Morgan Adams Wellness

I had such a fun conversation yesterday with Shannon Montsinger-Fake and Rhonda of the Midlife Talkshop Podcast!

Some of the questions we delved into:

😴 Awake again at 3 AM?
What if that middle-of-the-night wake-up isn’t what you think it is?
🤔 Could a drop in blood sugar be causing a cortisol spike that jolts you awake?
🤔 Why are so many women living with sleep apnea and never getting diagnosed?
🤔 Are sleep trackers helping you rest—or making you more anxious about sleep?
🤔 What simple changes can help you sleep through the night naturally?

Listen to the entire episode here:

https://podcasts.apple.com/us/podcast/midlife-talkshop/id1849499448?i=1000772393597

Your dinner time may be affecting your sleep more than your bedtime.🤯

To keep your circadian rhythm humming along nicely, here’s the plan I follow (80% of the time) and share with my clients.

Morning (within 90 min of waking): Get light in your eyes AND eat a high protein breakfast. Both are signals that set your internal clock for the day.

Midday (12-1pm): Make this your biggest and most colorful meal. Your body’s metabolism and digestion are at peak power.

Early evening (5-6pm): Your body is already shifting toward sleep mode so keep dinners on the lighter side. Heavy dinners force digestion and sleep to compete. Sleep always loses.

Overnight: Aim for a 12-13 hour eating break. This is when growth hormone peaks, cells repair, and your body recalibrates.

{Graphic credit: Dr. Deanna Minich}

A new study showed that healthier sleep was linked to lower cancer risk, especially for GI cancers.

Compared to those with poor sleep scores, participants with healthy sleep had a 36% lower risk of liver cancer and a 14% lower risk of lung cancer.

How Much Can Better Sleep Lower Cancer Risk? What A New Study Reveals This everyday nighttime habit may influence your health more than you realize.

In case you need to stock up on supplements or personal care products, the FullScript 30% off spring sale is happening through May 21!

https://us.fullscript.com/welcome/morganadams/store-start

A new study of 47,000+ perimenopausal and postmenopausal women showed that poor sleep strongly lowers quality of life and makes anxiety/depression worse, sometimes even more than hot flashes.

Inside my SleepEasy™ Method, 1:1 coaching, I blend CBT-I, circadian rhythm optimization, and mindfulness to retrain midlife brains and bodies to sleep better, without depending on meds or supplements.

Nothing makes me happier than waking up to find this message from a lovely new client who (after 2 sessions) is already more satisfied with her sleep because she’s not waking up as often in the middle of the night.

And when she wakes, she’s not spiraling and is able to get back to sleep quickly.

If you know someone with insomnia, I have 2 client openings available in April.

https://www.morganadamswellness.com/sleep-consultation

What your doctor isn’t telling you about your health (but you need to know).

Most people think of circadian rhythm and immediately think of SLEEP.

But it’s a lot more.

It’s how your body keeps time.

Your internal clock system is the conductor of your day.

It tells your brain when to sleep, your gut when to digest, and your hormones when to rise and fall.

When this clock gets off, everything gets thrown off.

That looks like:

↳ Fatigue

↳ Mood swings

↳ Brain fog

↳ Insomnia

So why isn’t your doctor talking about this?

It’s because circadian science is still new, and most of them didn’t learn it in med school.

But it’s shaping everything we know about aging, health, and disease prevention.

You can start syncing up right now.

First steps:

✔️ Get natural light by stepping outside in the morning (without sunglasses)

✔️ Eat meals at regular times

✔️ Stick to a consistent sleep/wake schedule (+/- 30 minutes)

✔️ Decrease artificial light at night by dimming lights/wearing blue blocking glasses

You do NOT need to become a “morning person” and become part of the 5am club.

But syncing your body to its natural rhythm helps you sleep better, age better, and feel better.

This has been a game changer for me personally and so many of my clients.🙌🏻

Almost 50% of midlife women are having trouble sleeping!😴

That’s why TODAY, for World Sleep Day, I’m offering my course “Midlife Sleep School” (valued at $179) FREE for anyone who wants to put their struggles with sleep to bed.

Use code “WSD” at checkout.

Link to the course is in comments.👇

One of the most common questions I get asked is about supplements.

What’s good, and what’s a waste of money?

I typically recommend supplements AFTER someone has built foundational habits like a consistent sleep/wake cycle, light/dark management, and regular exercise.

Supplements can potentially move the needle in improving sleep quality, but aren’t too helpful when you have insomnia that’s rooted in a lot of anxiety.