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Episode Summary
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
Take the Chronoquiz now
Get the Home Sleep Study – The at-home sleep study measures key sleep metrics
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757: The Hidden Emotional Shift of Perimenopause (No One Prepared Us For) with Dr. Melinda Ring
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