Episode 11: Wide Awake at 3 am? Let’s Fix Your Perimenopause Sleep Cycle with Dominique Williams
Sleep problems are common in perimenopause and menopause — but what makes them feel especially brutal is the no end in sight part. One bad night turns into worry about the next night… which makes it even harder to sleep… and suddenly you’re stuck in a cycle of anxiety + exhaustion.
In this episode, Dr. Michelle is joined again by Coven Women’s Health Registered Social Worker, Dominique Williams, to talk about why sleep gets disrupted in midlife, what “best practice” support actually looks like, and what to do when you wake up in the middle of the night with a blank mind and still can’t fall back asleep.
This conversation is part education, part validation, and part “okay but what do I do at 3 a.m. when I’m wide awake?”
In this episode, we’re talking about:
Why perimenopause and menopause sleep disruption can become a self-perpetuating anxiety cycle
The most common sleep patterns Michelle sees in clinic: trouble falling asleep, staying asleep, waking too early, and “wake after sleep onset (WASO)”
Why disrupted sleep isn’t always caused by night sweats (and why identifying the actual trigger matters)
How a sleep diary, stimulus control, and structured wind-down routines help retrain your brain for sleep
What to do when you wake up and can’t fall back asleep: the “15-minute rule” and why getting out of bed matters
Nervous system tools that can help your body downshift (breath work + progressive muscle relaxation)
The small things that make a big difference: room temperature, darkness, fans, night sweats strategies, and minimizing clock-watching
Progesterone and sleep: why feeling sedated doesn’t always mean better quality sleep
Sleep medications vs. sleep architecture: what’s changing in perimenopause and why newer options are emerging
The daytime habits that quietly impact sleep at night (caffeine, movement, late eating, alcohol — and the “be an adult, accept the consequences” approach)
