Dr. Betty Murray explains why low libido during perimenopause starts with sleep. Hot flashes and night sweats disrupt the 7-9 hours you need, which tanks testosterone and keeps your nervous system stuck in fight-or-flight. Progesterone replacement helps you sleep deeper, and magnesium glycinate and ashwagandha can help too.
What are your 5 strategies to bring back that loving feeling? Right. Okay. So fix your sleep. This is non-negotiable. We got to get dialed in. If you're not having restorative sleep, you're not going to feel sexy and you're not going to have the same sexual experience, right? You're going to— it's one of the most impactful suppressors of libido, right? So we need 7 to 9 hours. If you can't sleep because of perimenopause, it's time to look at hormones and get it fixed. If you've got breathing difficulties, airway, other things, get it fixed. This is time to really help that. Probably one of the most powerful things you could do for your longevity and your health through your longevity is get your sleep fixed right. And we got to address it. The hot flashes, night sweats, whatever may be upsetting your sleep, because when you sleep deeply, testosterone production normalizes, your cortisol resets, your nervous system comes down. Into parasympathetic drive. We can also do some targeted supplementation, things like magnesium glycinate that can help you sort of downregulate, or adaptogens like ashwagandha, and, and also things like L-theanine and progesterone. Progesterone is probably one of the most powerful things here for women is because it helps get GABA on board. And so GABA helps drop your core body temperature so you can get into deep sleep. Sleep and starts to support long sleep. And then estrogen also helps you support staying asleep. And so hormone replacement therapy is really important. So number one, start working on your sleep because you won't feel like it regardless of what else you're doing.
