257 Menopause and Sleep: How to Get a Better Night's Rest

Show Notes

If menopause has turned sleep into a nightly struggle, you’re not imagining it. Midlife insomnia is deeply connected to hormonal shifts, nervous system overload, and rising stress hormones that make rest feel out of reach. This episode offers reassurance, clarity, and practical tools to help you reclaim deeper, more restorative sleep.

We explore why sleep disruption becomes so common during menopause, how declining estrogen and progesterone affect REM sleep, and why poor sleep doesn’t just leave you tired—it impacts metabolism, mood, memory, and long-term health. You’ll also learn why quick fixes like late-night scrolling, snacking, or sleep aids often backfire and worsen the problem.

Blending science with faith, this episode reframes sleep as more than a physical function—it’s a sacred rhythm your body and spirit both need. Through practical strategies and spiritual grounding, you’ll discover how to calm racing thoughts, reduce nighttime cortisol, and create a sleep routine your body can trust again.

This conversation is especially for women who feel exhausted after meals, overwhelmed before bed, discouraged by inconsistency, or stuck in negative self-talk around health and habits. You’ll walk away with permission to stop forcing rest—and start supporting it.

What You Will Learn

• Why hormonal changes in menopause disrupt REM sleep, increase night sweats, and make falling asleep harder
• How elevated cortisol, inflammation, and poor sleep are linked to weight gain, brain fog, and long-term health risks
• The role of consistent routines, light exposure, meal timing, and sleep environment in restoring circadian rhythm
• Why quick sleep fixes often worsen insomnia and delay melatonin production
• How integrating faith, Scripture, and prayer can calm the nervous system and support deeper, more peaceful rest

About Our Guest

Stephanie Shaw is the host of the Hello Hot Flash podcast, where she educates and empowers women navigating midlife and menopause through science-backed health conversations and faith-centered perspectives. She is also the creator of the limited-series podcast Christian Women and Menopause.

Additional Resources

Learn how to feel clear, steady, and in control again:

https://hellohotflash.com/assessments

Listen to the limited-series podcast Christian Women and Menopause:

https://hellohotflash.com/christian-women-and-menopause

Reach out to Stephanie: https://hellohotflash.com and scroll to the bottom