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Sleep is one of the most common complaints in perimenopause and menopause. It’s also one of the most important. When you’re not sleeping, everything else suffers: your mood, your energy, your memory, your health.
In this episode, Tamsen sits down with leading clinical psychologist and sleep expert Dr. Shelby Harris, author of ‘The Women’s Guide to Overcoming Insomnia: Get a Good Night’s Sleep Without Relying on Medication,’ to break down what’s really going on with women’s sleep in midlife and what to do about it.
They talk about:
-The hormonal and neurological shifts that quietly disrupt sleep
-How to tell the difference between insomnia, sleep apnea, and restless leg syndrome
-Why melatonin and magnesium aren’t always the answer
-What CBT-I is and why it’s the most effective treatment for insomnia
-What it actually takes to retrain your body to rest
0:00 Intro
1:43 Why Dr. Shelby Harris Focuses on Women’s Sleep in Perimenopause
3:08 The Real Reasons Sleep Falls Apart in Perimenopause
4:12 What Needs to Happen in Your Brain and Body to Fall Asleep
6:35 What Sleep Hygiene Actually Means And Why It’s Not Enough
9:06 Insomnia vs. Sleep Apnea
13:30 Can You Sleep Too Much? What Hyperomnia Really Means
14:59 How Poor Sleep Impacts Weight, Mood, and Long-Term Health
17:29 What Is CBT-I and Why It Works Better Than Sleep Meds
26:29 Audiobooks, Meditation, and Nighttime Rituals That Help
27:33 What to Do If You Wake Up at 3am and Can’t Fall Back Asleep
28:54 Restless Legs, Alcohol, and Caffeine: Hidden Sleep Disruptors
32:53 How Your Menstrual Cycle Disrupts Your Sleep
34:06 What Is A Sleep Divorce?
35:55 Do Naps Help or Hurt? (And Why 20 Minutes Is the Magic Number)
39:10 Melatonin, Magnesium, and MHT: What Works and What Doesn’t
42:36 3 Small Changes You Can Make Tonight for Better Sleep
43:43 Social Media Sleep Trends and Myths Debunked by a Pro
45:43 Success Stories Of Healing Insomnia Without Medication
48:50 Advice for Women Struggling With Sleep
Watch the Full Episode Here: https://www.youtube.com/@TamsenFadalTV
Get my new book, How To Menopause, Take Charge of Your Health, Reclaim Your Life and Feel Even Better Than Before 💖 https://www.tamsenfadal.com/how-to-menopause
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Medical Disclaimer:
The information provided in this podcast is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional regarding any medical concerns or treatment options. The views expressed by guests are their own and do not necessarily reflect those of The Tamsen Show.
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I’m an Emmy Award-winning journalist, filmmaker, author, speaker, certified integrative nutrition coach, and passionate menopause advocate.
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Your Menopause Sleep Toolkit: What to Track, What to Ask, and What to Try When Sleep Stops Making Sense Based on insights from Dr. Shelby Harris on The Tamsen Show
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New Episodes Drop Every Wednesday!
Every episode of The Tamsen Show is here to help you navigate every stage of life with confidence. From career pivots to menopause, relationships to reinvention, Tamsen tackles the conversations women actually need, with real talk from experts, wellness advice and no filters.
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