If you're waking up at 2 or 3 AM, dealing with racing thoughts, night sweats, or feeling exhausted even after getting enough hours in bed, you are definitely not alone. In this episode of Boss Bitch Radio, I'm breaking down why sleep can change so much in your 40s and how perimenopause, hormones, stress, caffeine, alcohol, and your nighttime routine can all play a role.
I'm sharing the simple things that have helped me improve my own sleep, plus five things you can start doing tonight to create a better sleep routine, wake up feeling more rested, and stop letting those 3 AM wake-ups wreck your day.
#Perimenopause #SleepBetter #WomenOver40
Key Takeaways:
00:58 Making Sleep Your #1 Habit
02:32 How Sleep Affects Fat Loss
05:12 Why Sleep Changes During Perimenopause
08:01 The Sleep Trap So Many Women Hit in Their 40s
10:08 How to Quiet a Racing Brain
13:24 My "Stop Sign" Breathing Trick
16:57 Waking Up to Pee? Let's Talk Fluids
19:23 Why I'm Team No TV in the Bedroom
21:17 Creating the Perfect Cool + Dark Sleep Setup
24:37 What to Do About a Snoring Partner
25:51 Caffeine, Alcohol & Light: The Sleep Saboteurs
28:42 When It's Time to Talk to Your Doctor
31:10 My Simple Bedtime Consistency Plan
35:44 Tonight's Big 5 for Better Sleep
36:56 Wrap-Up + Your Sleep Guide
Links mentioned:
Listen to last week's episode, "Why Nothing Works After 40," and start here before you Google anything: https://bossbitchradio.libsyn.com/why-nothing-works-after-40-start-here-before-you-google-anything
Get my FREE Sleep Like a Queen Guide: Get ahead of next week's sleep episode and start unfucking your sleep now → https://www.bossbitchradio.com/sleep-like-a-queen
Want more? Join the newsletter! Behind the scenes of the pivot, brand partnerships, real life in progress, and the things I'd only tell you in a DM: https://www.bossbitchradio.com/newsletter
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385 extra calories after short sleep: King's College London meta-analysis of 11 studies, European Journal of Clinical Nutrition, 2016.
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Same diet, less fat lost on 5.5 vs 8.5 hours of sleep: Nedeltcheva et al., Annals of Internal Medicine, 2010 (University of Chicago).
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Morning light, dim evening light, cool room, caffeine timing: Huberman Lab, "Sleep Toolkit" episode.
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Caffeine 8-10 hours before bed: Huberman; 10 hours: Bryan Johnson, Blueprint "10 Habits for Sleep."
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Stacy Sims points (65°F cool dark cave, women run hotter, last meal 2 hours before bed, feet in cool water, tart cherry juice, insulin sensitivity, CBT-I): drstacysims.com articles "Why Women Struggle With Sleep" and "Save Your Sleep."
Connect with Diane:
Website: https://www.bossbitchradio.com/
Come find me on Instagram and reply to my Stories. I actually read everything and your opinion literally shapes the brand work I do: https://www.instagram.com/thebossbitchdiane/
YouTube: https://www.youtube.com/@dianeflores_ifbb_pro
Are you a brand looking to work with me? I create content for brands I actually use and love. With 19 years of marketing and sales experience and an audience of women over 40 who are done being ignored by the brands that should be speaking to them.
View my portfolio and let's talk: https://buffbunny.my.canva.site/diane-flores-ugc-portfolio
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