The only thing I can tell you for sure about menopause and perimenopause is that everyone's journey is different. I'm post-menopausal now, through to the other side. And the worst symptoms by far for me were sleep problems, difficulty falling asleep and then staying asleep. And this was new, because all my life I'd been a great sleeper. Solid eight hours a night, sometimes more. I took it for granted, but all that changed when I hit my 40s and I was not ready for that. Not ready for the hot flashes, the brain fog, the loss of my former self. And if you're lying here tonight frustrated because sleep, that thing that used to come so naturally, now feels impossible, I want you to know that what you're experiencing isn't in your head. Your changing hormones are literally rewiring how your body manages sleep. When estrogen levels start to decline, your brain produces less melatonin, and that's the hormone that tells your body it's time to rest. At the same time, your body's temperature regulation system gets confused, leading to those night sweats that jolt you awake. And then there's progesterone. When those levels drop, your nervous system stays more alert, making it harder to fall into deep sleep. And what's particularly cruel about this is that poor sleep makes everything else worse. The brain fog gets thicker, emotions feel harder to manage, and that sense of not recognizing yourself becomes even stronger. But what I want you to understand is that you are still you. The capable, intelligent, resilient woman that you've always been is still right there, even when you can't feel her quite so clearly. And I want to say this, all the usual advice about sleep becomes even more important when you're going through menopause. The advice about sleep hygiene, about keeping your bedroom cool, having a consistent bedtime routine. These aren't just suggestions anymore, they're necessities. But most of all, you need to relax, let go of all your anxiety about sleep, all that worry about whether you'll sleep tonight, all the frustration about last night, all the fear about how you'll function tomorrow. That anxiety is keeping you awake as much as your hormones are. And that's what we're going to do tonight. We're going to help you release some of that tension, that worry, and remember something beautiful about who you are. But before we continue, please make sure you're somewhere safe to fall asleep. This episode uses hypnotherapy techniques to help you relax more deeply. So you should never be driving or, I don't know, operating any machinery while listening. I also want to take a moment to thank you. I started this podcast last year when I turned 60. And I would not have had the confidence or sense of possibility when I was younger. There's something about this stage of life that gives you more confidence and to not care so much that you might fail. It's proof that some of our best chapters are still being written. Now let's help your body remember what peace feels like. We're going to start with something simple but powerful. Your breathing. I want you to imagine breathing directly into your back. Place one hand gently on your chest and one on your lower ribs. As you breathe in slowly through your nose, feel those lower ribs expanding outward. This isn't about breathing harder or deeper. It's about breathing wider. Try it again. Notice how this automatically slows your heart rate. Feel how it begins to quiet that chatter in your mind. With each breath like this, your body is producing less cortisol, that stress hormone that's been keeping you wired. Instead, it's releasing more of those natural, calm chemicals that prepare you for deep, restorative sleep. One more breath, expanding gently and then releasing completely. Now let's help your body release any tension. We'll start at the very top and work our way down, giving each part of you permission to let go. Begin with your forehead. Allow these muscles to smooth out. Let your eyebrows relax and feel your eyelids growing heavier. Now your neck and shoulders. Those hard-working muscles that carry so much. Let them melt away from your ears. Sinking into your pillow. Feel your arms becoming heavy and loose. Your hands uncurling like flowers opening in slow motion. Your chest can soften now. Your breathing naturally deepening. Your back muscles, which have been supporting you all day, can finally rest. Let your stomach muscles go completely soft. Your hips can sink deeply into the mattress, heavy and supported. Your thighs, your knees, your calves, all growing heavier with each breath. And finally, your feet. Let them fall outward naturally, completely relaxed and free. Continue breathing now, slowly and deeply. Try to make your exhale as long as comfortably possible. There's no need to force it. Just let each out-breath be a gentle release, like a soft sigh. And keep this slow, rhythmic breathing as we continue. We're going to start a visualization now. And all you have to do is listen. Just follow my words. My words are a guide, a gentle current, a pathway leading you deeper into relaxation and peace. You may hear other sounds around you. Maybe the hum of a fan. Or a car passing by. That's perfectly okay. You might even find your mind wandering now and then. And that's okay too. Just gently return your attention to my voice. Make sure you're completely comfortable, completely calm. Trust that my words will guide you exactly where you need to go. I want you to imagine you're walking through a doorway into a place that exists in dreams. That realm we visit when we sleep. Where everything is built from fragments of places we've known. It's a room made almost entirely of glass. Glass walls that stretch from floor to ceiling. And a glass roof overhead. The air is warm and still. And the faint scent of roses floats on the still air like a memory. Somewhere in the distance, you can hear the gentle rhythmic ticking of an old clock. Marking time in a timeless place. The room is filled with mirrors. Dozens of them in all shapes and sizes. Some with ornate frames. Others simple. As you move through the space, you find yourself drawn to look into them. Curious about the dim shapes. And soft colors they reflect back. Shadows that might be memories. Gentle swirls of light that shift and change as you watch. Through the glass walls and ceiling, you can see the night sky deepening. A thin crescent moon hangs low on the horizon. And Venus glows like a tiny lantern just beside it. A single shooting star streaks silently across the sky. It's light fading into the night. You wander deeper into this place of glass and reflection. Your footsteps soft on what feels like thick carpet. And then, in one corner, set apart from the others, you notice a small mirror with a white frame decorated with faded pink flowers. It's positioned low, meant for someone much smaller. You find yourself bending down to look into it. And there, in the clear reflection, you see yourself as a girl. Her face looks back at you. So young. So open. Take a moment to really see her. What kind of a child were you? Did you create elaborate worlds in your backyard or bedroom? Did you feel that special connection to animals that made you want to pet every dog and rescue every stray cat? Send this little girl all the love in your heart. Alert she's enough. Exactly as she is. Let her know that all her dreams matter. That her kind heart is a gift. And that the way she sees magic everywhere is beautiful. You straighten up slowly, feeling the dreamlike quality of this place settling deeper into your bones. And continue wandering through this room made of glass and memory. The light is changing now. Dust is truly settling outside. Through the glass ceiling, you can see the deep purple of evening sky dotted with stars. The moonlight making pale shadows of the trees and gardens. You notice another mirror. This one is part of an elegant vanity with a small cushioned stool positioned in front of it. You move toward it and sit. And there, in its clear surface, you see yourself in your late 20s. Look at her face. So earnest. So determined. She thought she knew so much, didn't she? But you can see now how much growing she still had ahead of her. Life has already taught her some hard lessons. But look at her. She's doing her best with what she knows. Her spirit is strong. Even when she feels uncertain. She's striving, always striving, to be better. To figure it all out. She's learned some things and is wrong about others. But she still keeps trying. She believes in love. In the possibility that things will work out if she just tries hard enough. Send this woman your love too. Tell her it's okay, she doesn't have all the answers yet. That making mistakes are part of learning. The room around you is growing dimmer now and more peaceful. The ticking of that distant clock has faded to almost nothing. In the center of this glass sanctuary, bathed in the softest moonlight, you see a magnificent chair. Deep purple velvet, slightly faded with age, overstuffed and a bit too big. The kind of chair you could disappear into. You move toward it and sink down into its embrace. The velvet is soft against your skin, worn smooth by time. You can curl up in this chair, tucking your legs beneath you. There's a cashmere blanket draped over one arm. You pull it around your shoulders and bury your face in its softness. It carries a scent that's fresh and clean. Something floral or maybe citrus, you can't quite decide. But it makes you feel peaceful and cared for. On the small table beside the chair, you see a hand mirror. And you find yourself wanting to pick it up. Its handle is curved to fit perfectly in your palm. And when you turn it over, you see tiny chips of ruby embedded in the silver back. Arranged in the pattern of a crescent moon surrounded by stars. You lift it and gaze into the surface. And there you are, exactly as you are today. See everything that is good in this face. Yes, there are a few lines that weren't there before. Those lines are proof that you've lived. They're evidence of every time you've laughed until your eyes crinkled. Every tear you've shed. Every expression of love and concern that has crossed this beautiful face. Send so much love to this strong, incredible woman. This woman who is a lion when it comes to protecting the people she cares about. Who still feels things so intensely. Who can be hurt. But gets up over and over again. She is amazing. Right now, you might feel like so much is out of your control. Your body is changing in ways you didn't expect. Your emotions feel stronger and less predictable than they once were. It feels like things are happening to you, rather than being directed by you. This is all part of the process. The continual, beautiful process of becoming. Each version of yourself that you've seen tonight. The curious little girl. The determined young woman. And this woman you are now. They'll walk with you still. They're always there. The girl you were. Her eyes still look back at you every day when you look in the mirror. Despite those beautiful laugh lines. Around them. You are always a work in progress. Always becoming. Being distilled into something even more amazing. More refined. More authentically you. Let the hand mirror rest in your lap now. And pull that soft blanket closer around you. In this chair. In this place of dreams. You are completely safe. Your breathing is slowing naturally. And your heartbeat is finding its most peaceful rhythm. Sleep. Doesn't have to be something you chase. Or worry about. It's not something you have to earn. Or achieve. Sleep is simply what happens when you finally let go. When you stop trying to control everything. And trust that your body knows exactly what it needs. Right here. Right now. Wrapped in this soft blanket that smells of love and memory. You can release all that worry about whether you'll sleep tonight. And release the frustration about last night. Release the anxiety about tomorrow. The moonlight is so gentle through the glass ceiling. The air is so warm. And still. This chair holds you like the most perfect bed. Sleep is simply waiting for you to stop trying so hard. And allow it to come. Feel how your consciousness begins to transform now. Becoming fluid. Your thoughts no longer form with sharp edges. But instead dissolve into this welcoming depth. Where time loses its meaning. Each breath carries you further into this velvet darkness. Where healing happens without effort. Notice how your senses have changed. Sounds that reach you now seem to come from very far away. And they don't demand your attention. They simply exist. Somewhere outside of this comfort that surrounds you. Your breathing has found its sleep rhythm now. slightly deeper, slightly slower than your waking breath. This is your body's wisdom taking over, guiding you toward exactly what you need. You're floating at the very edge of sleep now, that beautiful threshold between wakefulness and dreams. Feel the lovely darkness settling over you, wrapping you in warmth and safety. Your body is completely loose now - your arms heavy and still, your legs relaxed and comfortable, every muscle fiber releasing its hold on tension.  Remember that sleep cannot be forced or hurried - it arrives in its own time. Feel yourself hovering on this threshold, ready to drift into perfect rest. Sleep now... sleep deeply knowing that when morning comes, you'll awaken renewed.Let consciousness become softer, dreamier, less defined. You are safe. You are loved. You are exactly where you need to be. Sleep will find you. And when it does, it will be deep and peaceful and exactly what you need.