Tag Archives | sleep

775: Wide Awake at 3 A.M.? What’s Really Disrupting Your Sleep in Midlife with Morgan Adams

September 22, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

If you keep waking up at 2:00, 3:00, or 4:00 AM and can’t fall back asleep, your hormones may only be one piece of the puzzle.

In this episode, Dr. Mariza sits down with sleep expert Morgan Adams to unpack why sleep can suddenly fall apart in midlife and what you can actually do about it.

Morgan explains three major forces affecting women’s sleep: declining estrogen and progesterone, rising anxiety and depression, and the enormous demands of being part of the “sandwich generation,” often juggling a career, children, and aging parents simultaneously.

They dig into one of the biggest complaints among midlife women: middle-of-the-night wake-ups. From blood sugar dysregulation and overheating to overlooked breathing issues, Morgan reveals why repeatedly waking at the same time deserves a closer look.

You’ll also learn what not to do when you wake up, the cognitive trick that may interrupt 3 AM rumination, why your wearable can’t replace a sleep study, and whether sleeping separately from your partner could actually protect your health and your relationship.

Listen now for practical strategies to finally get the deeper, more restorative sleep your body needs.

MORGAN ADAMS

Morgan Adams is a sleep coach who helps women struggling with insomnia and disrupted sleep improve their sleep using evidence-based behavioral strategies.

Her work includes cognitive behavioral therapy for insomnia (CBT-I) principles and practical approaches to middle-of-the-night wake-ups, rumination, evening routines, and sleep optimization. In the episode, she also offers listeners a guide specifically for 3 AM wake-ups and an opportunity to connect with her about insomnia support.

IN THIS EPISODE

Why sleep can suddenly fall apart for women in midlife
What “revenge bedtime procrastination” is and why busy women do it
The surprising reasons you may keep waking up around 3 AM
How blood sugar dysregulation may contribute to nighttime wake-ups
Why overheating may be disrupting your sleep even without night sweats
The overlooked breathing problems that can leave healthy women exhausted
What to do when your brain starts spiraling in the middle of the night
Why a “sleep divorce” might actually become a sleep alliance

QUOTES

“My big thing is mindfulness snacks.”

“Sleeping separately doesn’t mean the marriage has failed.”

“It’s not a template. It’s really an individualized kind of puzzle that you kinda have to put together for yourself.”

RESOURCES MENTIONED

Find inspiration, connection, and meaningful reads. Join the Book Club now!

Awake Again at 3am by Morgan Adams

Morgan Adams Website

Morgan Adams Instagram

RELATED EPISODES

774: Training for Your Grandma Self: How to Build a Body That Lasts

771: Beyond Hot Flashes: The 103 Symptoms of Perimenopause No One Talks About with Andrea Donsky

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

769: Is It Perimenopause or Something Else? How to Finally Connect the Dots with Dr. Mariza

September 1, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Is this perimenopause… or is something else going on?

It’s one of the most common questions Dr. Mariza hears from women in their late 30s and early 40s, especially when their periods are still regular and they’ve never experienced a hot flash.

In this solo episode, Dr. Mariza breaks down why early perimenopause can be so difficult to recognize and the less obvious signs that often appear first, including exhaustion, anxiety, irritability, brain fog, sleep changes, worsening PMS, migraines, and changes in stress tolerance.

She shares three important clues for identifying a possible perimenopause pattern: looking for clusters of symptoms, noticing changes from your normal baseline, and tracking how symptoms change throughout your cycle.

But hormones aren’t always the entire story. Dr. Mariza also explains why thyroid dysfunction, low iron, metabolic issues, nutrient deficiencies, sleep problems, and other conditions deserve investigation, even when perimenopause is part of the picture.

Plus, you’ll learn how to track your symptoms and walk into your next healthcare appointment prepared to ask better questions.

🎧 Listen now to connect the dots, understand what your body is telling you, and get clearer on your next steps.

IN THIS EPISODE

Why so many women over 35 aren’t sure whether they’re in perimenopause
The early perimenopause symptoms women often mistake for stress or burnout
Why you can be in perimenopause while still having regular periods
The three clues Dr. Mariza uses to recognize a perimenopause pattern
Why tracking changes from your personal baseline matters
How your menstrual cycle can reveal patterns in mood, sleep, migraines, and energy
What else to investigate, including thyroid, iron, metabolic health, and sleep
How to advocate for yourself when your labs look “normal” but you don’t feel like yourself

QUOTES

“Stop looking at the one symptom that proves you’re in perimenopause. Start looking at the collection of clues and patterns that your body is exposing.”

“Perimenopause doesn’t usually show up with a giant flashing sign.”

“Hormones may be a huge part of the picture without being the entire picture.”

RESOURCES MENTIONED

Order my newest book: The Perimenopause Revolution

Comprehensive Perimenopause Lab Guide

Stop surviving and start thriving, join Midlife on Fire Collective now

RELATED EPISODES

768: Why Your Period Gets So Weird in Perimenopause + What Actually Helps with Kaya and Yasmin Purohit

764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge

750: The Underlying Cellular Cause of Midlife Fatigue, Brain Fog & Low Motivation with Andrew Salzman

650: Unlock Your Health: The Ultimate Biomarker & Lab Blueprint to Thrive in Midlife and Beyond

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

764: Why Your Nervous System Feels Dysregulated (Even When You’re Doing Everything Right) with Roseann Capanna-Hodge

August 4, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Spotify | Pocketcasts

Episode Summary

Why is it so hard to relax… even when everything is finally done?

You finish work. The dishes are clean. The kids are asleep. The house is quiet. Yet your shoulders are still tight, your jaw is clenched, and your mind is already scanning for the next thing that needs your attention.

In this insightful conversation, Dr. Mariza sits down with clinical psychologist and nervous system expert Dr. Roseann Capanna-Hodge to unpack why so many high-performing women feel trapped in survival mode, even when there’s no immediate crisis.

Together, they explore how years of chronic stress, caregiving, perfectionism, trauma, and constantly being “the one who holds everything together” can leave the nervous system stuck in a state of protection. The result? Irritability, anxiety, poor sleep, overwhelm, brain fog, and the feeling that you can never truly switch off.

Dr. Roseann explains the difference between everyday stress and nervous system dysregulation, why being highly productive doesn’t necessarily mean you’re regulated, and how your “stress cup” gradually fills until even small challenges feel overwhelming.

Most importantly, she shares practical, science-backed techniques that help retrain the nervous system to recognize safety again, from diaphragmatic breathing and somatic exercises to micro-moments of regulation throughout the day.

If you’ve ever wondered why you can’t seem to relax, even when life is technically under control, this conversation will help you understand what’s happening inside your body and how to begin creating more calm, resilience, and joy.

Roseann Capanna-Hodge

Dr. Roseann Capanna-Hodge is a licensed clinical psychologist, mental health educator, author, and expert in nervous system regulation. With more than three decades of clinical experience, she specializes in helping children and adults overcome anxiety, ADHD, trauma, OCD, emotional dysregulation, and chronic stress using evidence-based neuroscience and holistic approaches. She is the author of The Dysregulated Kid and founder of DrRoseann.com.

IN THIS EPISODE

Why high-performing women often live in chronic survival mode
The difference between stress and true nervous system dysregulation
How perfectionism, trauma, and caregiving overload your “stress cup”
Why your body struggles to relax, even when life feels under control
Simple nervous system resets you can practice throughout the day
How micro-moments of regulation build long-term resilience
Why awareness alone isn’t enough to create lasting change
The “Love Pause” technique for reducing reactivity and improving relationships

QUOTES

“Just because you’re high-performing doesn’t mean your nervous system is regulated.”

“You can’t heal when you don’t feel safe.”

“We’re leaving our kids emotional wealth, not just financial wealth.”

RESOURCES MENTIONED

Stop surviving and start thriving, join Midlife on Fire Collective now

The Dysregulated Kid by Dr. Roseann Capanna-Hodge

The Power Struggle Reset Plan

Dr Roseann Website

Dr. Roseann Instagram

Dr. Roseann Youtube

Dr. Roseann Facebook

RELATED EPISODES

763: Why So Many High-Functing and Achieving Women Miss the Signs of Hormone Imbalance with Anastasia Sartan

758: Why Your Body Can’t Heal Until It Feels Safe: The Nervous System Shift That Changes Everything with Dr. Dave Rabin

760: The Mindset Shift That Helps You Stop Feeling Stuck with Dr. Rachel Goldman

754: How to Find Joy When Life Doesn’t Go According to Plan with Amberly Lago

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

759: Tired, Wired & Inflamed? The Sleep Fix Most Women Are Missing with Dr. Michael Breus

June 30, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

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

Get the “Sleep Drink Breathe: Simple Daily Habits for Profound Long-Term Health” book by Dr. Michael Breus.

Take the Chronoquiz now

Get 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

Free Download: Easy, Practical Tips to Get More Energy!

Download the free Energy-Boosting Cheat Sheet now to learn how to unlock abundant health and energy that lasts—in only seconds every day!

745: Why You’re Wired, Tired, and Awake at 3AM (And What to Do About It) with Dr. Scott Sherr

May 12, 2026 in Podcast, Women’s Health 0

Listen to the Episode Here

Or, listen on your favorite app: iTunes (Apple Podcasts) | Stitcher | Spotify | Pocketcasts

Episode Summary

Why are so many women waking up exhausted… but unable to shut their brain off?”

In this episode, Dr. Mariza sits down with Scott Sherr to unpack the hidden nervous system and biochemical shifts driving sleep struggles, anxiety, exhaustion, and feeling “wired and tired” in midlife.

Together, they explore why women in perimenopause often lose stress resilience, why the brain gets stuck in overdrive at night, and how neurotransmitters like GABA, serotonin, adenosine, and cortisol shape sleep quality, recovery, and mood.

They also dive into the powerful connection between mitochondrial health, nervous system regulation, energy production, and why building more “reserve” may be the missing key to feeling calm, focused, and resilient again.

If you’ve been struggling with middle-of-the-night wakeups, burnout, anxiety, or feeling like your brain never truly powers down, this episode will help connect the dots—and offer practical solutions that actually move the needle.

Dr. Scott Sherr

Dr. Scott Sherr is a physician, health optimization expert, and Chief Operating Officer of Troscriptions. His work focuses on nervous system regulation, mitochondrial health, hyperbaric medicine, sleep optimization, and performance medicine. He is passionate about helping people improve resilience, energy, recovery, and cognitive performance through science-backed strategies and targeted support.