Sleep Solutions & Perimenopause: A Late-Night Survival Guide S3E11
Audio is streamed directly from the publisher (mcdn.podbean.com) as published in their RSS feed. Play Podcasts does not host this file. Rights-holders can request removal through the copyright & takedown page.
Show Notes
Sleep & Perimenopause: Insomnia, Night Waking, Pelvic Floor Tips + Bedtime Routine | Period Coaching
In this Period Besties episode, the hosts discuss how common sleep disruption is in perimenopause, sharing personal experiences with insomnia, middle-of-the-night energy, and persistent fatigue/brain fog even after long sleep.
They explore practical strategies they use and recommend through period coaching, including earlier screen cutoffs and night-shift settings, red bedroom lighting, reducing liquids before bed, limiting alcohol and caffeine, and using paper journaling to calm a racing mind. They also highlight how habitual nighttime bathroom trips can become learned over time and suggest pelvic floor physical therapy and bladder retraining.
The conversation covers supplements and supports they’ve tried—magnesium glycinate, valerian root, CBD/CBN drops, progesterone cycling, and slow-release melatonin—plus prescription gabapentin as a temporary aid, emphasizing “radical self-care” and doing whatever works to protect sleep during perimenopause.
00:00 Sleep and Perimenopause
01:09 Night Owl Origins
02:44 Early Peri Insomnia
06:39 Nighttime Pee Training
10:41 Screen and Light Hacks
13:07 Supplements and Meds
16:48 Partner Routine Tips
20:47 Alcohol and Caffeine
22:55 Melatonin and Jet Lag
26:37 Sleep Tools and Cooling
29:33 Radical Self Care
31:10 Wrap Up and Sponsors
Todays episode is sponsored by:
Period Coaching School and Katie Bressack Wellness.
Email us: [email protected]
Our Websites:
PeriodCoachingSchool.com
KatieBressack.com
Instagram and Facebook:
@StashaWashburn
@KatieBressack
Freebies:
Charting with Stasha https://ThePeriodCoach.com/etrc
Eating For Your Hormones Guide https://katiebressack.com/freegift/
Books:
The Revolution Will Be Bloody https://ThePeriodCoach.com/Revolution
Bloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book
Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/
Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound