September 23, 2025 • 20 mins
Are you staring at the ceiling at 3 AM, wondering why sleep has suddenly become your nemesis? You're not alone. Sleep disruption affects nearly half of all women during perimenopause and menopause, yet too many of us are told to simply accept it as part of aging.
This candid exploration of menopause-related sleep issues goes beyond the usual "turn down your thermostat" advice to deliver transformative strategies that actually work. I share my personal journey through hormone-induced insomnia—including the frustration of being told my levels were "within normal range" while suffering through night sweats, brain fog, and mood swings. The game-changing moment came when a functional medicine approach revealed my estrogen dominance and provided solutions that conventional medicine missed.
Discover why hormone shifts disrupt sleep patterns, how to create an evening routine that supports rather than sabotages rest, and specific body-supporting tools like magnesium glycinate, valerian root, and grounding sheets. We'll also explore powerful mind hacks to quiet the mental gymnastics keeping you awake, including journaling techniques, breathing exercises, and scripture meditation that invite peaceful slumber.
Sleep isn't a luxury—it's a biological necessity and the foundation of health. Whether you're waking with night sweats, struggling to fall asleep, or experiencing poor sleep quality, these practical, science-backed strategies can help you reclaim your nights and wake feeling renewed. Because midlife might be messy, but your sleep doesn't have to be.
Try implementing just one strategy from this episode consistently for a week and share your results! What sleep hack will you commit to trying first?
Connect with Martha
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Facebook: @InspireWeightLosshq
TikTok: @InspireWeightLosshq
Disclaimer:
Martha Savloff is not a medical doctor. The information shared in this podcast is for educational and inspirational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before making changes to your health or wellness plan.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:01):
Welcome to the Midlife Madness podcast, where
we get real about menopause,wellness and faith.
Midlife can be messy.
Let's make it magical.
Welcome back to the MidlifeMadness podcast, guys.
Today we are talking about avery important topic that most
(00:23):
women suffer with, and that issleep.
I mean, every single day in ouroffice we see women that are my
age, younger or older as well,that the one, the number one
thing that they suffer throughis lack of sleep, through
(00:45):
menopause, and it's just crazyand it's so important.
It's probably the mostimportant.
The most important thing thatyou can do for your body, for
your health, is sleep, is rest,and so today we're going to talk
about that.
I have all kinds of informationto share with you, so I hope
that after this, you can sleeplike a baby, and you need to let
(01:10):
me know how you're doingComments message, because I also
dealt with this and I did acouple of things that helped me
through it, and I want to sharethat with you because we are all
in this midlife madness.
So here's the good news.
The good news is that you don'thave to just accept poor sleep.
(01:35):
You know us women, especiallyin certain cultures, we have
been taught to suffer throughthings, you know, just put your
head down and just push forwardand you know, just take whatever
comes your way and you don'thave to do anything about it.
(01:55):
Or, or you know, maybe youthink you don't have the means
to do anything about it, but youcan.
There are things that you cando to help you sleep, guys.
This is so important, but youcan.
There are things that you cando to help you sleep, guys.
This is so important.
And so we're going to talkabout that today, because you
don't have to live this way.
So we're going to talk aboutsome tips.
And why does sleep get messyduring menopause, like, why does
(02:18):
this happen?
And there's a couple differentreasons why, Like number one.
The number one always ishormone shift.
Your estrogen and progesteronelevels drop.
You have less, less relaxationand more wakefulness.
So when your hormones are outof whack and they're not
(02:40):
balanced, one of the main thingsthat it loves to, you know,
mess us up with, is our sleep.
And so that's number one isyour hormones.
Hormones are shifting duringmenopause, and so I always
encourage all my clients to makesure that they go get their
hormones checked.
(03:00):
And let me talk to you aboutthat for a second because it
just frustrates the crap out ofme, because so many women, like
I mentioned before, sufferedthrough this stuff and I was
going through life changes.
I just turned 15 June and Istarted perimetopause a couple
(03:24):
of years ago and I've been asleeper my whole entire life.
Like my whole entire life I'veslept, slept, slept like I did
not have a problem sleeping, butI was finding myself that I was
waking up around 230 330 in themorning.
I was also really edgy.
I had mood swings, brain fog.
(03:44):
I'm the kind of person that Ihave things to do every minute
of my day and I'm prettyproductive, like I stay on task,
and I find myself like staringat the, at the monitor of my
computer and like forgettingwhat the heck I was doing.
And so I'm like this is notnormal.
(04:05):
And because I'm in the business, I realized like I am
perimenopause and I need tocheck my hormones because I got
all these symptoms going.
So I went to my gynecologistand they ran, and I also went to
my internment.
They ran my numbers and theydid blow work and they said
(04:27):
everything is fine, yourhormones are fine, they're
within range, and I'm like I'mnot fine and I'm sure you guys
can relate to this.
I am not fine, like I know thatI am not 100% Like this.
I'm not normal, I'm not theMartha normal.
And so I went to a functionalmedicine doctor and because you
(04:52):
know, unfortunately I think thata lot of our clinicians are are
taught to just look at bloodwork and make sure that you are
within range.
But within range doesn't meanthat you're optimized right,
like I want to live life optimal.
I want to live life with, withenergy, and I want to do a lot
(05:16):
of things with my life still.
And so I'm like, just becauseI'm within range doesn't mean
that that's where I need to be,like I need to be optimal.
So I went to a functionalmedicine doctor and, sure enough
, he, I told them and I also washaving my my breasts were super
tender, like they were hurtingthree weeks out of four weeks a
(05:41):
month, and also this might be alittle TMI, but listen, this is
midlife madness.
We talked about all the thingshere Um, I was bleeding two or
three weeks out of the month.
That's not normal.
Like I know that I was withinrange, but man, like that is
definitely tangibly not normal.
(06:02):
And so I went to the functionalmedicine doctor and, sure
enough, he says you're estrogendominant.
You have high levels ofestrogen.
We need to balance yourestrogen levels.
Now, this podcast is not aboutgiving you medical advice.
I am not a doctor.
I'm a master certified healthcoach, but I'm a female that's
(06:25):
going through menopause.
That is that just likes to talkabout this, because I think
more people need to talk aboutthis.
But he put me on a bioidenticalprogesterone, very low dose,
and that changed my life fromone day to the other.
I'm not kidding you, like allof these symptoms that I was
taught I've been talking aboutgone, and so I encourage you
(06:50):
that if, if you are having thelife changes, don't just settle
for your your doctor sayingyou're within range.
Go to a functional medicinedoctor.
It's going to cost you becausethey don't take insurance, but
you know, living life balancedand not having to live with all
(07:12):
of these symptoms is worth everysingle penny, and so look for
your local functional medicinedoctor that focuses on hormones.
If you're here locally in myarea, then let me message me,
because I have an incredible,incredible one.
Okay, so that's number onehormones.
(07:34):
Number two hot flushes andnight sweats can disrupt your
deep sleep.
So, like again, 230, 330 in themorning, I was sweating, that
was waking me up.
I'm like what is going on hereand we put our AC at 60 at night
, like it's cold, but it's likethis internal heat that you
(07:56):
cannot control, and so thatdisrupts your sleep and then
it's hard to go back to sleep.
Right, your sleep, and thenit's hard to go back to sleep
right, increased anxiety, moodswings and midlife to-do lists
is spinning in our head.
So a lot of times you havemental gymnastics.
You're thinking about A, b, c,d, e, f, g, all the things that
(08:24):
you have to do, and your brainis going and that's disrupting
your sleep.
So I just want to tell you,like, don't blame yourself for
this kind of stuff.
This is biology, like this isreal deal, things that us women
go through and, like I mentionedbefore, there's things that we
can do about it.
I want to give you somestatistics because I want to
(08:45):
make sure that you know that youare not alone, like you're
definitely not alone, likeyou're definitely not alone.
So what percentage of womenreport sleep problems, poor
(09:05):
sleep or insomnia?
So, during perimenopause, 40 to60% of women report that
they're having one of these, andthis is per the Mayo Clinic.
So many women in thistransitional period report new
or worsening sleep disruption.
And then women in postmenopauseis 50 to 60% of report that
they're having sleeping trouble,often persist or even increase
(09:28):
after the first menstrual period, so or the final menstrual
period.
So chances are that all of usin midlife madness is
experiencing some type of sleepproblem, whether it's having
trouble sleeping or poorsleeping or insomnia.
And you know there's there's adifference.
(09:48):
Right, you can sleep, but youcan sleep poorly, or you can
also have problems sleeping,like falling asleep or staying
asleep, or you can also haveinsomnia, which you're not
sleeping at all.
And so let's talk about somehacks, let's talk about some
tips about how can we helpourselves with this, because,
(10:12):
again, you don't have to livethis way.
So you have, like, yourtraditional tips that you
probably have heard before,which is like keep your bedroom
cool.
So, like for the study, it says65 to 75 Fahrenheit is ideal.
We keep mine at 60.
(10:33):
So keep your room cool, investin breathable sheets and a good
fan.
This is something that I didthat changed my sleep.
I invested in grounding sheets.
What are grounding sheets?
So grounding sheets are linedwith copper and you plug it into
(10:55):
the ground of your outlet andwhat happens is we are a ball of
energy, right?
So when you lay on thegrounding sheets, it helps you
ground, it helps your energylevels come down and it helps
you fall asleep and stay asleep.
This was a game changer for meand it was a game changer for my
(11:18):
husband as well.
So look into grounding sheets.
Okay, I know that, like myhusband, for example, like I,
have to keep the AC cool, andyou know he doesn't have these
problems, right, but it's a loteasier for him to put more
(11:38):
blankie on top of him than forme to sweat, so it's okay.
So what's your evening routinelook like?
Are you drinking any caffeineafter like two or three o'clock
in the afternoon?
Are you drinking any caffeineafter like two or three o'clock
in the afternoon?
Are you drinking a ton of waterall the way up to going to
sleep, and now you are waking upto go to the bathroom multiple
(12:00):
times a night.
Are you watching TV and allthis blue light is going on?
Or do you have your phone onyour hands and now all that blue
light is going on and it'sactually stimulating your brain
instead of shutting it down.
So get an awareness of whatyour evening routine is, because
(12:20):
that makes a big difference.
Also, create a wind down ritual, like dim your lights, stretch,
pray.
You can do some sleepy time teato help you fall asleep.
Okay, check out your, your yourevening routine, like write down
what, what have you noticedthat you do every single night
(12:43):
and see which of those thingsare the ones that keep you up at
night.
Okay, you know, one thing thatI noticed is that if I'm
watching TV and the sofa, andI'm sitting on the sofa next to
my husband and we're watching TVand I fall asleep on the sofa
and then I get up to go to bed,I have a hard time going back to
(13:04):
sleep.
I noticed that I gained anawareness of that, and so now
what I do is, as soon as I feelsleepy, I'm out, I go to bed and
I go to sleep.
That way, I don't disrupt mysleep.
How about your body?
Like body support hacks?
So again, I'm not a doctor andthis is not.
(13:27):
I'm not giving medical advice,but I'm just sharing things that
has helped us and my clientsbefore.
Magnesium glycinate before bedis a good supplement to take.
Now there's a bunch ofdifferent types of magnesiums.
Magnesium glycinate is one ofthe ones that's good for sleep.
This is like my newest favorite.
(13:49):
My husband turned me on to itValerian root Valerian root is
amazing For me.
Personally, it helped me morethan the magnesium, but you can
try and see what helps you.
Valerian root is game changer.
Guys, go for a short eveningwalk.
(14:10):
Movement helps regulate yourhormones.
Go for a short evening walk.
Movement helps regulate yourhormones.
So go for a walk.
Go for a walk with your husbandor a friend or your kids,
whatever it may be your dog, gofor a walk.
When you go for a walk, itactually helps regulate your
hormones.
So doing that before going tobed will help you go to sleep.
Hydrate earlier in the day, notbefore bed.
(14:33):
I've had clients that drinkwater all the way up to when
they go to bed, and I've alsohad clients that they drink
water during the night.
That is like, unless you have aclinical reason why you should
do that, that is like a big no,no, because again you're going
to get up to empty your bladderand that's going to disrupt your
sleep, and so we want to getthe most deep sleep you can
(14:57):
possibly get.
Okay, how about some mind hacks?
This is something that we juststarted sharing with our clients
, and a lot of times our clientsare up because they have that
mental gymnastics going on andthey're thinking about this,
what they have to do, the kidswork, the project, you know all
(15:21):
sorts of things and so, journalbefore bed.
What you want to do is you wantto do a brain dump.
Bridget home, which is anamazing woman, she taught me the
brain dump, life changing guys,and it's a good practice to do
a brain dump at nighttime,because whatever you have going
(15:44):
on here and all these things,you want to dump it into your
journal, get it out of yoursystem, get it out of your brain
.
You can also do a to-do listfor the next day and doing that
kind of activity actually helpsyou clear your brain and go to
sleep.
You can also do breathingexercises, like really deep
(16:06):
breathing, hold for a couple ofseconds and then release it out.
Deep hold, release it out.
That will help you relax, bringyour cortisol levels down,
bring your stress hormones downand help you go to sleep.
(16:27):
And then also scripture.
So there's scripture meditation, like repeating a calming verse
, like Psalm 4.8, which whichsays in peace.
I will lie down and sleep foryou alone, lord, make me dwell
in safety.
That's a great scripture, isPsalm 4, 8 is in peace.
(16:50):
I will lie down and sleep foryou alone, lord, make me dwell
in safety.
How about bringing God intoyour routine, your night routine
, so then he can help you go tosleep?
There's also like sleepmeditation, like apps like
Better Sleep is one of them.
You can YouTube like guidedsleep meditation that you can
(17:17):
listen to while you're trying tofall asleep and then it'll help
you go to sleep.
I've tried that before.
It works for me, great.
There's also like lavender oils, aromatherapy, sleepy time teas
.
There's so many different hacksthat you can do to help you go
to sleep.
This is several of them, andtry to do one like, try to
(17:42):
implement when you, when youwatch our podcast, grab a
takeaway, one or two takeawaysand say you know what this week,
this is what I'm going to tryto do this week and stay
consistent on it.
Okay, because our bodies willadjust to anything we put our
minds to and we stay consistentwith.
(18:04):
So give yourself a chance, guys.
Give yourself a chance to dothese things, and I want to tell
you that God has designed us torest, like even the Bible says,
on the seventh day he restedright.
Part of our design, our body,is rest and he wants us to rest.
(18:25):
So let's just bring theselittle pieces of tips into our
lives.
Let us run after six and a halfto eight hours of sleep at
night and implement, implementthese things.
Remember, guys, that you areyour cheerleader, you are your
(18:53):
champion, you are iconic, youare worthy to do these things,
and take the time and create theboundaries to do these things
so you can also live a lifejoyfully, with energy, healthy,
with your family, running afteryour dreams.
(19:15):
But you have to do the work andand so all of these different
things that I talked about,implement them.
Okay, I hope these thingshelped.
I'm Coach Martha and I'm goingto do, every single week, new
episode that drills down todifferent things that we have to
walk through in our midlifemadness, and I hope that our
(19:40):
content will help you, like ithelped me.
And again, about the wellnessIf you don't sleep, you're going
to gain weight, and so on.
Our podcast it's aboutmenopause, it's about wellness,
(20:00):
it's about faith, and we'regoing to talk about all of these
different topics and I hope itbrings a little bit of sweetness
into your life.
So till next time.
Message comment share with afriend.
If you have a friend that'salso suffering with lack of
sleep because they're in theirmidlife madness, then share with
them.
Subscribe to our podcast or toour YouTube channel and reach
(20:22):
out to us if you need anything.
Welcome to the Midlife Madness podcast, where
we get real about menopause,wellness and faith.
Midlife can be messy.
Let's make it magical.
Welcome back to the MidlifeMadness podcast, guys.
Today we are talking about avery important topic that most
(00:23):
women suffer with, and that issleep.
I mean, every single day in ouroffice we see women that are my
age, younger or older as well,that the one, the number one
thing that they suffer throughis lack of sleep, through
(00:45):
menopause, and it's just crazyand it's so important.
It's probably the mostimportant.
The most important thing thatyou can do for your body, for
your health, is sleep, is rest,and so today we're going to talk
about that.
I have all kinds of informationto share with you, so I hope
that after this, you can sleeplike a baby, and you need to let
(01:10):
me know how you're doingComments message, because I also
dealt with this and I did acouple of things that helped me
through it, and I want to sharethat with you because we are all
in this midlife madness.
So here's the good news.
The good news is that you don'thave to just accept poor sleep.
(01:35):
You know us women, especiallyin certain cultures, we have
been taught to suffer throughthings, you know, just put your
head down and just push forwardand you know, just take whatever
comes your way and you don'thave to do anything about it.
(01:55):
Or, or you know, maybe youthink you don't have the means
to do anything about it, but youcan.
There are things that you cando to help you sleep, guys.
This is so important, but youcan.
There are things that you cando to help you sleep, guys.
This is so important.
And so we're going to talkabout that today, because you
don't have to live this way.
So we're going to talk aboutsome tips.
And why does sleep get messyduring menopause, like, why does
(02:18):
this happen?
And there's a couple differentreasons why, Like number one.
The number one always ishormone shift.
Your estrogen and progesteronelevels drop.
You have less, less relaxationand more wakefulness.
So when your hormones are outof whack and they're not
(02:40):
balanced, one of the main thingsthat it loves to, you know,
mess us up with, is our sleep.
And so that's number one isyour hormones.
Hormones are shifting duringmenopause, and so I always
encourage all my clients to makesure that they go get their
hormones checked.
(03:00):
And let me talk to you aboutthat for a second because it
just frustrates the crap out ofme, because so many women, like
I mentioned before, sufferedthrough this stuff and I was
going through life changes.
I just turned 15 June and Istarted perimetopause a couple
(03:24):
of years ago and I've been asleeper my whole entire life.
Like my whole entire life I'veslept, slept, slept like I did
not have a problem sleeping, butI was finding myself that I was
waking up around 230 330 in themorning.
I was also really edgy.
I had mood swings, brain fog.
(03:44):
I'm the kind of person that Ihave things to do every minute
of my day and I'm prettyproductive, like I stay on task,
and I find myself like staringat the, at the monitor of my
computer and like forgettingwhat the heck I was doing.
And so I'm like this is notnormal.
(04:05):
And because I'm in the business, I realized like I am
perimenopause and I need tocheck my hormones because I got
all these symptoms going.
So I went to my gynecologistand they ran, and I also went to
my internment.
They ran my numbers and theydid blow work and they said
(04:27):
everything is fine, yourhormones are fine, they're
within range, and I'm like I'mnot fine and I'm sure you guys
can relate to this.
I am not fine, like I know thatI am not 100% Like this.
I'm not normal, I'm not theMartha normal.
And so I went to a functionalmedicine doctor and because you
(04:52):
know, unfortunately I think thata lot of our clinicians are are
taught to just look at bloodwork and make sure that you are
within range.
But within range doesn't meanthat you're optimized right,
like I want to live life optimal.
I want to live life with, withenergy, and I want to do a lot
(05:16):
of things with my life still.
And so I'm like, just becauseI'm within range doesn't mean
that that's where I need to be,like I need to be optimal.
So I went to a functionalmedicine doctor and, sure enough
, he, I told them and I also washaving my my breasts were super
tender, like they were hurtingthree weeks out of four weeks a
(05:41):
month, and also this might be alittle TMI, but listen, this is
midlife madness.
We talked about all the thingshere Um, I was bleeding two or
three weeks out of the month.
That's not normal.
Like I know that I was withinrange, but man, like that is
definitely tangibly not normal.
(06:02):
And so I went to the functionalmedicine doctor and, sure
enough, he says you're estrogendominant.
You have high levels ofestrogen.
We need to balance yourestrogen levels.
Now, this podcast is not aboutgiving you medical advice.
I am not a doctor.
I'm a master certified healthcoach, but I'm a female that's
(06:25):
going through menopause.
That is that just likes to talkabout this, because I think
more people need to talk aboutthis.
But he put me on a bioidenticalprogesterone, very low dose,
and that changed my life fromone day to the other.
I'm not kidding you, like allof these symptoms that I was
taught I've been talking aboutgone, and so I encourage you
(06:50):
that if, if you are having thelife changes, don't just settle
for your your doctor sayingyou're within range.
Go to a functional medicinedoctor.
It's going to cost you becausethey don't take insurance, but
you know, living life balancedand not having to live with all
(07:12):
of these symptoms is worth everysingle penny, and so look for
your local functional medicinedoctor that focuses on hormones.
If you're here locally in myarea, then let me message me,
because I have an incredible,incredible one.
Okay, so that's number onehormones.
(07:34):
Number two hot flushes andnight sweats can disrupt your
deep sleep.
So, like again, 230, 330 in themorning, I was sweating, that
was waking me up.
I'm like what is going on hereand we put our AC at 60 at night
, like it's cold, but it's likethis internal heat that you
(07:56):
cannot control, and so thatdisrupts your sleep and then
it's hard to go back to sleep.
Right, your sleep, and thenit's hard to go back to sleep
right, increased anxiety, moodswings and midlife to-do lists
is spinning in our head.
So a lot of times you havemental gymnastics.
You're thinking about A, b, c,d, e, f, g, all the things that
(08:24):
you have to do, and your brainis going and that's disrupting
your sleep.
So I just want to tell you,like, don't blame yourself for
this kind of stuff.
This is biology, like this isreal deal, things that us women
go through and, like I mentionedbefore, there's things that we
can do about it.
I want to give you somestatistics because I want to
(08:45):
make sure that you know that youare not alone, like you're
definitely not alone, likeyou're definitely not alone.
So what percentage of womenreport sleep problems, poor
(09:05):
sleep or insomnia?
So, during perimenopause, 40 to60% of women report that
they're having one of these, andthis is per the Mayo Clinic.
So many women in thistransitional period report new
or worsening sleep disruption.
And then women in postmenopauseis 50 to 60% of report that
they're having sleeping trouble,often persist or even increase
(09:28):
after the first menstrual period, so or the final menstrual
period.
So chances are that all of usin midlife madness is
experiencing some type of sleepproblem, whether it's having
trouble sleeping or poorsleeping or insomnia.
And you know there's there's adifference.
(09:48):
Right, you can sleep, but youcan sleep poorly, or you can
also have problems sleeping,like falling asleep or staying
asleep, or you can also haveinsomnia, which you're not
sleeping at all.
And so let's talk about somehacks, let's talk about some
tips about how can we helpourselves with this, because,
(10:12):
again, you don't have to livethis way.
So you have, like, yourtraditional tips that you
probably have heard before,which is like keep your bedroom
cool.
So, like for the study, it says65 to 75 Fahrenheit is ideal.
We keep mine at 60.
(10:33):
So keep your room cool, investin breathable sheets and a good
fan.
This is something that I didthat changed my sleep.
I invested in grounding sheets.
What are grounding sheets?
So grounding sheets are linedwith copper and you plug it into
(10:55):
the ground of your outlet andwhat happens is we are a ball of
energy, right?
So when you lay on thegrounding sheets, it helps you
ground, it helps your energylevels come down and it helps
you fall asleep and stay asleep.
This was a game changer for meand it was a game changer for my
(11:18):
husband as well.
So look into grounding sheets.
Okay, I know that, like myhusband, for example, like I,
have to keep the AC cool, andyou know he doesn't have these
problems, right, but it's a loteasier for him to put more
(11:38):
blankie on top of him than forme to sweat, so it's okay.
So what's your evening routinelook like?
Are you drinking any caffeineafter like two or three o'clock
in the afternoon?
Are you drinking any caffeineafter like two or three o'clock
in the afternoon?
Are you drinking a ton of waterall the way up to going to
sleep, and now you are waking upto go to the bathroom multiple
(12:00):
times a night.
Are you watching TV and allthis blue light is going on?
Or do you have your phone onyour hands and now all that blue
light is going on and it'sactually stimulating your brain
instead of shutting it down.
So get an awareness of whatyour evening routine is, because
(12:20):
that makes a big difference.
Also, create a wind down ritual, like dim your lights, stretch,
pray.
You can do some sleepy time teato help you fall asleep.
Okay, check out your, your yourevening routine, like write down
what, what have you noticedthat you do every single night
(12:43):
and see which of those thingsare the ones that keep you up at
night.
Okay, you know, one thing thatI noticed is that if I'm
watching TV and the sofa, andI'm sitting on the sofa next to
my husband and we're watching TVand I fall asleep on the sofa
and then I get up to go to bed,I have a hard time going back to
(13:04):
sleep.
I noticed that I gained anawareness of that, and so now
what I do is, as soon as I feelsleepy, I'm out, I go to bed and
I go to sleep.
That way, I don't disrupt mysleep.
How about your body?
Like body support hacks?
So again, I'm not a doctor andthis is not.
(13:27):
I'm not giving medical advice,but I'm just sharing things that
has helped us and my clientsbefore.
Magnesium glycinate before bedis a good supplement to take.
Now there's a bunch ofdifferent types of magnesiums.
Magnesium glycinate is one ofthe ones that's good for sleep.
This is like my newest favorite.
(13:49):
My husband turned me on to itValerian root Valerian root is
amazing For me.
Personally, it helped me morethan the magnesium, but you can
try and see what helps you.
Valerian root is game changer.
Guys, go for a short eveningwalk.
(14:10):
Movement helps regulate yourhormones.
Go for a short evening walk.
Movement helps regulate yourhormones.
So go for a walk.
Go for a walk with your husbandor a friend or your kids,
whatever it may be your dog, gofor a walk.
When you go for a walk, itactually helps regulate your
hormones.
So doing that before going tobed will help you go to sleep.
Hydrate earlier in the day, notbefore bed.
(14:33):
I've had clients that drinkwater all the way up to when
they go to bed, and I've alsohad clients that they drink
water during the night.
That is like, unless you have aclinical reason why you should
do that, that is like a big no,no, because again you're going
to get up to empty your bladderand that's going to disrupt your
sleep, and so we want to getthe most deep sleep you can
(14:57):
possibly get.
Okay, how about some mind hacks?
This is something that we juststarted sharing with our clients
, and a lot of times our clientsare up because they have that
mental gymnastics going on andthey're thinking about this,
what they have to do, the kidswork, the project, you know all
(15:21):
sorts of things and so, journalbefore bed.
What you want to do is you wantto do a brain dump.
Bridget home, which is anamazing woman, she taught me the
brain dump, life changing guys,and it's a good practice to do
a brain dump at nighttime,because whatever you have going
(15:44):
on here and all these things,you want to dump it into your
journal, get it out of yoursystem, get it out of your brain
.
You can also do a to-do listfor the next day and doing that
kind of activity actually helpsyou clear your brain and go to
sleep.
You can also do breathingexercises, like really deep
(16:06):
breathing, hold for a couple ofseconds and then release it out.
Deep hold, release it out.
That will help you relax, bringyour cortisol levels down,
bring your stress hormones downand help you go to sleep.
(16:27):
And then also scripture.
So there's scripture meditation, like repeating a calming verse
, like Psalm 4.8, which whichsays in peace.
I will lie down and sleep foryou alone, lord, make me dwell
in safety.
That's a great scripture, isPsalm 4, 8 is in peace.
(16:50):
I will lie down and sleep foryou alone, lord, make me dwell
in safety.
How about bringing God intoyour routine, your night routine
, so then he can help you go tosleep?
There's also like sleepmeditation, like apps like
Better Sleep is one of them.
You can YouTube like guidedsleep meditation that you can
(17:17):
listen to while you're trying tofall asleep and then it'll help
you go to sleep.
I've tried that before.
It works for me, great.
There's also like lavender oils, aromatherapy, sleepy time teas
.
There's so many different hacksthat you can do to help you go
to sleep.
This is several of them, andtry to do one like, try to
(17:42):
implement when you, when youwatch our podcast, grab a
takeaway, one or two takeawaysand say you know what this week,
this is what I'm going to tryto do this week and stay
consistent on it.
Okay, because our bodies willadjust to anything we put our
minds to and we stay consistentwith.
(18:04):
So give yourself a chance, guys.
Give yourself a chance to dothese things, and I want to tell
you that God has designed us torest, like even the Bible says,
on the seventh day he restedright.
Part of our design, our body,is rest and he wants us to rest.
(18:25):
So let's just bring theselittle pieces of tips into our
lives.
Let us run after six and a halfto eight hours of sleep at
night and implement, implementthese things.
Remember, guys, that you areyour cheerleader, you are your
(18:53):
champion, you are iconic, youare worthy to do these things,
and take the time and create theboundaries to do these things
so you can also live a lifejoyfully, with energy, healthy,
with your family, running afteryour dreams.
(19:15):
But you have to do the work andand so all of these different
things that I talked about,implement them.
Okay, I hope these thingshelped.
I'm Coach Martha and I'm goingto do, every single week, new
episode that drills down todifferent things that we have to
walk through in our midlifemadness, and I hope that our
(19:40):
content will help you, like ithelped me.
And again, about the wellnessIf you don't sleep, you're going
to gain weight, and so on.
Our podcast it's aboutmenopause, it's about wellness,
(20:00):
it's about faith, and we'regoing to talk about all of these
different topics and I hope itbrings a little bit of sweetness
into your life.
So till next time.
Message comment share with afriend.
If you have a friend that'salso suffering with lack of
sleep because they're in theirmidlife madness, then share with
them.
Subscribe to our podcast or toour YouTube channel and reach
(20:22):
out to us if you need anything.
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