Sleep isn’t just a trending topic—it’s an essential part of our health that becomes even more elusive as we age. In this enlightening conversation, Sarah Kugelman sits down with NYC Sleep Doctor, Dr. Janet Kennedy, to talk about all things sleep—specifically how hormonal changes during perimenopause and menopause disrupt our rest. Drawing on years of clinical experience, Dr. Kennedy breaks down the myths and truths about sleep, and how women over 45 can navigate this challenging phase with more understanding and ease.

Dr. Kennedy explains that fluctuating hormones—especially estrogen and progesterone—can wreak havoc on sleep cycles, leading to night waking, temperature swings, and rising anxiety. But it’s not just the biology; mental health, lifestyle habits, and even well-intended sleep strategies can compound the problem. Sarah shares her own journey of moving from chronic sleeplessness to restful nights, proving that sleep struggles during menopause are common—but not insurmountable.

Ultimately, Dr. Kennedy shares a clear, empowering roadmap to better sleep: build consistent routines, avoid over-correction (like going to bed too early), and resist the temptation to “fix” sleep with tracking tech or heavy medications. With the right habits and mindset, restful, restorative sleep is possible—even after menopause.

What You’ll Discover in This Episode:

(02:03) Dr. Kennedy’s Journey to Becoming NYC’s Sleep Doctor: From the VA hospital to private practice—how a quest to reduce Ambien prescriptions led to a lifelong passion.

(05:59) The Myth of Needing Less Sleep with Age: Why older adults may not need less sleep, just experience it differently due to fragmentation and naps.

(07:57) How Hormones Impact Sleep: The science behind estrogen and progesterone's role in sleep quality and the unique challenges of perimenopause.

(10:27) Why Good Sleep Habits (Not Just Hormones) Matter: Sarah’s personal story of sleep recovery after menopause—and how behavior plays a key role.

(12:59) The Power of a Consistent Wake Time: Why your body clock thrives on regularity—and how “sleeping in” can sabotage your week.

(28:14) CBT-I Explained: How Cognitive Behavioral Therapy for Insomnia helps retrain your sleep habits and calm anxiety without medication.

Let’s Connect:

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All Golden Beauty Instagram

All Golden Beauty Website

Follow Dr. Janet Kennedy:

NYC Sleep Doctor Website

Instagram

Sleep School: Sleep Success for Women 40+.

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How Menopause Messes With Your Sleep—and What You Can Do About It