Are you struggling to fall asleep or wake up feeling refreshed? You may be suffering from poor quality sleep. Listen to my guest and holistic sleep coach Morgan Adams and discover why and what you can do about it!
Morgan helps women who struggle with getting a good night’s sleep consistently. Her goal is to guide them to feel better and live better. The key to both begins with a good night’s sleep.
She is a two-time breast cancer survivor and also a former insomniac. She advocates for a lifestyle of disease prevention and integrating holistic strategies for cancer treatment. She took a proactive, holistic and integrated approach to her cancer treatment and became her own health advocate, to do what was best for herself and her healing journey.
Morgan spent almost a decade using prescription sleeping pills despite knowing that her overall sleep quality suffered. Morgan now inspires and teaches other women how to confidently, calmly, and effectively get a good night’s sleep without the use of sleep aides.
So, If you are feeling drained, exhausted or just plain out of it, this is not an episode to sleep through!
“Women actually are diagnosed at 2 times the rate with insomnia than men. I didn’t realize that at the beginning. I am a woman in midlife And I wanted to help that kind of cohort of women. When I decided that, I really didn’t know honestly, the degree to which women were really struggling with insomnia. As I began my education, I started to understand there are really three main reasons why women struggle with insomnia more than men.”
Morgan knows what it is like to create new routines and strategies for better sleep. She knows It can be difficult but absolutely possible to improve your sleep from personal experience.
Sleep is essential for our physical and emotional well being. It helps us recover from stress, maintain good moods, and stay focused. Many people struggle to achieve a restful night’s sleep. There are many tools you can use to help, but the basics can be achieved with what you already have…one is your phone.
If you’re having trouble sleeping, there are several things you can try to improve your sleep. First, make sure you’re getting enough sleep each day. Aim for 7-9 hours per night. Second, avoid alcohol after 7pm. Alcohol fragments sleep and disrupt REM sleep.. Third, exercise regularly. Exercise boosts endorphins, the body’s natural painkillers, and reduces anxiety. .and Fourth, eat a healthy diet and don’t eat at least 3 hours before bedtime. Allow your body to rest and digest.
You can learn more about Morgan and her programs on her website
Follow her on Instagram for more tips @morganadams.wellness
Morgan starts by sharing her story; two breast cancer diagnoses, leading to her decision to get a mastectomy without implants Diagnosed first November 2018. Had successful surgery. In December 2019 she had her final lumpectomy. Summer 2021, had a mammogram without concern, but found lump in the 2nd breast. Had to decide on implants or no reconstruction. She decided no implants back in and no reconstruction. As of November 2021 she is cancer free.
She mentions the use of sleeping medication and how sleep quality declined during COVID. After finding ways to improve her own sleep, Morgan decided she wanted to be a holistic sleep coach for women. She had insomnia for many years and became dependent on Ambien. There are many issues with meds. Sedates and not actually inducing sleep. She eventually weaned off sleeping pills. Did well until pandemic. Has potential for insomnia again. Now uses Oura Ring to monitor sleep and modify habits. Wanted to help women with sleep. Now she is a holistic sleep coach. Looking at the whole picture, the whole person. Lifestyle, movement, etc. 43% of women struggle with daytime sleepiness interfering with daily activities.
Morgan shares statistics around sleep, as well as top risks of insomnia for women. She shares the overlap of sleep and cancer diagnoses. Women are 2x more likely to struggle with insomnia. Main factors- Hormones, mood disorder (anxiety /depression) and caregiver responsibilities.
Women with breast cancer -20-70% experience sleep problems from worries about diagnosis, sleep pattern disrupted, and side effects of treatment from hormone therapies.
Going into tips around how much to sleep and how to improve sleep, Morgan dives into exercise, food, and alcohol. Sleep requirements 7-9 hours. Can put pressure on you to perform to get 8 hours of sleep. Prioritize sleep. General population- 70% need 6-9 hours to increase sleep drive. Exercise, best in the morning to manage hormones. Too close to bed, high core body temps makes it hard to sleep.
Manage blood sugar. Cut out constant snacking and make your last meal 3 hours before bed.
Cut off alcohol 4-6 hours before bed. It will fragment sleep and disrupt REM sleep.
Implement one at a time.
On the topic of sleep dysregulation, Morgan touches on sleeping in on the weekends and napping. This can create a situation called social jetlag. What is recommended is to be consistent through the week. If needed, extend by one hour maximum. If noticing, having a hard time concentrating or edgy, If craving sweets or carbs – sleep hormones are out of wack.
Naps can backfire. If the sleep cycle is interrupted, it can cause sleep inertia. Nap 6-8 hours before bed time for 20-30 min. tops. Make it part of a regular routine.
Basic modifications are easily accessible and free. Use your phone to set alarms or notifications to create consistent, healthy behaviors.
Listen to this important episode to hear more.
How do you sail through life? Join me on this endeavor! I would love to grow this amazing support community!
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