Why Sleep is My Secret Weapon for Health, Longevity, and Menopause Wellness

I’ll say it plainly: I love my sleep. It’s not just because I wake up feeling like I could star in my own “life is beautiful” montage (although that’s a nice bonus). As I get older, I’ve come to see sleep as one of the most essential ingredients for mental clarity, mood stability, and yes—disease prevention.

For me, sleep isn’t a luxury; it’s my personal wellness non-negotiable. As a menopause and longevity expert, I know the science—good sleep is linked to lower risks of heart disease, dementia, and even certain cancers. But beyond the data, I’ve also experienced firsthand how a good night’s rest shapes how I show up for my work, my relationships, and my own joy in life.

And here’s a fun truth: my mattress plays a huge role in this. That’s why my Avocado Green Mattress is basically part of my nightly wellness experience. More on that in a moment…

Woman laying on malibu bed frame with luxury mattress

Photo courtsey of Avocado.

Why Menopause Can Mess with Your Sleep

As a gynecologist, I hear this almost daily: “I can’t sleep, and I don’t know why.” Many of my patients—especially those in perimenopause and menopause—struggle with insomnia, night waking, or early morning awakenings that leave them dragging all day.

One of the biggest culprits? Decreased estrogen.

Estrogen, along with progesterone, helps regulate sleep patterns. When these hormones drop during the menopause transition, they not only affect the brain’s sleep centers but also influence body temperature regulation and mood—all of which can wreak havoc on your ability to get restorative rest.

The result? You may find yourself tossing and turning, feeling too warm, waking up multiple times, or lying in bed with your mind racing at 2 a.m. Over time, poor sleep doesn’t just make you tired—it can chip away at your concentration, energy, mood, and quality of life.

Why Sleep Matters More Than You Think

Let’s talk benefits. Quality sleep doesn’t just make you feel better. It literally helps your body heal, refresh, and protect itself.

Stress reduction – Sleep helps regulate cortisol, the “stress hormone,” so you’re less likely to feel wired and anxious during the day.
Brain health – While you snooze, your brain is busy clearing out toxins, consolidating memories, and preparing for another day of mental activity.
Immune support – Well-rested people have stronger immune systems, which means fewer sick days and better resilience.
Longevity boost – Chronic sleep deprivation has been linked to a shorter lifespan. Enough said.

Sleep is essentially your body’s overnight repair shop. Mental, emotional, and physical tune-ups all happen while you’re in dreamland.

My Sleep Routine & Why the Avocado Green Mattress is a Star Player

Now, I’m a firm believer that great sleep starts with the right environment. And for me, that begins with what I’m actually sleeping on.

If you haven’t tried the Avocado Green Mattress, let me tell you—it’s a game-changer. Not only is it incredibly comfortable, but it’s also made from organic wool and latex, which means:

Naturally cool and breathable – No more waking up overheated; the materials allow airflow and wick away moisture.
Non-toxic & organic – No harmful chemicals to disrupt your hormones or trigger sensitivities.
Supportive yet plush – It’s that “just right” balance that makes your spine happy and your muscles relaxed.

As someone who talks all day about optimizing health, I can say with full confidence that investing in a mattress like this isn’t indulgent. It’s preventative health care.

4 Lifestyle Tips for Better Sleep in Menopause

Of course, a great mattress is just one piece of the puzzle. If you’re navigating perimenopause or menopause, here are some practical, science-backed tips to help you reclaim your rest:

1. Practice Good Sleep Hygiene

Think of sleep hygiene as the nightly ritual that trains your brain and body to expect rest.

Keep a consistent sleep schedule – Yes, even on weekends.
Dim the lights & avoid screens an hour before bed – Blue light from devices messes with melatonin production.
Cool, dark, quiet bedroom – Your body sleeps best at around 65–67°F.
Upgrade your bedding – The Avocado Green Mattress checks every box for comfort, breathability, and support.

Photo courtsey of Avocado.

2. Make Smart Dietary Choices

What you eat (and drink) has a big impact on how you sleep.

Limit caffeine after noon – Even if you can “fall asleep” after coffee, it can still disrupt deep sleep cycles.
Cut back on alcohol – It might make you sleepy initially, but it fragments sleep later in the night.
Watch out for spicy or processed foods in the evening – These can trigger heartburn or digestive issues that keep you awake.
Focus on sleep-friendly snacks – Foods rich in magnesium (like almonds) or tryptophan (like turkey or pumpkin seeds) can help promote relaxation.

3. Move Your Body—But Not Too Late

Exercise is one of the best natural sleep aids, but timing matters.

Aim for morning or afternoon workouts – Evening sessions can be too stimulating for some people.
Include strength training & aerobic activity – Both are linked to improved sleep quality.
Incorporate gentle stretching or yoga before bed – Helps relax muscles and calm your mind.

4. Manage Stress Before Bedtime

Racing thoughts are the enemy of restful sleep. Try:

Meditation – Even 5–10 minutes can help quiet your mind.
Deep breathing exercises – Slow inhales and exhales signal your body to relax.
Progressive muscle relaxation – Tense and release muscle groups from head to toe.
Journaling – Get your thoughts out on paper so they don’t keep looping in your head.

A Final Word of Encouragement

If you’ve been struggling with sleep during perimenopause or menopause, know this: you’re not alone, and it’s not something you just have to “push through.” The right combination of hormone balance, lifestyle changes, and a supportive sleep environment can be transformative.

Investing in your rest—whether it’s committing to better sleep hygiene, tweaking your diet, adding stress management practices, or upgrading your mattress—is one of the most powerful gifts you can give yourself for your current well-being and your future health.

And if you want to dive deeper into sleep and the menopause transition, I cover it in detail in my upcoming book, Generation M, where I share science, strategies, and stories to help women thrive in midlife and beyond.

Sweet dreams, and here’s to waking up feeling like the best version of yourself.