673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

Tired of dragging yourself through the day, relying on endless cups of coffee just to function? 

Then you’ll want to hear this conversation. This episode is all about reclaiming your sleep—and with it, your energy, mood, and vitality. 

Sleep is more than just the hours you clock in bed, it’s about how you feel when you wake up. And don’t you want to feel clear-headed and energized every morning?

We’ll dive into practical steps you can start tonight, from heading to bed just 15 minutes earlier to stepping outside for a moment of morning sunlight, or even supporting your body with magnesium before bedtime. 

You’ll hear why sleep is such a big pillar in feeling alive and how small changes can make a massive difference in midlife and beyond.

Tune in, reclaim your rest, and don’t forget to grab your copy of The Perimenopause Revolution in the show notes!

IN THIS EPISODE

• The impact a healthy sleep routine has on your overall health 
• What’s really happening during midlife sleep 
• The negative implications of sugar and alcohol before bed
• Optimizing your circadian rhythm with lifestyle modifications 
• Balancing cortisol, melatonin, and other hormones for sleep
• A sleep routine that sets you up for success 
• Morning routines to establish a healthy sleep cycle 
• Tips for optimizing your bedroom environment for better sleep 

QUOTES

“Elevated evening cortisol is strongly associated with delayed sleep onset, shortened sleep duration, and increased nighttime awakenings. So just know that this is real and this is happening to so many of us, particularly in perimenopause.”

“A randomized control trial in the menopause journal showed that oral micronized progesterone significantly improves sleep quality and reduces nighttime awakenings in perimenopausal women.”

RESOURCES MENTIONED

⬇️ Pre-order "THE PERIMENOPAUSE REVOLUTION" here

🔗 https://peri-revolution.com/?utm_source=peri-book-podcast-ad&el=peri-book-podcast-ad&utm_campaign=podcast-ads&utm_medium=podcast-ads

⬇️ Click here for My Essentially Whole Supplement Line

🔗 https://store.drmariza.com/

RELATED EPISODES

#632: The Secret to Optimal Sleep, Resilience, Performance, and Emotional Wellbeing with Dr. Kristen Holmes
#580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow
#628: How to Menopause in Every Aspect of Your Life with Tamsen Fadal
#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now