『The 3am Club - Perimenopause, SLEEP, and How to Get Your Nights Back (Ep 5)』のカバーアート

The 3am Club - Perimenopause, SLEEP, and How to Get Your Nights Back (Ep 5)

The 3am Club - Perimenopause, SLEEP, and How to Get Your Nights Back (Ep 5)

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Have you ever fallen asleep exhausted, only for your eyes to fly open at 3am — wide awake, heart pounding, mind racing through everything you forgot to do today and everything you have to remember tomorrow — while the whole house sleeps around you? Welcome to what I call the 3am club. I was a fully paid-up member for years: a personal trainer who spent her whole career telling everyone else to protect their sleep, quietly running on four or five hours of broken sleep myself. I told myself it was the kids, that I'd simply become a light sleeper — until it kept getting worse and I realised something bigger was going on. It was hormonal. And once I understood the mechanism, everything started to change.This week I'm pulling perimenopausal sleep apart properly — because it's one of the most devastating symptoms and one of the least talked about, and it does not just stay in the bedroom. This isn't "have a warm bath and cut out caffeine." It's the real, physiological reasons you're lying there wired at 3am, what's actually happening in your body while you're awake, and a proper toolkit for getting your nights back — from what you can change tonight all the way through to the options most women are never told about. It's the episode I wish someone had handed me before I lost years of sleep thinking I just had to cope.In this episode:→ Why perimenopause wrecks your sleep — the hormones that gang up on you all at once: falling progesterone (your built-in sedative), night sweats, oestrogen and melatonin, and the 3am cortisol and blood-sugar surge that wakes you wired rather than groggy→ Restless legs and night cramps — and the surprising link between your dropping oestrogen, your iron, and the ferritin test to ask for→ What's really happening while you sleep — why your nights got lighter and more fragile, and why it's always 3am and not 11pm→ Why there's no one-size-fits-all — how your own biology and chronotype (whether you're a night owl or an early bird) change what actually works for you→ The toolkit, layer by layer — the foundations, the natural support worth knowing about, and the bigger levers, including the option for sleep that hardly anyone mentions→ The one thing to start tonight to take back some controlYOUR 3AM TOOLKIT — where to start this week:Anchor your wake time (yes, weekends too) · Get morning light within 30 minutes · Keep the room cool and try a warm shower before bed · Move the last glass of wine earlier · Long, slow out-breaths when you wake at 3am · Ask your doctor about your ferritin, and about progesterone and CBT-ISmall changes stack. You don't have to fix it all in one night — you just have to start.If you've been lying awake at 3am, quietly convinced you've simply become a terrible sleeper — you haven't. Your biology changed, and no one told you. It's real, it's physiological, and a great deal of it is workable.───────────Ready to work with me? The Peri Protocol is my personalised coaching program for women in perimenopause and menopause. Apply here → www.kirstencookecoaching.com/applyGrab your free guide — download your free What the Peri? guide → www.kirstencookecoaching.com/free-guideCome say hi 🌸 Follow along on Instagram and Facebook @kirstencookecoaching — I'd love to hear what resonated with you.───────────Research referenced (all verified Aug 2026):Baker FC et al. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges — Nature and Science of Sleep. https://doi.org/10.2147/NSS.S125807McCurry SM et al. (2016). Telephone-Based Cognitive Behavioral Therapy for Insomnia in Peri- and Postmenopausal Women with Vasomotor Symptoms (MsFLASH) — JAMA Internal Medicine. https://doi.org/10.1001/jamainternmed.2016.1795Balban MY et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal — Cell Reports Medicine. https://doi.org/10.1016/j.xcrm.2022.100895Note: In Australia, melatonin is TGA-regulated and largely prescription-only (with a pharmacist-only prolonged-release option for adults 55+). Speak to your doctor or pharmacist.This podcast is for educational purposes only and does not constitute medical advice. Always consult a qualified healthcare practitioner for personal medical decisions. If you're experiencing a mental health crisis, please contact Lifeline on 13 11 14 (Australia).
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