In this episode, Tina chats with adult sleep and functional health coach Kelly Murray to unpack the real reasons women struggle with sleep during perimenopause and menopause. Kelly opens up about her lifelong battle with sleep and how it led her to become a sleep coach. She breaks down how shifting hormones, especially declining progesterone and estrogen, directly affect sleep quality in midlife. You’ll hear practical, science-backed strategies to stop racing thoughts and late-night rumination, support blood sugar balance and liver health for deeper sleep, improve sleep hygiene and stress resilience, and better understand the role of hormone replacement therapy and key supplements. If you’re waking up at 3 a.m., dragging through the day, or feel like your sleep is sabotaging your health goals, this episode is a must-listen.
Here’s what you’ll learn:
- The sneaky reason sleep gets worse in perimenopause
- Why you keep waking up between 1–3 AM and what your body’s trying to tell you
- How hormones, blood sugar, and your liver are messing with your sleep
- Tried everything? Real solutions for getting back to sleep
- How to stop the racing thoughts and cool down from night sweats
- Are you staying up late on purpose (“revenge bedtime procrastination”)
- Best supplements for deeper, more restorative sleep
- What a “perfect” bedtime routine actually looks like
- Can’t get out of bed? Here’s what’s really going on
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About Tina Haupert:
Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).
Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.
Connect with Kelly Murray:
Https://kellymurrayadultsleep.com
Youtube: https://www.youtube.com/@kellymurrayadultsleepcoaching
Instagram: Https://instagram.com/kellymurrayadultsleep
About Kelly Murray:
Kelly Murray is a sleep coach for women over 35 who are trying to life their best life . . . if only they could get some sleep.
As a certified Adult Sleep Coach and Functional Diagnostic Nutrition – Practitioner, she helps women get to the root cause of their sleep issues, by using lab testing and stress resilience techniques.
She has been featured on numerous media outlets, such as GOOP, Well + Good, WGN, FOX Chicago, NBC Chicago, The Washington Post, WSJ, The TodayShow.com and Forbes.
She is also an award-winning pediatric sleep consultant, she has built her own successful business and team and helped over 1,000 families worldwide.
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