673: From Fatigued to Energized: Reclaiming Sleep in Midlife With Evidence-Based Solutions

Energized with Dr. Mariza

Dr. Mariza Snyder

Medicine, Health & Fitness, Alternative Health

4.8 • 974 Ratings

🗓️ 22 August 2025

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

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Summary

Tired of dragging yourself through the day, relying on endless cups of coffee just to function? Then you’ll want to hear this conversation. This episode is all about reclaiming your sleep—and with it, your energy, mood, and vitality. Sleep is more than just the hours you clock in bed, it’s about how you feel when you wake up. And don’t you want to feel clear-headed and energized every morning? We’ll dive into practical steps you can start tonight, from heading to bed just 15 minutes earlier to stepping outside for a moment of morning sunlight, or even supporting your body with magnesium before bedtime. You’ll hear why sleep is such a big pillar in feeling alive and how small changes can make a massive difference in midlife and beyond. Tune in, reclaim your rest, and don’t forget to grab your copy of The Perimenopause Revolution in the show notes! IN THIS EPISODE The impact a healthy sleep routine has on your overall health What’s really happening during midlife sleep The negative implications of sugar and alcohol before bed Optimizing your circadian rhythm with lifestyle modifications Balancing cortisol, melatonin, and other hormones for sleep A sleep routine that sets you up for success Morning routines to establish a healthy sleep cycle Tips for optimizing your bedroom environment for better sleep QUOTES “Elevated evening cortisol is strongly associated with delayed sleep onset, shortened sleep duration, and increased nighttime awakenings. So just know that this is real and this is happening to so many of us, particularly in perimenopause.” “A randomized control trial in the menopause journal showed that oral micronized progesterone significantly improves sleep quality and reduces nighttime awakenings in perimenopausal women.” RESOURCES MENTIONED ⬇️ Pre-order "THE PERIMENOPAUSE REVOLUTION" here 🔗 https://peri-revolution.com/?utm_source=peri-book-podcast-ad&el=peri-book-podcast-ad&utm_campaign=podcast-ads&utm_medium=podcast-ads ⬇️ Click here for My Essentially Whole Supplement Line 🔗 https://store.drmariza.com/ RELATED EPISODES #632: The Secret to Optimal Sleep, Resilience, Performance, and Emotional Wellbeing with Dr. Kristen Holmes#580: Mastering Your Sleep, Metabolism and Overall, Health in Midlife with Cynthia Thurlow#628: How to Menopause in Every Aspect of Your Life with Tamsen Fadal#648: This Changes Everything: The Perimenopause Revolution Every Woman Needs Now

Transcript

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0:00.0	What's really messing with us is the fact that we are living indoors all the time.
0:06.2	We're not getting sunlight when we need it.
0:08.1	And we are being bombarded by blue light when we're not supposed to have it.
0:12.5	And that is really messing with cortisol and melatonin.
0:16.0	And then all the stressors that I mentioned as well don't make it any better.
0:19.8	Welcome back to the energized with Dr.
0:22.7	Marisa podcast. I'm your host, Dr. Marisa, and I'm here to help you rock your hormones,
0:28.5	optimize your metabolic health, and feel energized in your body so that you can age powerfully
0:34.0	and wake up feeling amazing in your body for many years to come. Let's jump on in.
0:40.2	I want you to think back to your sleep routine in your 20s and your 30s. Now I bet you're
0:46.8	thinking what sleep routine? If you're like me, you didn't have one because you didn't really
0:52.6	need one. Well, I could argue that we probably
0:55.2	did need one, but we could get away with five hours or six hours of sleep after studying all
1:01.9	night or being out with friends or a couple, you know, a couple extra cocktails, you know,
1:07.1	on a Friday night with coworkers. and you just woke up feeling good.
1:12.4	I remember messing around and finding out about a lack of a sleep routine for years,
1:20.0	like probably for a good solid 15 plus years of my adult years was, you know, what is sleep?
1:26.4	Do I really need to prioritize it? And the answer
1:29.2	was no, because I definitely did not. And then my mid-30s hit. And sleep was requiring a little bit
1:37.1	of intention. I don't know if this was true for you. If you had to start paying attention to your
1:40.9	sleep routine in your 30s, maybe like your mid to late 30s.
1:50.6	But for a majority of women, once we hit midlife, a lot of things begin to shift, right?
	...

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