Bite Back with Abbey Sharp

The Hidden Hormonal Cost of Women’s Poor Sleep (Weight + Sleep Relationship Explained) with Alanna McGinn

18 snips
Dec 2, 2025
Guest
Alanna McGinn
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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INSIGHT

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.
INSIGHT

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.
ADVICE

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.
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