The pillars of good health for midlife women are proper nutrition with plenty of protein and the correct ratio of carbs and fat, weightbearing and resistance exercise, stress management, social connections, and of course, sleep.  If you think about it, all of these are adversely affected by poor sleep.  Getting optimal sleep is really the building block of great health.  Can I get an amen?Morgan Adams became a double-certified holistic sleep coach after dealing with her own sleep struggles.  Two bouts of breast cancer, a dependence on sleeping pills, and the pandemic catapulted her on the path to a new career, when she knew she needed to share the many learnings in her own mission for a good night's sleep.  Morgan now helps women reclaim their rest and their health by leading them to a land of better, bountiful sleep, which is the cornerstone of whole-body health.In this episode Morgan Adams and I discuss:- Morgan's sleep struggles, the side effects of Ambien, and her decision to stop taking it- How her own experience was the catalyst to becoming a double-certified sleep coach- The effects of poor sleep on our health and relationships- Sleep affects the glymphatic system which influences:Brain healthHeart healthMood and mental wellbeingHormone regulationFighting infectionInjury prevention- There is a correlation between poor sleep and low concentration, mood, hunger, and long-term correlation to obesity and heart risk- Insomnia definition  acute - up to three months of disrupted sleep  chronic - more than three months- Sleep apnea is largely underreported in women and can be the cause for disrupted sleep- Sleep tips to fall back to sleep: 4:7:8 breathing - Breathe in count of 4, hold breath for count of 7, and breathe out for a count of 8  Get out of bed and go to another room in dim light to read, knit, or do an adult coloring book.  No cell phones!- Blue light blockers are effective for evening screentime - be sure to get them from a reputable company- Sleep trackers are useful to look at your sleep trends - probably about 60% accurate, but the Oura ring has pretty accurate algorithms- Average sleep ratios -  Deep 15-20%  Light 60%  REM 20-25%- Daytime napping - try to keep to no more than 30 minutes- Supplements and sleep-aidesMelatonin - not a lot of data and lots of variability in amount of melatonin - go for products with the USP label - you can get a hormone level to see how much melatonin you are makingCBD levels are variable from product to product but may be helpful for some peopleGABA is a good relaxantL-theanine can help  with stress and sleep qualityValarian root may work  for some peopleOther sleep tips: Get early morning sunlight (light must safely and indirectly hit the back of the retina), as this is our biggest regulator of our circadian rhythm - exercise earlier in the day - cut caffeine intake early (caffeine curfew) - if you must consume alcohol, make it early (happy hour) and at least 3 hours before bedCBTI - Cognitive Behavioral Therapy for InsomniaMorgan Adams does 1:1 sleep coaching - 6 sessionsShe offers a free  consultationYou can find Morgan at:https://www.morganadamswellness.com/Instagram  https://www.instagram.com/morganadams.wellness/Follow Asking for a Friend on Social media outlets:https://www.instagram.com/askingforafriend_pod/https://www.facebook.com/askforafriendpod/Please provide a review and share. This helps us grow! https://lovethepodcast.com/AFAF