Dr. Valerie Cacho is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Her interests and expertise include: diagnosing and treating medical sleep disorders during perimenopause and menopause, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. Additionally, Dr. Cacho is the CEO of Sleephoria, an online educational and sleep wellness company for women. IN THIS EPISODE WE DISCUSS: Hot flashes, restless leg syndrome, waking up to pee, insomnia – does this sound familiar? How do aging and menopause affect your sleep and metabolism? The CDC 2017 sleep study that finds sleep problems significantly increase among women during perimenopause and menopause Holistic ways to help you sleep better: Yoga, therapeutic massage, acupuncture, exercise, chamomile tea! Sleep apnea is significantly underdiagnosed in women. The symptoms of sleep apnea in women and how they are different than in men. Isn’t snoring normal? How much sleep should we be getting? The main stages of sleep. Cognitive Behavioral Therapy for Insomnia (CBTI) CONNECT W/ DR VAL: Website: https://sleephoria.com/ Instagram: https://www.instagram.com/drvalsleepgal/ LinkedIn: https://www.linkedin.com/in/valeriecacho/ CONNECT W/ CANDACE + KYLE Candace Burch: YourHormoneBalance.com [email protected] Kyle McAvoy: [email protected] RESOURCES: In this free checklist Dr. Val shares a list of commons reasons why midlife women are exhausted and how you can prepare for a visit with your doctor to find the solution to your exhaustion. https://www.sleephoria.health/f/exhaustion-checklist Cognitive Behavioral Therapy for Insomnia https://www.sleepfoundation.org/insomnia/treatment/cognitive-behavioral-therapy-insomnia Sleep Duration and Quality Among Women Aged 40–59, by Menopausal Status https://www.cdc.gov/nchs/products/databriefs/db286.htm An exploratory study of salivary cortisol changes during chamomile extract therapy of moderate to severe generalized anxiety disorderhttps://scholar.google.com/scholar?hl=en&as_sdt=0%2C5&q=chamomile+anxiety+and+cortisol&oq=chamomile+anxiety+and+corti#d=gs_qabs&t=1681164221780&u=%23p%3D9uPnX9isJw8J Brain Basics: Understanding Sleep https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep Michael Walker “Why We Sleep.” https://www.youtube.com/watch?v=aXflBZXAucQ https://www.youtube.com/watch?v=Zb6hgt6Ed-Y https://www.youtube.com/watch?v=XXu6L1yyjsI Sleep problems during menopause: https://www.menopausenow.com/sleep-disorders/articles/sleep-problems-during-menopause Blogs: https://www.zrtlab.com/blog/archive/ashwagandha-ancient-medicine-for-modern-adrenals/ https://www.zrtlab.com/blog/archive/phosphatidylserine-protection-from-chronic-stress/ https://www.zrtlab.com/blog/archive/herbal-remedies-insomnia/ https://www.zrtlab.com/blog/archive/healthy-adaptogens/

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