Jackie's Take: What's on My Mind in Women's Wellness ✍️ 🤔 

_{Sleep Like a Grown Woman: Expert Tools for Real Rest}

Let’s talk about sleep. Not just the “I stayed up too late scrolling” kind—but the deep, elusive, middle-of-the-night-wake-up-and-can’t-go-back kind that hits hard during perimenopause. This week, I wanted to bring you an expert in an area I know so many of my patients struggle with—not just in midlife, but across the arc of womanhood. Hormonal changes start affecting sleep earlier than most people expect, sometimes as early as the mid-30s. And in the overlap between raising kids and managing the shifting tides of perimenopause, it can feel impossible to know what’s hormonal, what’s habitual, and what needs real attention.

So I sat down with someone who gets it: a clinical psychologist and nationally recognized sleep expert who’s helped thousands of women reclaim their rest.

👩‍⚕️ Meet Dr. Janet Kennedy, The NYC Sleep Doctor

Dr. Janet Kennedy is a clinical psychologist specializing in sleep disorders and the founder of NYC Sleep Doctor. With over 20 years of experience, she developed the Sleep Disorders Treatment Program at the New York Harbor VA Medical Center and now works with women nationwide to improve sleep quality through evidence-based techniques. She is the creator of the “Sleep Success for Women 40+” program and “The Sleep Transformation,” and has been featured in The New York Times, Fast Company, and The Tamron Hall Show. Her approach combines science, behavioral tools, and a deep understanding of how hormones uniquely shape women’s sleep throughout life.

🧠 How Hormones Hijack Our Sleep

Q: Your “Sleep Success for Women 40+” program addresses hormonal sleep challenges. How do hormonal changes in perimenopause and menopause affect sleep, and what strategies really help?

🩺 Dr. Kennedy says:

Some key takeaways from Dr. Kennedy’s approach:

• Stop trying to make up for lost sleep by going to bed early—it actually fragments your sleep more.

• Don’t spiral if you wake up in the night. Read a few pages of a book, or do something calming—don’t lie there stressing.

• Talk to your doctor about HRT—and if they dismiss you, find a new one.

• Supplements like magnesium, L-theanine, and CBD can help ease nervous system activation (but don’t expect them to knock you out).

• For temperature-related wake-ups: use breathable sleepwear, a cooling pillow, or even an ice pack on your forehead. Her favorite? The FDA cleared Modius Sleep device, which stimulates the vestibular nerve to reduce night waking.

😰 Sleep Anxiety Is Real—and Reversible

Q: Many people get caught in a cycle of sleep anxiety—what helps most in breaking that pattern?

🩺 Dr. Kennedy says:

She recommends identifying your internal script: Are you panicking about how tomorrow will go? Catastrophizing about long-term health effects?

Her Conquering Sleep Anxiety program uses:

• CBT-I tools to correct thought spirals

• ACT (Acceptance and Commitment Therapy) strategies to “make space” for anxiety rather than fighting it

• A reminder that anxiety passes faster when we stop resisting it

🛏 What Is CBT-I—And Why Should You Care?

Q: Tell us about CBT-I. How does it work alongside meds or hormone therapy?

🩺 Dr. Kennedy explains:

CBT-I focuses on behavioral changes that help to reboot your sleep clock and cognitive strategies that help you manage anxiety around sleep and correct common misconceptions that lead to trouble.

• CBT-I works quickly and is structured ( think 4–5 sessions)

• Proven to help people taper off sleep aids

• A fantastic complement to hormone therapy

📱 Managing Tech in a Hyperconnected World

Q: How do you help patients build better boundaries with tech for sleep?

🩺 Dr. Kennedy’s take:

Her advice:

• Screens down 1 hour before bed

• Set up automatic Do Not Disturb and grayscale

• Use an old-school alarm clock

• If you’re watching TV, put your phone down—don’t double-screen

The Tea: What's Trending in Women's Wellness & Culture 🍵 🛍️ 

💩 🗝️ Gut Health Isn’t Glamorous—But It’s Foundational This week I read a great piece by a gastroenterologist that broke down eight practical strategies for supporting your gut—without hype, and without shame. Some of it you’ve probably heard before (eat more fiber, don’t take ibuprofen daily), but it was the reminders I didn’t expect that stuck with me: don’t linger on the toilet, consider a bidet if wiping is irritating, and know what’s normal for you when it comes to bowel habits. Gut health isn’t just about what you eat—it’s about how your body moves, eliminates, and responds to your everyday choices.

One tip I’ll be passing along more often: most people who think they’re lactose intolerant can actually tolerate small amounts of dairy, especially when paired with other foods. And cutting dairy entirely can mean missing out on calcium, vitamin D, and even beneficial gut bacteria. (Wapo)

🚽💧Sidebar: In all seriousness—I’ve heard amazing things about bidets, especially for perimenopause and postpartum when tissues are more sensitive. I used to think my Italian grandmother was eccentric for having one… now I think she was onto something. If you’re curious, here are a few solid options to explore.

🚺️ Why Do Women Live Longer Than Men? Yes, women still outlive men—but at what cost? A new analysis shows that while men’s health tends to decline fast and furiously, women linger longer in a state of low-grade suffering: more years with illness, disability, and brain fog. One possible reason? Estrogen offers early-life protection—but the long tail of postmenopausal depletion leaves women hanging. It’s a sharp reminder that longevity without vitality isn’t the win we’ve been sold. (NYT)

❓️Who Was Molly Kochan? All About The Woman Who Inspired ‘Dying For Sex’ I’ve been thinking about Molly Kochan ever since I heard her story. After getting diagnosed with stage IV breast cancer, she left her marriage and went on a brave, sometimes wild journey to explore her sexuality and reconnect with her body—on her terms. It wasn’t performative or polished. It was messy, real, life-affirming. And honestly? It made me wonder how many of us are still waiting for a diagnosis—or a crisis—before we finally let ourselves want more. (Women’s Health)

🫀Beets (Not Beats) for Your Heart New research shows that beetroot extract might help reduce arterial stiffness in postmenopausal women—a big deal, since estrogen loss can make our blood vessels less elastic and raise cardiovascular risk. The secret? Nitrates in beets support nitric oxide production, which helps keep blood flowing smoothly. You can find beetroot extract in powders, capsules, or even sneak it in with a shot of Beet It juice or a scoop of SuperBeets in your smoothie. (Nutritional Outlook)

📱My Daughter Is Ready for Her First Smartphone. I’m Not Ready to Give It to Her. This one hit hard—especially if you’re in perimenopause and parenting a tween. The author’s line about her 11-year-old still holding her hand—and asking why she’d put a phone in it instead—made me tear up. It captures that bittersweet moment so many of us are in: grieving the shift while still in it, trying to hold on just a little longer before the scroll replaces the snuggle. (WSJ)

The Group Chat Edit 📲 👯‍♂️ 

🎧 To Listen: SHE MD —a podcast hosted by OB/GYN Dr. Thaïs Aliabadi and fashion editor Mary Alice Haney, dives into the science (and BS) behind women’s health. In this episode, they explore personalized nutrition with Professor Sarah Berry, unpacking how food affects everything from your gut to your menopause symptoms—with tips you’ll actually use. (SheMD Podcast)

📖 To Buy: I keep coming back to this blanket for those in-between spring days—when it’s still cold on the sidelines but the hydrangeas are starting to bloom and you want it to feel like summer. Friends who recommend it say it’s big, soft, very pretty and totally machine-washable (which matters when you’re using it for everything from lacrosse games to evening porch hangs). I’ve got my eye on this print—it feels like New England June, even when it’s still April. (ChappyWrap Hydrangea Blanket) 💮 🥍 

📲 To Try: Pleasure mapping is a guided, no-pressure way to reconnect with your body and learn what actually feels good—without needing a partner (or an end goal).👄 🎇 

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FSH: Facts, Snacks & Hacks 🥨

✅ Fact: Up to 1 in 2 women over age 50 will break a bone due to osteoporosis—yet most don’t know they have it until after the fracture. It’s a silent condition that’s more common than heart attack, stroke, and breast cancer combined. (International Osteoporosis Foundation)

🥨 Snack: After the co-founder of these whole-food calcium chews was diagnosed at age 29 with osteoporosis, she was determined to make a complete calcium supplement from only real food. I received a sample at a menopause conference and they taste pretty great. These contain date fruit and about 500mg of dietary calcium per chew — because necessity is the mother of invention.

💡Hack: Feeling anxious? Sniff your comfort food—seriously. Research shows that the scent of something nostalgic (like pizza) can calm your nervous system and ease stress, no carbs necessary. 👃🍕