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Women on Fire® Podcast Presents...

9 Sleep Fixes You Can Start Tonight (For a Better Tomorrow)

9 sleep tips
Ah sleep, it's often the holy grail of perimenopause and post-menopause.

It has to do with a myriad of changes in your body. And it can affect so much: how you look, feel and produce in the world.

If sleep's a problem for you Jenna shares some tips and tricks to support you.

Podcast Interview

In this episode, she talks about:

  • How is your sleep? (0:44)
  • A growing global epidemic (0:58)
  • Sleep in perimenopause and post-menopause (1:12)
  • Why We Sleep by neuroscientist Matthew Walker PhD (1:51)
  • The shorter your sleep, the shorter your lifespan (3:12)
  • Sleep and weight gain (3:33)
  • Impact on our lives of sleep deprivation (6:52)
  • The circadian rhythm and melatonin (7:29)
  • What is adenosine and why should you care? (9:27)
  • How much sleep is enough? (10:10)
  • What can lack of sleep cause? (12:30)
  • What can you do to improve your sleep? (13:23)
  • Get up early, go to bed early and be consistent (13:44)
  • Turn off screens (14:48)
  • Embrace the morning light (16:42)
  • With the right timing, light can be your sleep BFF (17:23)
  • Lux levels explained (18:05)
  • Why turn off computers, mobiles and TVs? (20:14)
  • Magnesium (22:13)
  • High magnesium, melatonin and tryptophan foods (23:28)
  • Caffeine and alcohol (27:10)
  • Epsom salt bath (27:56)
  • Calm your racing mind (29:11)
  • Yoga Nidra (30:25)
  • Saffron for sleep (32:36)
  • Why We Sleep by Dr Matthew Walker PhD (33:45)

Episode Resources:

  • Get a copy of Why We Sleep by neuroscientist Mathew Walker here
  • Study and obesity research
  • Sleep Expert Jane Wrigglesworth HowToSleepWell.org
  • For the f.lux app click here
  • Convert Watts to lux calculator rapidtables.com
  • Absolute essential aromatherapy oils here
  • More about Epsom salt baths here
  • The Surrender Experiment by Martin A Seligman here
  • Find beautiful Yoga Nidra experiences here
  • Learn more about Merry Peri® and Perky Post® with affron® here

Video Version

Watch on YouTube here
Mini Pause® 9 Tips for a great sleep

Women On Fire® is sponsored by MenoMe®
Follow MenoMe® on Instagram here.
Follow MenoMe® on Facebook here.
Subscribe to the YouTube channel to watch the interviews here.

We’re honoured you joined us and hope you enjoyed it. If you did, we would be grateful if you would leave us a 5-star review wherever you listen to your podcasts so we can reach as many women as possible with Women On Fire®.

If you would like to contribute to Women On Fire® please contact jenna@meno-me.com for more information.

Subscribe to the Women on Fire® Podcast

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Welcome to the Women On Fire® Podcast. We’re on a mission to help you have your best menopause and rest of your life.

I’m your host, Jenna Moore. I’m an accredited integrative health and menopause coach and I’ve studied nutritional awareness, women’s hormones through a functional medicine lens and explored various modalities including breath work, mindset and positive psychology.

Join me and my guests as we discuss how to navigate the natural life transition of menopause and growing older. From waistlines, waning libidos and what to wear now we’re over 40 we discuss it all.

Women On Fire® is sponsored by MenoMe®, a New Zealand based company by women for women. MenoMe® specialises in evidence-based, all-natural supplements so you can experience freedom in menopause.

Disclaimer: Our Mini Pause’s are for information purposes only. They come from a holistic vantage point and from collating (often conflicting) scientific data if it’s available. They should not take the place of medical advice.

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Post-menopause


This is the time when menstruation is well and truly over, the ovaries have stopped producing high levels of sex hormones and for many ladies, perimenopause symptoms subside.

Estrogen has protective qualities and the diminished levels mean organs such as your brain, heart and bones become more vulnerable. It’s also a key lubricant so your lips may become drier, your joints less supple and your vagina might be drier. In addition, your thyroid, digestion, insulin, cortisol and weight may alter.

At this juncture, a woman might experience an increase in the signs of reduced estrogen but she should have a decrease of perimenopause symptoms. That said, some women will experience symptoms like hot flushes for years or even the rest of their lives.

Perimenopause

Peri = ‘near’

Most females begin to experience the symptoms of perimenopause in their mid-forties. Your progesterone levels decline from your mid-30s but it’s generally from around 40 that the rest of your sex hormones begin to follow suit. 

Perimenopause is a different experience for every woman and some women may barely notice it. The first indicators are usually changes to the monthly cycle. This means that for some ladies, this can be accompanied by things like sore breasts, mood swings, weight gain around the belly, and fatigue as time goes on.

For those with symptoms it can be a challenging time physically, mentally and emotionally.

Importantly, perimenopause lasts – on average – four to 10 years. The transition is usually a gradual process and many women enter perimenopause without realising.