EP 19 Sleep Tips with Krista Cumming

Hey there and welcome back to The Emotional Eating Therapist show. I’m glad you’re here. 

This episode features my second sleep expert guest.  You might be wondering why I brought on two gals who do similar work. Well, that’s a good question. 1. We learn differently from different people. You may resonate with one person more than another and therefore learn more, even if the two people said the exact same thing. 2. I believe in tearing down the competition between women struggle. You’ll hear more about this in my episode with my friend and colleague Vanessa which will air in Dec. Because we all have value to share and all have different personalities, there is no competition. Like I said before, you may hear many people say the same thing but it will resonate more when one person says it. 3. Repetition is great for learning. And when we hear multiple experts say something we are more likely to follow it.

Let me introduce my guest for this episode. Krista Cumming is a Sleep Expert and Registered Nutritional Therapist who helps midlife women learn how to balance their hormones so they can fall asleep and stay asleep without medication and wake up energized and refreshed.

A 30-year wellness industry veteran, Krista believes that sleep is the most important pillar of health. Krista has helped thousands of women receive the support they need and deserve through online summits and her signature program, The Sleep Better Tonight Method. She has been featured as a sleep expert on podcasts such as Midlife Matters, Thriving Thyroid and Messy Middle Road Trip. She lives in Toronto with her husband and rescue dog, Cody.

I hope you gain some insight into your sleep patterns and what you can do about it. 

If you have questions you'd like to have answered in future episodes, please email me at
Sabrina@healthilyeverafterllc.com


Mentioned on the Show

Krista on IG @ mymidlifementor

FB group Just Want To Sleep Community

Discover The Five Easy Steps To  Fall Asleep At Night And Avoid The Dreaded 2-3 am Wakeup

...without relying on meds

Healthily Ever After info

Healthily Ever After Application

Am I an Emotional Eater Quiz

Transcript

Sabrina Rogers  0:00  
Hey there, and welcome back to the emotional eating therapist Show. I'm glad you're here. This episode features my second sleep expert guest. And you might be wondering why I brought on two gals who do very similar work? Well, that's a good question. One, we learned differently from different people, you may resonate with one person more than another, and therefore learn more, even if the two people said the exact same thing. And two, I believe in tearing down the competition between women struggle. You'll hear more about this in my episode with my friend and colleague, Vanessa, which will air in December, because we all have value to share and all have different personalities. There is no competition between us ladies. Like I said before, you may hear many people say the same thing, but it will resonate more when one person says it. And three, repetition is great for learning. And when we hear multiple experts say something, we're more likely to follow it. So let me introduce you to my guest for this episode. Krista Cumming is a sleep expert and registered nutritional therapist who helps midlife women learn how to balance their hormones so that they can fall asleep and stay asleep without medication and wake up energized and refreshed. A 30 year wellness industry veteran, Krista believes that sleep is the most important pillar of health. Krista has helped 1000s of women receive the support they need and deserve through online summits and her signature program. The sleep better tonight method. She has been featured as a sleep expert on podcasts such as midlife matters, thriving thyroid, and messy middle road trip. She lives in Toronto with her husband and rescue dog Cody. I hope you gained some insight into your sleep patterns and what you can do about it. Welcome Krista. I'm so pleased that you decided to join me on the podcast today. Do you want to say hello to the listeners and maybe a little bit about who you are and what you do? 

Krista
Sure. Well, thank you very much Sabrina for having me on today. I'm really excited to have this conversation with you. So my name is Krista and I help women specifically more perimenopausal and menopausal women get back to sleep, I help them with their hormones, so their bodies are able to fall asleep and stay asleep, which is about the most importance. So they can wake up and feel energized the next day and you know, kind of live the life that they desire to live. So those are the ladies that I'd like to help.

Sabrina
 Wonderful. And I know, I've kind of decided to do this, these special episodes because I've heard from a lot of clients and a lot of listeners that were having issues with sleep. And that negatively impacts my ability to eat or eat mindfully or consciously. So I was like, oh, bring on some sleep experts will sleep it translates into every aspect of your life. And there's certainly as a huge correlation about how you sleep and how the next day the hormones that are present in your body. You know, whether you have an increased appetite, decreased appetite, it's all related. So sleep translates into every aspect of our life. Before we dive into all the fun sleep stuff, I always start guest podcasts with, just share a little bit about what your experience with emotional eating is, or your experience with body image. 

Krista
It's probably been a long journey. My mom was definitely an emotional eater. And as a daughter, and you know, watching her grow up, you know, as I grew up, I kind of saw it. And I know she did struggle pretty much most of her life with that it still probably does a little bit today, too. So some of the patterns I did certainly learn. I think as I've gotten a little bit older, I'm not gonna say it's disappeared, I'm a bit more aware of it. I'm conscious of it. And I think that's kind of how how it's, it's able to present itself now I kind of appreciate my body and respect my body as far as being strong and not certainly the outward appearance of it. So I think it's just changing my mindset a little bit about it. And and I think that makes you know, that's probably how it's evolved over the years.

Sabrina
 Amazing how much our mindset on on any topic, anything can affect everything within that topic. Right? Right. Exactly. So yeah, it's, it's, it's just kind of reframing it a little bit too. So I was talking with a client last week this week, I can't remember when it was. But she brought up a very good question, and we've kind of worked through it. But she noticed that when she's sleepy when she has gotten, you know, less than the recommended seven to eight hours of sleep, she really craves that caffeine and sugar first thing in the morning, whereas when she gets more restful sleep, or maybe her eight hours, which is like her sweet spot, then she doesn't really crave it as much. Do you notice a connection between either the amount and quality of our sleep and then our eating habits throughout the day?

Krista
Yes, yes. And I've noticed this even in myself and I know I know enough right?

So, there's two hormones that really will affect us. And they're called leptin and ghrelin. So when we have a good night's sleep, and we wake up well rested, and you can usually feel it the next day, right? You know, when you have sleep, well, you don't need a fancy tracker, or anything like that, I always tell people, how do you feel because at the end of the day, that's, I think, the best judge. So when you have a good night's sleep, and restorative sleep, and you feel good, your leptin hormone is released in leptin, allows your body to feel satisfied, and to not have those cravings. And so leptin is is more pronounced in your body versus if you have a broken sleep, you kind of wake up feeling, you know, not very good and not well rested, you're dragging first thing, ghrelin will be released. And I used to, I kind of like to tell people grow in like the Gremlin, right? It's that so you can kind of remember it. And that was most definitely increase your appetite, it'll increase your cravings. And you'll tend to eat a lot more so and generally your body because your body's kind of has this less energy, it's looking for those sugary, quick fix foods because it's dragging, right? So it knows. So that's why you will have those cravings for sugar and everything else. So those are two hormones. So a good night's sleep will affect your eating the next day. And also you think to like, if you want to exercise if you know, if you're not feeling well rested. Even if you have the best plans the night before to workout or exercise, you're not gonna want to do that as well, too. So get it will show up in different ways. So yes, there's a relationship with that.

Sabrina Rogers  6:35  
And I know most of the listeners are, you know, 30 plus.

Why does it seem that as we age sleep becomes more of an issue?

Krista  6:48  
Right? Well, there's a bunch of different reasons. So I would say you might have kids at home, whether they're depending on their age, even if it's teenagers, that might be an effect. Also, as we get a little bit older, we might be caring for aging parents, that might be a bit of an issue too.

We have work responsibilities, relationships might be changing as well to what struggles with that too. And just overall life in general, it's more stressful. And I think we take on these extra stresses, stresses. And we kind of get to a point at some point in our life where it's starting to affect our sleep it if you have a lot of these stresses, we're Go go go in our in most of our lives, so but the time we actually get to bed is generally the first time we're quiet, we're alone, and we're not distracted. And that's when you know, if you haven't dealt with all these things that have come up during the day, they will most certainly, you know, keep you awake, or you will struggle falling asleep. So trying to find ways in your day just to kind of, you know, calm down for 15 minutes, take, take a break, take deep breaths, do something that you love to do. Process some of those emotions, you know, if you had an email that come in that bothered you, all those things, just trying to find ways in your day to deal with some of that, because if you don't, it's going to come up at nighttime, our bodies are too smart for them, even though we try to, it'll come up at night. So that's why as we get a little bit older, sometimes even some people might be taking medications, if they've got issues as well. And some of those medications might have side effects that will affect your sleep as well too. So hormones for women's especially, when you go through perimenopause, and menopause, some of those sleep promoting hormones, estrogen and progesterone start to decline, which in itself help you asleep. So you've got that on top of it, too. So there's a bunch of different reasons. It's almost like a perfect storm. And that's why you might notice changes. And I'm sure most of us know what it's like to not get good sleep, because I think we've all been there at some point or another. What can we do, knowing that there's all of these factors that go into it. But what are some things that we can do to maybe increase our ability to fall asleep and stay asleep? That's a huge question. I'll give you some easy tips, things that we can do that are free, that are simple, almost too simple that some people I would say overlook them. First thing you can do when you wake up in the morning is get morning light. So what I mean by that is open your blinds, as soon as you wake up. If you can, depending on the weather, get outside, if you have a coffee tea or a warm drink, whatever it is, if you can do that sitting outside, look at the horizon or the sun, just because this is going to start to reset your circadian rhythm that your body's gonna know. Okay, it's day time, it's time to get stuff done. Our cortisol hormone will be released. And when that happens and we do that consistently, our body will kind of get back on track a little bit more, it'll know it's daytime. Alright, so it's ideal to do that within about 30 minutes just getting outside. I also recommend if you can go for morning walk. You don't want to wear sunglasses or a hat. You want them

To hit your odds. So again, simple free, just be consistent with that. So that's the beginning of your day. At the end of the day, I would say a big issue for a lot of people is looking at our electronics. And you know, I'm guilty of this too. And I have a time where I have to say, I'm done, I know when my bed time is, and I work back. So I kind of reverse engineer, I go to bed, typically about 10, at least at the latest. And so I want to be you know, I want to be putting my computer away my phone, although although gadgets, by nine o'clock, so I don't have the blue light stimulating my eyes, which will decrease my melatonin, because when, when you're looking at all those gadgets, your melatonin will be decreased. And it'll take much longer to be able to fall asleep, because your body still thinks it's daytime, it's still seeing that light in your eyes. And it needs that transition time. So you know, those are the two things to add a book and your day, that would be kind of wise to start to sleep better. And you mentioned circadian rhythms for those of us that maybe don't know what they are, what it is or a lot about it. Would you dive into a little bit more what it is and why it's important for sleep. Right? So circadian rhythm is your body's biological 24 hour clock. Everybody has it all mammals, all living creatures. And it's just dictated by light cues. So again, it's that it's that light that morning sun and the evening, it's the moon. So you know, they kind of go together that way too. And for millions of centuries, we've all lived within our circadian rhythm. That's, you know, our ancestors back in the caveman days, everybody kind of lived with our circadian rhythm. But it hasn't really been until recent times where we've kind of fallen away from that. And first of all, that might have been with the invention of the light bulb. And now the last decade or so with all our devices, overhead fluorescent lights, we go shopping at Costco, or Walmart, wherever, and they have those artificial lights above us. And again, this is stimulating. So getting back to how nature intended us to sleep. And also this, our circadian rhythm dictates when we eat are eating patterns. When we have bowel movements, when we have our menstruation, like all of it is related to the circadian rhythm. So it's really just trying to get back in sync with that, because when we're in sync with our circadian rhythm, sleep will come easier. Again, you know, going to bed the same time waking up at the same time, your body craves a routine it likes, it likes to know what to expect. So if you're going to bed or waking up at random times, it gets confused. And then it doesn't know Okay, is it bedtime? Now? Is it nighttime, like, I don't know what to do. And this is when sleep problems might start to arise just because your body gets confused. And if you think about even we had little kids, right? We had that routine with them. And they a series of steps that they did before that. So it's it's kind of the same thing. So yeah, just trying to get back to sync. And it's really being more intuitive with it rather than, like, Okay, I need to go to bed at a certain time I need to get up at this certain time. It's really learning what your body works best with. Yeah, and it sounds like your body works best going to bed at 10 o'clock. Yeah. And so you've kind of created your routine, bedtime routine and morning routine kind of around that time, right? It's just finding out what works best for you, and just being consistent with it as well. So if we're having trouble falling asleep, what does that mean? Generally, if you're having difficulty falling asleep, there's a few things going on, it could first of all be again, you've just been kind of go go go all day long. Maybe you're folding laundry at 10pm you're trying to do all the things when your kids have gone to sleep, you're trying to pack too much into your day, and you have not allowed your body to transition to sleep, we can't just kind of go and then you know, get into bed. And you know, expect that we're just gonna hit the you know, and we're gonna follow stick our body needs to transition. So a lot of the time it's just you have not allowed your body to transition again, your mind is kind of an overdrive, you kind of have that monkey mind, where you're ruminating about, you know, things you didn't do and what you have to do tomorrow, and everything else. So I would say making sure you have a strong bedtime routine again, just to teach your body a series of steps that work for you. That will let your body know that sleep is coming. Right again, what we did for our kids are kids knew what to expect. And I think as women we need to kind of get back to that a little bit more. Also prioritizing your sleep, like it has to be a priority like anything, right? Like if, if if it's not a priority, and you know everything else, the other Netflix show, you know, one leads into another and then it's 11 o'clock and you're like oh my gosh, it's it's bad time again, it has to be a priority if you want decent sleep. So those are the big reasons I find why women are struggling with falling asleep. It's probably just having high cortisol, your cortisol is elevated into the evening. When you have high cortisol, this will block your melatonin which will make sleep more chill

Sabrina Rogers  15:00  
So what I hear you saying is that there's no off switch. And we have to kind of transition into this and having some sort of routine ritual, some sort of, you know, bedtime routine like we did with kids, or when we were a kid is really helpful to like signal to your brain. Alright, Brian, it's time to slow down, it's time to get ready for bed signals to your body. All right, this is when we're relaxing.

Krista  15:26  
Absolutely, yes. Again, your body craves that routine and wants to know what to expect. So those are the big reasons I see with falling asleep. Would you mind sharing what your bedtime routine looks like? Sure. So as I've mentioned before, I typically tried to be in bed at 10, like under the covers, like going to sleep because I'm tired of that point, too. I generally wake up fairly early. So I'm, I'm ready to go to sleep. At that point, I put my phone my computer away my home office, I have a bath every night. I'm a bath person, I use Epsom salts, because again, that magnesium is calming to her body, it calms our muscles down as well, too. It's soothing. And I add a little bit of lavender in my bath as well to add some essential oils that I diffuse and add to my bath. I myself personally take magnesium by glycinate, which is a supplement that I use. And I find that again, is calming for the body. It's not it's not a sedative by any means. Again, it just calms your your body down a little bit to prepare for sleep. And I turn off my overhead lights, I don't have those big lights on, I might have a bedside table light on and that's it. And I try to I'm 100% consistent with this, I have a bit of a five minute gratitude journals. And I bet I get like I said, I'm pretty good with doing that. I'm trying to get in the habit of making that a little bit more of a priority. Just because I kind of find that's a nice habit to get into when you reflect on the end of the day. So that would be again, you know, wash my face got to do the things. It's nothing fancy, it doesn't take that long. But again, that's what works for me. But it's everyone's going to have a different routine and that is perfectly fine. Whatever works for you. Holding on to that idea of it doesn't have to be perfect. We can create this routine. And if we skip a step or we messed up around it, that's okay. It's it's more of the Okay, this is the flow that signaling to the brain in the body that it's time to slow down time for sleep. transition. Yep. Yeah, really. That's it? Yep. So just yet, kind of figure out what you enjoy what brings you joy, and what calms you down. And go with that, because most of most women probably know,

just, it's just a matter of kind of, you know, come up with maybe four or five things that you do every night. Again, they don't have to take long. So we've talked a little bit about the circadian rhythms and getting up at the same time going to bed at the same time. We've talked about bedtime routines. What if I consistently wake up in the middle of the night? Yes. What does that mean? Is there anything that I can look into maybe further on what I can do? Yeah, that's, that's a big issue, I would say for a lot of women. And sometimes when I'm working with someone, I might ask what time it is, if they know, just because that gives me a little bit of a clue to because if it's random times, or sometimes the thing I hear often is that 123 am, that is a common time. So there's a few reasons again, why you might be waking up first of all, there might be a big stress going on in your life and you again, you're just you're thinking about it as well, too. One thing I see a lot is blood sugar issues, that's kind of a big thing for a lot of women. So if we're struggling with their blood sugar all day long, you know, the ups and downs, this is going to continue into the evening, like I you know, it doesn't just end because it's you know, 10 at 10pm or 3am, right, so that blood sugar needs to be stabilized as best as possible during the day because this will wake you up. So when our blood sugar dips in the middle of night, our last meal has been I don't say six, seven, it's been quite a while since our last meal, our blood sugar will drop. When this happens, our body is like oh no, we're in a little bit of danger here. This is not good, and your body's infinite wisdom will wake you up. So it'll secrete a little bit of cortisol, a little bit of adrenaline just to protect you because it wants to keep you alive. But this cortisol and adrenaline adrenaline is stimulating, which will wake you up. And that generally takes about 90 minutes again to kind of calm down again to kind of get dropped that cortisol so I hear a lot of women say sometimes it's a hard time getting back to sleep so it'll be that 9090 minutes. So that's a big one of why you're waking up. Also sometimes liver issues might be might be present, just because our liver is processing the day before really like if we have a lot of toxins in our body for eating a lot of processed packaged foods, alcohol, sugar, all the things. Typically this is when our liver is most active. So if it's having a hard time processing day before, again, this is stimulating a muscle

wake you up so working on liver health supporting your body as best as possible working on blood sugar which I'm sure you probably help your ladies you know like you know all that kind of is related as well too so those are the probably the two big ones that I would see that are common in women for why they're waking up even if we don't typically have like a chronic illness like diabetes or typically have issues with our blood sugar it could be that it's still having that big shift in the middle of the night right yep and also another thing I just mentioned too is that your bedroom temperature too you want again our bedroom to be cool think like a cave so if you're if you're too warm you're wearing you know bed clothes the night down that's too hot. You have a husband or a pet and it's just all that stuff and it's you know when when you're hot it's you won't sleep as well so sometimes that's kind of you feel fine when you go to sleep but if you're overheating then you might want to kind of examine that as well to whether have a fan of window open you know because that'll wake you up so I left like now that we're transitioning into fall and how I can have the windows open at night and it yeah it does it creates the perfect temperature for me Yeah, it's nice Yeah, I like having it opened and there's nothing better than kind of feeling that cool breeze right a little bit while you're sleeping as well too. It makes for a better it makes for a better sleep

Sabrina Rogers  21:23  
so I'm a big proponent of there's there's no food that's off limits we can we can enjoy all foods but I also know that certain foods can have an effect on blood sugar and sleep are there certain foods that you would recommend eating to improve sleep or help with sleep again it will if we're going to try to stabilize our blood sugars you want to make sure you've got that protein in your in your diet as well to kind of get your meals and snacks a little bit of fat I would just eating a whole foods diet you know again it's it's basic but just getting that whole foods you want to be aware of the sugar again alcohol will will wake you up as well too. You might think it helps you fall asleep but your sleep will be more fragmented you won't sleep as well it won't be as restorative so avoiding alcohol in the evening certainly will support your sleep and if you do feel like blood sugar might be an issue what I'm saying you're like Matt could be get even having a small snack before bed again small you don't need it it doesn't need to be a meal just maybe some stash shells almonds hard boiled egg like something small that will help to stabilize your blood sugar but this might allow your body to be able to sleep through the night and if you notice that then that might be a bit of a sign that okay you know what maybe maybe it is my blood sugar and I should be you know continue to kind of support that during the day a little bit more. What would you suggest because I know I have one friend in particular who has seen several specialists and still kind of struggling from from your side as more of this holistic sleep expert side what would you say? What would you say is like is a good next step what would you ask her if she's you know looked into right i think if you've covered the sleep hygiene kind of the basics if you feel like you've done all of that then there might be something it might be worth warranting like maybe digging a little bit deeper because there's things that we didn't talk about your gut health will affect your sleep as well to you know your your liver again we touched on that a little bit to adrenal health all that is related to sleep and sometimes it does require maybe digging a little bit deeper and again it doesn't have to be overwhelming but I always would suggest making sure you start with a sleep hygiene because for some people that's all it takes. But again you might have to kind of go to the next step but again this should not should be overwhelming and that might be kind of what you need to maybe do a little bit of testing just kind of get a bit of a timeline because sometimes somebody else you don't even realize your blind spots you know i know some women that have a clock next to the bed and they they look at the clock all night and they're not sleeping and sometimes they'll just say well remove the clock and then they sleep in a bed or like sometimes it can be something that's simple right because again that's stressful when you're seeing oh my gosh I'm gonna be up in three hours and you know, just by turning the clock away or getting it out of your bedroom. That can be you know, that can be kind of it can be that simple. Really I actually did that I think I was like more forced to do that because my my alarm clock one the light went out so I couldn't see what time it was anyway and then I would just get frustrated because I look at it and I couldn't see what time it was so I just got rid of it.

And I would say I do I sleep so much better because even if I wake up in the middle of the night,

I've got to look over across across the bed at Brian's alarm clock and he's got it all wonky, so I can't see it or have to get up and go to the bathroom and look at the clock or I have to look at my phone. Whereas now I just like oh I wake up Oh, it's still dark. Okay, going back. Yes. Yeah, yeah. And it's it's that

Krista  25:00  
And that's the beauty of it right like if we again back in our kind of ancestors or caveman days you do sweat and went went to sleep when it was dark and you'd wake up when the light came up and there was no sense of time and I know like you know modern world we can all have that but even replace it maybe with a good old fashioned alarm clock if you want to get your phone out of the room again so you know if she's done the sleep hygiene and again maybe you know maybe a little bit stuck deeper or having somebody with a different set of eyes to look at things yeah, and it sounds like maybe having having those hormones looked at I know there was a point where I kept waking up and so I actually started testing my blood sugars at that point to see yeah if if it was blood sugars making it It wasn't but it was it was worth checking because sometimes it might be

well that's it's sometimes possible lunation right just kind of okay, go for the big things the big needle needle movers and then go from there but usually there's a reason why but we're designed to sleep our entire life and so if if there is something going on there's usually a reason why again, sleep is a symptom it's not really the cause right there's something else kind of going on it's just kind of digging a little bit deeper

Sabrina Rogers  26:13  
want to just want to reiterate what you said is like we are meant to sleep like we've been sleeping since the dawn of time.

It's not meant to be this complicated thing and if if you're having issues with it there's something going on

Krista  26:29  
right right right and it's just a matter of kind of you know doing a little detective work and figuring it out but yeah, we're you know, our entire lifespan were designed to sleep even when we're you know 7080 Plus we're still should be sleeping so you don't want to kind of have that myth that we don't need to sleep we certainly do. No, it's just so restored up to your body rights to renew itself for the next day and to clean all Oregon's internal housekeeping that's when it all happens when we're sleeping at night.

Sabrina Rogers  26:57  
Is there like a gold standard of how much sleep we should get? Yeah, well I mean they I don't know who they are right those those famous laypeople I think it's recommended seven to nine hours again I like to say how you feel the next day you know people that think they can get by in five or six hours I would kind of I would say they're fooling themselves because they probably don't realize how sleep deprived they are or how good they could feel if they actually got that 789 hours sleep so that that's I would you know for most women I would say you know you should be kind of getting the least seven hours sleep and to do you know to drive all the benefits that's good sleep is going to give you

and I know you don't typically work with men, but I'm gonna do something really funny here and I'm gonna call my husband out on it because I know he listens to the show.

I consistently hear from him and I do other people that I don't feel any different if I get eight hours of sleep versus my five to six and I call baloney on it.

Krista  28:03  
And I think it's more about well yeah one night of eight hours of sleep is not going to fix a lifetime of five to six hours what would you say? I would say yeah, he would be feeling much better he also think like five hours sleep that's three hours different it's like you're flying to a different time zone every night right? Like if you know how you feel when you travel you know in a different time zone you feel awful right? When you kind of lose that so if you're doing that consistently night after night after night, you know within a week you've lost you know 20 some hours of sleep that your body's missing out on so i would i would kind of question him on that and in think that he probably doesn't realize how wonderful he could feel if he got that extra hour that extra sleep and it would translate again into so many benefits for his body

clear thinking like everything else right? So

Sabrina Rogers  29:00  
the what you're saying is Brian, you need to be more consistent. Yes, I would say be more consistent and don't shortchange yourself I think human beings are the only you know mammals that deprive themselves asleep right animals don't do that any other creatures don't we kind of willingly shortchange yourself with sleep. And you know, to thinking that you'll get more done or you'll it's not kind of it's kind of foolish to think that you actually will be way more efficient and feel better if you kind of give your body that sleep. I mean, I can tell the difference when i when i i try to think I can get away with it. You can't, right? You're just it's just not a good day.

And I know sleep is like your favorite aspect of health.

Is there anything that we didn't touch on or that we maybe want to spend a little bit more time on?

Krista  29:52  
I would say if you've struggled with sleep, and know that this can change setting you know, I talked to some women and they've been struggling for such a long

Long time and yeah it's it's sad because I know it can change so if you're feeling stuck don't don't give up hope yes there gonna be times in your life where sleep might be more a bit more challenging and that's that's gonna affect us all but it should not turn into something chronic or long term because again it affects our health it affects how we show up in our day to day life and all those things that we want to do for dragon all day long you know it's it's gonna affect your mood your energy levels your brain fog like it just it's so it's such an important aspect so that I think I'd like to share with women that do not give up and know that this can change. And you know if you've been if you've been struggling for a while, don't just stay stuck really

Sabrina Rogers  30:47  
where we wrap up, how can people find you if they want to know more about what you do or just you know, hang out in your Facebook community?

Krista  30:57  
Sure, sure. So I do have a Facebook community geared for women it's called I just want to sleep community so that's free you just have to kind of you know request to join I will let you in and there I do you know Facebook Lives regularly. I have probably a lot more content there kind of for those women as well too. And I'm also an Instagram my Instagram handle is my midlife mentor. And my email address is Krista the K kr is ta at my midlife mentor.com

Sabrina Rogers  31:30  
wonderful and I will make sure to put all those in in the show notes that people don't have to like jot them down if they're driving or walking or thanks for coming on Krista, it's been a fun.

I hope that listeners get a little bit of a nugget out of this. I'm sure they will and I think it's wonderful what you're doing. I think it's a great forum and congratulations for for doing this. I think a lot of women will be will be pleased and help helped with you.

Transcribed by https://otter.ai