Bite Back with Abbey Sharp The Hidden Hormonal Cost of Women’s Poor Sleep (Weight + Sleep Relationship Explained) with Alanna McGinn
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Dec 2, 2025 In this engaging discussion, Alanna McGinn, a sleep consultant and founder of Good Night Sleep Site, sheds light on the hidden hormonal costs of poor sleep for women. She explores how hormonal fluctuations affect sleep patterns, particularly during menopause, and addresses the challenges women face like revenge bedtime procrastination. Alanna offers practical tips for improving sleep hygiene, including effective wind-down routines and the impact of technology on sleep quality. Learn the best practices for reclaiming restful nights and how to optimize your sleep environment!
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Nightly Sleep Architecture Matters
- Sleep cycles repeat ~5–6 times per night with four stages each, and each cycle lasts about 90 minutes.
- Deep (stage 3) and REM sleep timing matter, so going to bed earlier increases restorative sleep quality.
Menopause Alters Sleep Quality
- Perimenopause and menopause reduce slow-wave and REM sleep and increase night awakenings due to falling estrogen and progesterone.
- Hot flashes and night sweats further fragment sleep for midlife women.
Guard Evening 'Me Time' Boundaries
- Protect evening “me time” by setting boundaries so you don't chronically delay bedtime through revenge procrastination.
- Schedule short, intentional activities to avoid late-night wakeful habits.
