Sleep deprivation isn't just making you tired - it's making you clumsy, reactive, forgetful, and hangry. And if you're in perimenopause, it might be the missing piece behind your stubborn weight gain and brain fog.

In this episode, I'm getting vulnerable about my own sleep-deprived era (mesh metal gloves, post-it note anxiety, and zero impulse control) and sharing why getting 7-8 hours changed everything. Then we're putting on our detective hats to figure out what's stealing YOUR sleep.

⏰ TIMESTAMPS:00:00 - Introduction01:15 - My sleep-deprived hot mess years05:42 - The question you'll hate me for07:10 - Why poor sleep is so problematic08:15 - Blood sugar and the 25% insulin drop10:20 - Memory, brain fog, and ADHD symptoms12:05 - Hormone health and the SWAN study13:40 - Nancy Drew-ing your sleep: The 3 clues14:10 - Clue #1: Timing (caffeine, food, exercise)15:45 - Clue #2: Substances (medications & supplements)17:20 - Clue #3: Environment (cool, dark, quiet)18:50 - What to build this week19:15 - Creating a nighttime routine22:40 - Location association (bed = sleep + sex only)25:30 - Your assignment + teaser for next week

✨ KEY TAKEAWAYS:

• One night of 4 hours of sleep decreases insulin sensitivity by 25%
• 66% of perimenopausal women report clinically significant sleep disturbances
• Your brain uses 25% of your energy - teach it shortcuts through routines
• Pick ONE detective clue to investigate (timing, substances, or environment)
• Start with just 3 steps if that's all you have bandwidth for

This is Part 1 of a 2-part series. Next week: Supplements that actually help, breathwork techniques, and how to know if stress is hijacking your sleep.

🧬 Ready to stop guessing?

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🎁 FREE RESOURCE: Download the free Perimenopause Decoder . It helps you understand what's happening during perimenopause so you can make decisions from a place of clarity, not chaos.

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You're not crazy. You're not broken. You're not alone. And you absolutely deserve to feel like yourself again.

Full Episode Show Notes