This week on Lady Party, we’re joined by @MassGeneralBrigham's Dr. Sogol Javaheri, MD, MA, MPH. She is a physician specializing in sleep and circadian rhythm disorders at Brigham and Women’s Hospital in Boston, and also an Assistant Professor at @Harvard Medical School.

Because apparently “I’m just tired” isn’t a diagnosis.

If you are a middle-aged woman who:

• Falls asleep fine… but wakes up at 3:07am with a full board meeting happening in your brain

• Thinks wine helps sleep (we regret to inform you…)

• Has accepted exhaustion as a personality trait

• Or hasn’t slept properly since you became a Mom

This episode is for you. And consider this your permission slip to protect your sleep at all costs.

Dr. Sogol Javaheri walks us through what’s actually happening in women’s bodies — especially in peri- and postmenopause — why sleep apnea often looks totally different in women, and how long it really takes to recalibrate after the baby years (brace yourself: it can take up to six years to fully get your sleep cycle back on track after raising a kiddo).

Yes. Six. Years.

We also get into the sleep products that are actually worth your money, the alcohol myths we need to retire, and why some over-the-counter melatonin supplements are basically the Wild West (spoiler: some have Viagra in them!)

Key takeaways from this episode:

• The ideal sleep temperature is typically 65–72°F — but experiment to find your personal sweet spot.

• Bamboo sheets and temperature-regulating pajamas (@CozyEarth gets a strong endorsement from Dr. Javaheri), blackout curtains in the summer, humidifiers, and weighted blankets (about 10% of your body weight) can genuinely improve sleep quality.

• White noise can help — but it doesn’t necessarily need to run all night.

• A 10,000 lux lightbox for 10–15 minutes a day can support circadian rhythm (ideally under physician guidance).

• Alcohol reduces REM sleep, fragments sleep later in the night, relaxes your airway (which can worsen snoring and sleep apnea), and is best avoided within 3 hours of bedtime. Try eliminating it for 2–3 weeks and assess how you feel.

• Women often experience sleep apnea differently than men — more like insomnia, frequent waking, or waking up to pee multiple times a night.

• As estrogen and progesterone decline in peri- and postmenopause, women’s risk of sleep apnea increases — eventually equaling men’s risk.

• You don’t automatically need a sleep lab or a CPAP mask — home sleep tests are widely available and effective.

• If you’re waking at 3am with anxiety, create “worry time” before bed: write down what’s on your mind and brainstorm next steps so your brain doesn’t process it at night.

• Over-the-counter melatonin is loosely regulated. Some brands have wildly inconsistent dosing and have even been found to contain unexpected ingredients. Talk to a physician before supplementing.

This conversation is science-backed, practical, validating — and occasionally humbling.

Sleep is not a luxury. It’s healthcare.

Tune in for a smart, funny, eye-opening conversation with Dr. Sogol Javaheri that may completely change how you think about your nights — and your mornings.