195 - Sleep in Perimenopause and Menopause — Why It's the Ultimate Health Risk Reducer

Are you waking at 2am wide awake, tossing and turning with night sweats, anxiety, or a racing mind — or feeling exhausted no matter how long you sleep? In this episode of Hot & Healthy Menopause, Nicole van Hattem unpacks why sleep becomes one of the most powerful — and most disrupted — health tools during perimenopause and menopause. Sleep isn't just about feeling rested. It's when your body: Repairs cells and reduces inflammation Balances stress hormones like cortisol Supports heart health, weight regulation, mood, libido, and brain function And when sleep is poor? Inflammation rises — increasing the risk of cardiovascular disease, insulin resistance, anxiety, low mood, cognitive decline, and accelerated ageing. In this episode, you'll learn: ✔️ Why hormonal changes disrupt sleep in perimenopause and menopause ✔️ How estrogen, progesterone, melatonin, and cortisol interact ✔️ The link between poor sleep, inflammation, and chronic disease ✔️ Why night sweats, anxiety, joint pain, and frequent waking are so common ✔️ Practical, science-backed strategies to improve sleep quality ✔️ When to consider lifestyle changes, CBT-I, MHT, or nervous system support ✔️ Why your sleep environment — including partners, pets, bedding, and light — matters more than you think Nicole also shares why midlife is the time to have honest conversations about what you need, including rethinking sleeping arrangements, creating better boundaries around rest, and letting go of guilt about needing 8–10 hours of sleep. Plus, discover how retreats, nervous system regulation, clean nutrition, and reducing inflammation can help reset your sleep and restore deep, restorative rest. If you're tired of being tired — this episode is your permission slip to take sleep seriously. 🎧 Subscribe and follow Hot & Healthy Menopause so you never miss an episode. And I'm here to support you to live a hot and healthy life. www.nicolevanhattem.com