Our guest, Dr. Michael J. Breus, is a clinical psychologist with more than two decades of experience in the sleep field. As a sleep expert, Dr. Breus advises women going through perimenopause and menopause to establish a regular, consistent sleep schedule to manage the hormonal shifts associated with these transitions. He also recommends deep breathing, hydration, and getting sunlight. "While there is no guidebook for managing menopausal sleep issues, these strategies can help to mitigate some of the symptoms associated with this transition," he says.Dr. Breus stresses the importance of maintaining consistent sleep routines and creating a comfortable sleep environment. He also recommends moderate exercise, avoiding alcohol consumption, and using technology such as temperature-regulating pads. While discipline in sleep routine is crucial, he stresses the importance of acceptance and relaxation, rather than trying to think oneself to sleep or worrying about lack of sleep.Links for this episode:https://thesleepdoctor.com/https://www.facebook.com/thesleepdoctor/https://twitter.com/thesleepdoctor/https://www.instagram.com/thesleepdoctor/https://www.tiktok.com/@thesleepdoctorEpisode Overview (timestamps are approximate):4:05 - How menopause/perimenopause affects your sleep8:21 - Can you “catch up” on sleep?12:00 - How sleep changes around your cycle16:31 - Instituting the daily nap24:09 - When to nap during your cycling27:12 - When to exercise for the best sleep31:28 - Alcohol, dehydration and sleep34:51 - How to use acceptance as a sleep aid39:29 - Why you got to the bathroom during the night46:02 - Should you breathe through your nose or mouth?52:42 - Are you a side, back, or belly sleeper?55:01 - Should you get a “sleep divorce?”1:01:01 - Where to find Dr. BreusWe’d like to thank our sponsors:Athletic Greens - redeem an exclusive offer hereFourSigmatic Use code DRSTEPHANIE for 10% offOrion Red Light Therapy - Use the code STEPHANIE10 for 10% offSchinouusa - Use code DR.ESTIMA10 for 10% offBIOOPTIMIZERS - receive 10% off your order with Promo Code "ESTIMA"The DNA  Company - $50 discount using code "DRSTEPHANIE" at checkout.HVMN Ketones - get 10% off your order with Promo Code “STEPHANIE”ILIA BeautyLiving Libations - Use code BETTER for 15% offLMNT Electrolytes - A FREE 7-flavor sample pack!PRIMEADINE - get 10% Off your Order with Promo Code “DRSTEPHANIE10”Follow Me On InstagramWatch Better! on YouTubeGet yourself a copy of my best-selling book, The Betty Body