759: Tired, Wired & Inflamed? The Sleep Fix Most Women Are Missing with Dr. Michael Breus
Energized with Dr. MarizaShow Notes
Why do so many women suddenly start waking up at 3:00 a.m. during perimenopause?
In this practical and science-backed conversation, Dr. Mariza sits down with renowned sleep specialist Dr. Michael Breus to unpack why sleep changes so dramatically during perimenopause and menopause, and what women can do to finally get restorative sleep again.
Dr. Breus explains how fluctuating estrogen, progesterone, melatonin, cortisol, body temperature, and blood sugar all collide during midlife, creating the perfect storm for middle-of-the-night awakenings. He shares why waking up at 3:00 a.m. is incredibly common, how modern habits often make it worse, and why women need a layered approach instead of relying on a single solution.
Together, they discuss everything from sleep apnea, hormone replacement therapy, alcohol, caffeine, blood sugar, and evening routines to cognitive behavioral therapy for insomnia (CBT-I), breathwork, thermoregulation, and supplementation.
Most importantly, Dr. Breus offers practical strategies women can begin implementing immediately to improve sleep quality, reduce nighttime wakeups, and build a foundation for better health through every stage of menopause.
If you've been lying awake at 3:00 a.m. wondering what's happening to your body, this episode is packed with answers and actionable solutions.
DR. MICHAEL BREUS
Dr. Michael Breus is a board-certified clinical psychologist, clinical sleep specialist, bestselling author, and founder of The Sleep Doctor. For more than two decades, he has helped millions of people improve their sleep through science-backed strategies focused on circadian rhythms, sleep disorders, behavioral sleep medicine, and overall wellness. He is the author of multiple bestselling books, including Sleep, Drink, Breathe.
IN THIS EPISODE
Why women commonly wake up around 3:00 a.m. during perimenopause
How estrogen, progesterone, cortisol, and blood sugar affect sleep
The biggest mistakes women make before bedtime
Why sleep apnea is often overlooked in midlife women
How CBT-I can help retrain the brain for better sleep
The role of caffeine, alcohol, fiber, and evening nutrition
Why cooling the body improves sleep quality
Practical habits that create a healthier nighttime routine
QUOTES
“Everything we do, we do better with a good night's sleep.”
“Sleep is the currency of attention.”
“You need runway to land the plane.”
RESOURCES MENTIONED
Order my newest book: The Perimenopause Revolution
Get the “Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health” book by Dr. Michael Breus.
Take the Chronoquiz nowGet the Home Sleep Study - The at-home sleep study measures key sleep metrics
The Sleep Doctor Website
The Sleep Doctor Instagram
The Sleep Doctor Youtube
RELATED EPISODES
758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin
757: The Hidden Emotional Shift of Perimenopause (No One Prepared Us For) with Dr. Melinda Ring
756: What Low-Grade Inflammation Is Really Doing to Your Hormones, Brain & Metabolism with Dr. Mariza
755: What If Your Body Isn’t Broken, Just Undernourished? The Missing Link Between Nutrients, Hormones & Energy with Ryan Woodburry
More from Energized with Dr. Mariza
What happens when the version of you who could always push harder suddenly isn’t available anymore?
Recurring UTIs. Vaginal dryness. Burning. Painful sex. BV that comes back again and again.
Have you ever gotten to the end of a long day on your computer and felt like your brain was simply done?
What if the brain fog, overwhelm, time blindness, racing thoughts, and shorter emotional fuse showing up in your 40s aren’t just perimenopause?
What if you’re not burned out?