90: Sleep Science Today with Andrew Colsky and guest Rekishia McMillan

90: Sleep Science Today with Andrew Colsky and guest Rekishia McMillan

What can we learn from those who have battled addiction to poor sleep and hormonal chaos? This conversation on UK Health Radio’s **Sleep Science Today** zooms in on women’s sleep, especially through perimenopause and menopause, with a sharp focus on natural, practical changes instead of quick-fix pills. Host **Andrew Kolsky** talks with **Dr Rekishia McMillan**, who shares how her own perimenopause journey and military stress pushed her into sleep crisis.

She explains, “Sleep is medicine,” and breaks down how hormones like cortisol, oestrogen, insulin, leptin and ghrelin can throw women’s nights off course. You’ll hear why women’s hormones shift every ten years, and how chronic stress quietly ramps up cortisol and night-time awakenings. Food gets a starring role.

Dr McMillan explains why fibre is critical for hormone balance, why a woman in midlife may need 90–120 grams of protein a day, and how processed foods and late-night eating can wreck both circadian rhythm and brain health. She even redeems juicer pulp, pointing out it’s “still full of nutrition” and can be reused in salads or baking instead of going in the bin.

The episode also links poor sleep with increased dementia risk and highlights the brain’s night-time “cleaning” via the glymphatic system. There’s a clear warning about sleep medications that may knock you out but don’t always support deep, stage 3 sleep. For anyone wondering where to start, Dr McMillan offers simple, doable steps: magnesium-rich leafy greens, consistent bedtimes, a “sleep sanctuary” free of screens, early cut-off for food and drinks, lavender oil, chamomile tea, and even a magnesium foot bath.

If you’re a woman juggling stress, hormones and restless nights, this chat breaks things down into small changes that could make tomorrow’s morning feel very different. Which one could you try first tonight?