For many women, poor sleep has almost become a normalized part of life—whether it’s pregnancy, menopause, managing family, or juggling careers—there always seems to be an excuse for why we’re not sleeping well. I know that when I was in my twenties, I could fall asleep anywhere, at any time. But as I’ve gotten older, sleep has certainly become more elusive. So how do we reclaim better sleep, especially as our bodies and lives change? And how much sleep do we really need to feel rested?

In today’s episode, I’m joined by Dr. Andrea Matsumura, a board-certified sleep medicine physician, who specializes in helping women navigate the unique sleep challenges of perimenopause and menopause. We dive into topics like how hormonal changes disrupt sleep, why sleep is crucial for our overall health, and, most importantly, how we can improve our sleep to thrive during this season of life.

If you’re struggling with sleep during menopause, this episode is a must-listen for actionable tips to improve your sleep and overall well-being!

Connect with Dr. Matsumura:
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Cascadia Health

Audio Stamps
00:39 - Dr. Patil-Sisodia introduces her guest, Dr. Andrea Matsumura, a board-certified specialist in sleep and internal medicine, who focuses on sleep disorders affecting women in perimenopause and menopause.

02:10 - Dr. Matsumura explains her shift from primary care to sleep medicine, driven by the critical role of sleep in managing chronic conditions.

04:07 - Dr. Matsumura explains her initial approach to evaluating sleep issues, focusing on bedtime routines, medical history, and sleep preparation in a tech-driven world.

06:49 - Dr. Matsumura shares her recommended number of hours of sleep for optimal health, noting that people who get less often rely on stimulants to compensate.

10:25 - We find out how perimenopause and menopause disrupt sleep, affecting hormones like cortisol and growth hormone, and learn the importance of sleep for overall health.

12:55 - We find out how declining estrogen affects sleep, and the importance of balancing estrogen and progesterone, along with addressing other factors like chronic insomnia, when treating sleep problems.

15:23 - Dr. Matsumura recommends cognitive behavioral therapy for insomnia (CBT-I) to address chronic sleep issues, focusing on managing sleep anxiety and stress.

18:17 - Dr. Matsumura stresses diagnosing the root cause of sleep issues and favors behavioral treatment over relying on medications.

22:15 - We learn factors that can cause sleep issues in menopause. While hormone therapy can help, behavioral changes may be needed if problems persist.

27:00 - Dr. Matsumura shares her sleep recommendations for setting up a good sleep routine, emphasizing the importance of a wind-down period before bed.

Thanks for listening. Find more info about Reset Recharge on the website or Instagram.