In this episode, Tina chats with Valerie Cacho, MD about sleep health for women in perimenopause. As an integrative sleep medicine physician and women’s sleep expert, Dr. Cacho discusses the reasons behind sleep issues and explains the role hormones play in women’s sleep patterns. She also provides actionable nutrition advice to improve sleep as well as supplements to consider.

Dr. Valerie Cacho talks about:

  • Why sleep issues are more common in perimenopause
  • How hormones play a role in sleep patterns
  • How to deal with hot flashes and night sweats
  • Symptoms of undiagnosed sleep apnea
  • Why waking up between 1-3 AM is so common
  • Reasons for waking to urinate at night
  • Specific nutrition recommendations for better sleep
  • Supplements to consider for better sleep
  • How your mindset and identity impact sleep

Connect with Tina Haupert:
Facebook: Carrots ‘N’ Cake 
Instagram: carrotsncake 
YouTube: Tina Haupert 
Pinterest: Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching   


About Tina Haupert: 

Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). 

Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.


Connect with Dr. Valerie Cacho:
Instagram –  
Free Checklist of questions to ask your doctor if you are chronically exhausted – 
Free sleephoria membership – 

About Dr. Valerie Cacho:

Valerie Cacho, MD, is an integrative sleep medicine physician and women’s sleep expert. Her interests and expertise include diagnosing and treating medical sleep disorders, mind-body approaches to insomnia, self-compassion and mindfulness, clinical hypnotherapy, and promoting sleep health and whole living. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a sleep health resource for women founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.


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