Sleep Solutions & Perimenopause: A Late-Night Survival Guide S3E11

from Period Besties Podcast · host Stasha Washburn

Sleep & Perimenopause: Insomnia, Night Waking, Pelvic Floor Tips + Bedtime Routine | Period Coaching In this Period Besties episode, the hosts discuss how common sleep disruption is in perimenopause, sharing personal experiences with insomnia, middle-of-the-night energy, and persistent fatigue/brain fog even after long sleep. They explore practical strategies they use and recommend through period coaching, including earlier screen cutoffs and night-shift settings, red bedroom lighting, reducing liquids before bed, limiting alcohol and caffeine, and using paper journaling to calm a racing mind. They also highlight how habitual nighttime bathroom trips can become learned over time and suggest pelvic floor physical therapy and bladder retraining. The conversation covers supplements and supports they’ve tried—magnesium glycinate, valerian root, CBD/CBN drops, progesterone cycling, and slow-release melatonin—plus prescription gabapentin as a temporary aid, emphasizing “radical self-care” and doing whatever works to protect sleep during perimenopause. 00:00 Sleep and Perimenopause 01:09 Night Owl Origins 02:44 Early Peri Insomnia 06:39 Nighttime Pee Training 10:41 Screen and Light Hacks 13:07 Supplements and Meds 16:48 Partner Routine Tips 20:47 Alcohol and Caffeine 22:55 Melatonin and Jet Lag 26:37 Sleep Tools and Cooling 29:33 Radical Self Care 31:10 Wrap Up and Sponsors Todays episode is sponsored by: Period Coaching School and Katie Bressack Wellness. Email us: [email protected] Our Websites: PeriodCoachingSchool.com KatieBressack.com Instagram and Facebook: @StashaWashburn @KatieBressack Freebies: Charting with Stasha https://ThePeriodCoach.com/etrc Eating For Your Hormones Guide https://katiebressack.com/freegift/ Books: The Revolution Will Be Bloody https://ThePeriodCoach.com/Revolution Bloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/ Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

What this episode covers

Sleep & Perimenopause: Insomnia, Night Waking, Pelvic Floor Tips + Bedtime Routine | Period Coaching In this Period Besties episode, the hosts discuss how common sleep disruption is in perimenopause, sharing personal experiences with insomnia, middle-of-the-night energy, and persistent fatigue/brain fog even after long sleep. They explore practical strategies they use and recommend through period coaching, including earlier screen cutoffs and night-shift settings, red bedroom lighting, reducing liquids before bed, limiting alcohol and caffeine, and using paper journaling to calm a racing mind. They also highlight how habitual nighttime bathroom trips can become learned over time and suggest pelvic floor physical therapy and bladder retraining. The conversation covers supplements and supports they’ve tried—magnesium glycinate, valerian root, CBD/CBN drops, progesterone cycling, and slow-release melatonin—plus prescription gabapentin as a temporary aid, emphasizing “radical self-care” and doing whatever works to protect sleep during perimenopause. 00:00 Sleep and Perimenopause 01:09 Night Owl Origins 02:44 Early Peri Insomnia 06:39 Nighttime Pee Training 10:41 Screen and Light Hacks 13:07 Supplements and Meds 16:48 Partner Routine Tips 20:47 Alcohol and Caffeine 22:55 Melatonin and Jet Lag 26:37 Sleep Tools and Cooling 29:33 Radical Self Care 31:10 Wrap Up and Sponsors Todays episode is sponsored by:Period Coaching School and Katie Bressack Wellness. Email us: [email protected] Our Websites:PeriodCoachingSchool.comKatieBressack.com Instagram and Facebook:@StashaWashburn @KatieBressack Freebies:Charting with Stasha https://ThePeriodCoach.com/etrcEating For Your Hormones Guide https://katiebressack.com/freegift/ Books:The Revolution Will Be Bloody https://ThePeriodCoach.com/RevolutionBloody Brilliant Business https://PeriodCoachingSchool.com/Bloody-Brilliant-Business-book Eating For Your Hormones Recipe Book https://katiebressack.com/hormone-balancing-recipe-book/ Theme music composed, recorded, performed, engineered, mixed and mastered by Ted Wulfers 663 Sound

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Sleep Solutions & Perimenopause: A Late-Night Survival Guide S3E11

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This episode is 32 minutes long.

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This episode was published on March 17, 2026.

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