The Overwhelm Cure7 Jul 2025

27: Sleep Habits for Less Overwhelm

How did you sleep last night?

In today's episode, I tackle a common struggle women experience — exhaustion and quality sleep.

You'll hear some of my own experiences with chasing good sleep, too. When I realized I couldn't keep chasing busyness as a status symbol, I needed to focus on getting a solid night's sleep.

I used to fall asleep just fine, but then I'd wake up in the middle of the night and struggle to get back to sleep. Hormones played a role, too, so I had some sleep testing done.

While productivity was once tied to my self-worth, chronic exhaustion ultimately made daily life difficult to manage.

Chronic sleep deprivation has physiological and psychological effects, which can lead to sugar and processed carb cravings. Reaching for a third cup of coffee isn't going to help in the long run — or do much for our adrenaline and cortisol levels either.

Listen in for some actionable advice to help you improve your sleep habits.

Takeaways:

Sleep is a foundational keystone habit: Prioritizing sleep makes managing stress, maintaining energy, and solving problems much easier.
Consistency is key to solid sleep: Establish a consistent wake-up time and work backward to set a regular bedtime, sticking to it for several weeks to regulate your circadian rhythm.
Daytime habits impact nighttime sleep: Limit caffeine intake (especially after noon/2 pm) and incorporate exercise earlier in the day.
Explore underlying factors: Check with your doctor to rule out any medical issues like allergies or hormonal imbalances.
Manage stress: Stress significantly impacts sleep quality; identifying and addressing stressors in your life, and even considering cognitive behavioral therapy, can greatly improve rest.

Timestamps:

00:00 Introduction to Overwhelm Care Podcast 00:12 The Importance of Sleep 02:03 Personal Sleep Struggles and Solutions 03:55 Medical Interventions and Lifestyle Adjustments 06:07 Creating a Sleep-Friendly Environment 15:19 Establishing a Consistent Sleep Routine 20:33 Daytime Habits for Better Sleep 22:43 Supplements and Medical Advice 24:37 Addressing Stress and Cognitive Behavioral Therapy 26:02 Final Thoughts and Encouragement

Links:

Kimberly Knull's Website

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