93: How to Sleep Better Without Always Reaching for Meds: With Dr. Leigha Saunders

On this episode co-hosts Alli Kerr and Shawna Kaminski dive into a topic that affects nearly every woman at some stage of life—SLEEP STRUGGLES. They are joined by naturopathic doctor and sleep expert Dr. Leigha Saunders, who unpacks the complex reasons why women, especially during perimenopause and post-menopause, experience more frequent and frustrating sleep disturbances. Leigha shares how hormonal shifts directly impact our ability to fall and stay asleep—and why it's not just in our heads.   The conversation explores the biological changes that happen in a woman's body during midlife and how these changes influence sleep quality. From dropping progesterone levels to fluctuating estrogen, Leigha breaks down the science behind the sleepless nights. The good news? As Leigha explains, these changes don't last forever—and with the right knowledge and support, better sleep is absolutely within reach. She discusses how hormone therapy can be a helpful tool for some women and how to know if it might be right for you.   Beyond biology, Leigha emphasizes the power we hold through lifestyle and behavioral changes. Instead of relying solely on quick fixes or medications, women can take back control by adopting better sleep hygiene practices, creating boundaries around rest, and supporting their nervous systems. Leigha shares tangible strategies that can help shift the trajectory of your sleep without needing a prescription bottle.   The episode also digs into how deeply sleep deprivation impacts our lives—mentally, emotionally, and physically. Leigha and the hosts reflect on how often women are conditioned to put themselves last, sacrificing sleep and health for productivity or caretaking. But healthy aging requires us to flip the script. Leigha's message is clear: prioritizing sleep is not selfish—it's essential.   Finally, Leigha covers important points around supplements, over-the-counter medications, and when women should consider a sleep study for possible sleep apnea. Many women are unaware that they're at risk or simply chalk up symptoms to aging. This conversation is packed with science-backed insights and compassionate encouragement to help women navigate sleep challenges with clarity and confidence. If you've been tossing and turning at night, this is the episode you've been waiting for. Links to graphics mentioned in the episode: Image 1 Image 2   Dr. Leigha Saunders is a licensed Naturopathic Doctor and Menopause Society Certified Practitioner who specializes in helping women navigate the hormonal shifts of perimenopause and menopause—particularly when sleep, energy, and mood take a hit. Known for her practical, compassionate, and evidence-informed approach, Dr. Leigha blends the science of hormones with the art of personalized care.   She's the founder of True Roots Healthcare, where she supports high-achieving women who are tired of feeling tired, moody, and dismissed in their healthcare. Leigha is also the creator of The Word on the Sleep and Grown Up Girl Talk podcasts, where she's on a mission to help women stop settling and start feeling like themselves again.   Her website: https://leighasaundersnd.com   *Subscribe, Share, & Rate our Show. And follow us on social media:**   📷 Instagram: @GirlsTalkHealthyAging   Facebook Group: Girls Talk Healthy Aging: https://www.facebook.com/groups/330434366004030 🌐 Website: GirlsTalkHealthyAging.com   📧 Email: [email protected] Follow & Message Shawna on Instagram: @shawnakaminski Grab Shawna's book 'Lose Your Menopause Belly' and other freebies here: https://shawnakworkouts.com   Follow & Message Alli on Facebook & Instagram: Alli Kerr and @allikerrfitness (respectively).  Train with Alli at The Pink Physique in person in Macon, Georgia or Online here: https://www.thepinkphysique.com