Episode 46: Sleep Disturbances: Achieving Restful Nights - MenoSpark Podcast

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Episode 46: Sleep Disturbances: Achieving Restful Nights - MenoSpark Podcast

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December 8, 2025

MenoSpark - Holistic Wellness for Perimenopause and Beyond

MenopauseWellness.co

ThePassionZone.com

SHOW FORMAT: SEASON 1 – EPISODE 46

This episode is for informational purposes and should not replace professional medical advice.

* Introduction

* Announcements

31 Days of FREE Resources for Menopause & Midlife:

Sign up here: https://wildsavvy.com/thrive- then click the “confirm” button in the welcome email.
Every Friday at 9 PM ET on TikTok, join me live for Love Notes—a cozy, late-night space at @the.passion.zone where we talk desire, confidence, and connection in midlife.
Submit your dedication: https://forms.gle/oDvyHqTt6Q8DeQFT8

December Theme: Reflecting on Menopause Wellness and Planning Ahead

* Topic: Sleep Disturbances: Achieving Restful Nights

Segment 1: Why Menopause Disrupts Your Sleep
Segment 2: Understanding Your Sleep Pattern
Segment 3: Three Strategies to Improve Sleep Quality
Segment 4: When Sleep Disturbances Are Sending a Message
Your Spark Action for the week.

* Closing Thoughts

RESOURCES FOR EPISODE

Your Spark Action Steps This Week

Choose ONE “Sleep Builder” and commit to it for seven nights straight:

Option 1: The 20-Minute Wind-Down Ritual

Turn your home into a calm zone.

Option 2: Protein + Fiber Bedtime Snack

Great for women who wake up hungry or anxious around 2–3 a.m.

Option 3: Warm Shower or Bath

Raises your body temperature so you cool gradually—signaling sleep.

Option 4: 4–6 Breathing

This directly lowers cortisol.

Option 5: Lights-Dimmed Hour

Your circadian rhythm loves darkness.

Option 6: Screen-Free Last Hour of the Day

Your brain needs fewer inputs—not more.

Pick one. Not three. Not five. One.

Mastery comes from consistency, not intensity.

If You Want More Support

If today’s episode hit home and you’re ready for relief beyond the podcast, there are three ways we can work together:

💠 1️⃣ THRIVE™ Menopause Coaching Experience

A six-month private program designed to rebalance your hormones, restore your energy, and relieve symptoms through personalized nutrition, movement, and mindset support.

https://menopausewellness.co/menopause-coaching/

💠 2️⃣ Menopause Appointments (30-Minute Sessions)

Think of this as a wellness-based doctor’s appointment—without the rush or dismissal. We’ll dive into your symptoms, review your habits, and create a tailored action plan for real relief.

https://menopausewellness.co/menopause-care-appointment/

💠 3️⃣ Unpause™ Menopause Wellness Audit

If you’re just starting your menopause journey, this quick and comprehensive audit identifies your biggest...

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