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In this third episode of season 14, I have an eye-opening conversation around midlife sleep struggles with sleep coach Kelly Murray. Insomnia was my main perimenopause symptom (and I had no idea it was even a perimenopause symptom) and yet, about 60% of women report sleep challenges during perimenopause and menopause. 

Kelly and I will get into root-causes of poor sleep and how the hormonal changes of this time influence sleep. We’ll discuss the role of blood-sugar and gut health in sleep, how many sleep aids don’t address the root health issues insomnia is pointing to, what other minerals aside from magnesium are helpful, and the importance of stress management on sleep. If you've been struggling with sleep and are tired of trying out all of the recycled basic advice, this episode is for you.

Topics Covered:

• Introduction: Why this episode? What makes sleep coach Kelly Murrary different? 
• 08:32: How my insomnia in perimenopause led me to Kelly
• 10:16: What is considered a good night's sleep? Signs of bad sleep?
• 15:43: Common sleep struggles
• 20:12: Understanding the cortisol-melatonin connection with sleep
• 25:00: What's happening with these 3am wake-ups?
• 38:00: Most frequently asked questions on Google 
• 41:10: HRT can help, but it's part of a larger puzzle
• 47:33: Kelly's holistic approach to insomnia
• 55:47: The role of magnesium and potassium 
• 59:00: Is melatonin the answer? CBD gummies? 
• 01:03:07: Small snacks before bedtime? 
• 01:05:42: Three actionable takeways 

Guest:  Kelly Murray is an award-winning certified Pediatric and Adult Sleep Coach. She has been a featured expert and contributor to places like Real Simple, goop, Forbes, New York magazine, she’s also taught at Google. 

Mentioned in this episode:

• Kelly Murray's free training "Uncovering Hidden Sleep Sabotagers"

Transcript & Show Notes: alishapiro.com/sleep-midlife-challenges-kelly-murray

Sign up the FREE 3 part Find Your Flow, When It's All in Flux salon series that goes along with the current (14th!) season of Insatiable. Find out more at alishapiro.com/flow