Sleep Science Unlocked: How to Master Your Rest

Menopause Mastery

As we get older, it’s not just our schedules that keep us up at night—our bodies have a way of making sleep harder to come by, especially during menopause. Today, I’m talking with Dr. Dan Gartenberg, better known as Dr. Snooze and the Founder of SleepSpace, about all things sleep. He’s got some fascinating perspectives on why sleep becomes such a challenge as we age and, more importantly, what we can do about it. From at-home sleep tests to practical tips like cooling your body down and creating the perfect sleep environment, we’re covering it all.

Dr. Snooze doesn’t just talk theory— he’s been fully immersed in sleep research and has found some surprisingly simple solutions that can make a huge difference. We’re chatting about how sleep apnea shows up differently in women, the real impact of sleep medications, and why hormone changes can leave us tossing and turning. If you’ve been having trouble getting a good night’s sleep, this episode is full of tips and tricks to help you feel refreshed and more like your old self again.

Oh, and before you go, if you’ve been feeling a little “off” lately, your hormones might be trying to tell you something. I’ve got a FREE Quiz you can take to find out what’s really going on and get a personalized report—just head over to https://bit.ly/3wNJOec. And if you’re navigating menopause and looking for real, practical tips, don’t forget to grab my FREE E-book, Mastering the Pause, at guide.hormoneshelp.com—it’s full of natural strategies to help you feel more balanced.

Key Takeaways:

[03:23] PhD in applied psychology, fatigue prevention research.

[07:59] Women may be underdiagnosed with upper airway resistance.

[12:15] Many patients report restless sleep and arousal.

[15:02] Hormonal and anatomical factors affecting women's sleep.

[18:59] Technology harms sleep, but optimization methods exist.

[23:04] Menopausal sleep issues: hormonal imbalance, possible treatments.

[24:17] Women, menopause, sleep problems, hormone regulation, ebook.

[28:21] Core and limb temperature difference aids sleep.

[33:13] Using Westper patches and Oximeter for sleep apnea.

[35:00] Consider using this device for sleep improvement.

[38:37] Alcohol and Ambien disrupt sleep; consult a doctor.

Memorable Quotes:

"There's probably a huge underdiagnosed population of women that are in perfectly good shape, but because of the anatomy of their airway, and it's like a smaller physique, oftentimes they have these dips of around 2%, which is technically not a hypopnea, but it's upper airway resistance. And so possible symptoms include snoring, being overweight is a factor." — Dr. Dan Gartenberg

"You're basically getting this misaligned zeitgeber, which is the nerdy sleep scientist's way of saying your environmental cues are messing with your biological cues, and that's why you're not sleeping well. So that's the picture of how technology has hurt us. But I know I'm 100% confident, and I have some data to show that we can use sound, light, and temperature to optimize every human sleep every single night." — Dr. Dan Gartenberg

Links Mentioned:

FREE Hormone Quiz: https://bit.ly/3wNJOec

FREE E-book “Mastering the Pause: The Guide to Menopause Mastery”: https://guide.hormoneshelp.com/

Connect with Dr. Dan Gartenberg:

Website: https://sleepspace.com/

Instagram: https://www.instagram.com/doctor.snooze/

Connect with Betty Murray:

Living Well Dallas Website: https://www.livingwelldallas.com/

Hormone Reset Website: https://hormonereset.net/

Betty Murray Website: https://www.bettymurray.com/

Facebook: https://www.facebook.com/BettyAMurrayCN/

Instagram: https://www.instagram.com/bettymurray_phd/

Produced by Evolved Podcasting: www.evolvedpodcasting.com