Everyday Wellness: Midlife Hormones, Health, and Science for Women 35+

Ep. 514 Exhausted But Can’t Sleep? The Best Fixes for Insomnia, Sleep Apnea & Night-Time Anxiety with Dr. Andrea Matsumura

Nov 1, 2025

In this enlightening discussion, Dr. Andrea Matsumura, a board-certified sleep physician and menopause expert known as the 'Sleep Goddess,' explores the critical connection between sleep and hormonal changes during menopause. She highlights the alarming prevalence of undiagnosed sleep apnea in menopausal women and its health risks. Dr. Matsumura delves into practical strategies for improving sleep, including effective therapies and the dangers of relying on certain sleep medications. Listeners will discover the significance of sleep quality over quantity!

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INSIGHT

Hormones Shape Sleep Stages

Progesterone, estrogen, and testosterone each control different sleep functions and stages.
Focus on how you feel rather than wearable percentages to judge sleep quality.

ADVICE

Check Feelings Before Metrics

Ask yourself how you feel before checking wearable sleep data to avoid changing your perception.
Use wearables as pattern tools, not definitive diagnostics.

INSIGHT

Most Sleep Is Stage N2

Stage N2 occupies most sleep time while N3 and REM handle repair and emotional regulation.
Losing slow wave and REM with age doesn't mean you must accept poor sleep.

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I am delighted to connect with Dr. Andrea Matsumura today. Dr. Matsumura, affectionately known as the Sleep Goddess, is a board-certified sleep medicine physician, menopause expert, speaker, and the founder of the Dream Sleep Method.

In our conversation today, we explore how different life stages impact our sleep quality. We discuss the effects of wearable technology, orthosomnia, and sleep stages, and explain why sleep quality is more important than its quantity. Dr. Matsumura highlights the red flags for sleep, breaks down how sleep deprivation affects our health, and examines specific sleep issues, including sleep-disordered breathing, Upper Airway Resistance Syndrome, chronic insomnia, and the challenges of shift work. She explains why sleep apnea is seen more commonly in menopause, and how it occurs in 67% of menopausal women, yet most fail to realize that they have it. We also tackle the risks of untreated sleep apnea and the sleep syndrome of menopause, sharing ways to address sleep issues with appliances, technology, medications, cognitive behavioral therapy, and ACT therapy, and pointing out those that have proven to be ineffective.

This conversation with Dr. Matsumura is truly invaluable, and I look forward to reconnecting once her new book is published.

IN THIS EPISODE, YOU WILL LEARN:

How hormone changes in menopause impact airway function and sleep quality.
Why sleep apnea in women often goes undiagnosed
How fragmented sleep affects brain function and mood
Why even mild sleep apnea can have significant health consequences
How different hormones influence specific stages of sleep.
How hormone therapy can improve sleep quality without curing sleep apnea
The value of oral devices and positional strategies for supporting breathing at night
How CPAP therapy can transform sleep and improve cardiovascular health
The benefits of cognitive behavioral therapy for addressing insomnia
Why prescription medications and supplements seldom solve long-term sleep problems

Connect with Cynthia Thurlow

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Submit your questions to support@cynthiathurlow.com

Connect with Dr. Andrea Matsumura

On her website
Instagram
Pre-order Dr. Andrea’s book, The New Perimenopause.