I am a sleep physician and health coach and I love helping women find their best sleep! We'll dig into all things sleep with lots of information, tips and strategies to achieve restorative sleep naturally.
Why Life Transitions Can Rock Our Sleep (and How to Reset)
In this episode, I’m talking about a big transition in my own life: dropping my daughter off at college. It’s one of those moments that brings up so many emotions — pride, grief, joy, and a deep awareness of how quickly time moves.
I’ll share what this experience stirred up for me, how transitions like these often show up in our sleep, and why it can feel so hard to rest when life feels uncertain or in flux. I’ll also talk about what it really means to let go, and how you canI use self-compassion and simple grounding practices to move through these seasons of change.
If you’re in a transition yourself — whether it’s family, work, or something more personal — I hope this episode reminds you that you’re not alone and that it’s possible to care for yourself in the midst of change.
Free Live Webinar
If you struggle to get good sleep, I’d love to invite you to my free live webinar: From Tossing and Turning to Sleeping Through the Night: 3 Proven Pillars for Women to Get Deep, Restorative Rest. I’ll be sharing simple, practical ways to calm your mind, reset your body’s rhythms, and finally let sleep come naturally. You can register here: https://livewellsleepwell.mykajabi.com/free-webinar (https://livewellsleepwell.mykajabi.com/free-webinar)
This podcast and the webinar are for educational and coaching purposes only and are not medical advice or a substitute for professional care.
4 May 2025
Why You Can’t Just Crash Into Bed: What a $280 Uber Taught Me About Sleep
Ever felt so tired… but still couldn't fall asleep? In this episode, I share the story of my chaotic travel day—from lightning delays to a $280 Uber ride—and how, despite being completely exhausted, I lay wide-eyed at 3 a.m., unable to unwind. This wasn’t anxiety. It was adrenaline. And it taught me a huge lesson about how our brains really transition into sleep (hint: they need more than just a pillow and darkness). We’ll talk about: The "leftover adrenaline" effect and why it keeps you wired How your brain’s default mode network acts like a mental screensaver at night Why melatonin won’t show up if your brain thinks it’s still daytime Wind-down steps that actually work (yes, even after the most stressful day) Whether you've been stuck in a storm, a work crisis, or just an overwhelming to-do list—this episode will help you understand why sleep doesn't just happen and what you can do about it. Want help designing a wind-down routine that actually works? My new mini-course, Evening Reset for Restful Sleep, opens soon. It’s a one-hour workshop for women who are tired of tossing and turning and ready for evenings that truly restore. Stay tuned at the end for a sneak peek.
15 Apr 2025
Brain Spin at Bedtime
Why is your brain still spinning at night—even when you’re exhausted? In this episode, we explore what’s really keeping your mind busy at bedtime. I’ll walk you through some fascinating brain science, why it’s not your fault, and how to start shifting this mental momentum so you can wind down with more ease. If your nights feel filled with racing thoughts or an endless to-do list, this is for you.
And if you’d like a little extra support, I also created a free guided bedtime meditation to help you unwind. You can grab it here: free bedtime meditation (https://livewellsleepwell.mykajabi.com/sleepmeditation).
28 Mar 2025
Why Sleep Matters More Than You Think
Feeling exhausted, foggy, or stuck in a cycle of cravings and indecision? You’re not alone—and sleep might be the missing piece. In this episode, I share personal stories and science-backed insights on how sleep deprivation affects your relationships, memory, impulse control, and decision-making. But here’s the good news: these struggles aren’t permanent. When you start prioritizing rest, everything shifts.
If you find yourself lying in bed at night, unable to turn off your racing thoughts, you're not alone. So many of us get stuck replaying the day or worrying about tomorrow when all we want is to rest. That’s why I created a free sleep meditation designed specifically for women. It gently guides your mind away from stress and into a place of peace, ready for sleep. You can download it now and start tonight—because you deserve deep, restful sleep.
Download my free guided sleep meditation: https://livewellsleepwell.mykajabi.com/sleepmeditation (https://livewellsleepwell.mykajabi.com/sleepmeditation)
You can also follow me on Instagram for tips about sleep: @dr.rachel.higginbotham
15 Mar 2025
The Art of Letting Go: How Releasing Control Helps You Sleep
Do you ever find yourself lying awake at night, worrying that you won’t get enough sleep—only to realize that the more you stress about it, the harder sleep becomes? In this episode, I share a personal story about a triathlon I impulsively signed up for in medical school—with no time to train, totally unprepared, and really no idea what I was getting myself into. The night before the race, my anxiety about not sleeping took over, leading to one of the worst nights of insomnia I’ve ever had. We’ll explore how our struggle to control sleep can sometimes backfire and why letting go of that pressure can make all the difference
What You’ll Learn:
- Why worrying about sleep often makes it worse
- How the pressure to sleep perfectly fuels insomnia
- What letting go really means when it comes to rest
- A simple mindset shift that can help you sleep better tonight
If you find yourself lying in bed at night, unable to turn off your racing thoughts, you're not alone. So many of us get stuck replaying the day or worrying about tomorrow when all we want is to rest. That’s why I created a free sleep meditation designed specifically for women. It gently guides your mind away from stress and into a place of peace, ready for sleep. You can download it now and start tonight—because you deserve deep, restful sleep.
Download my free guided sleep meditation: https://livewellsleepwell.mykajabi.com/sleepmeditation (https://livewellsleepwell.mykajabi.com/sleepmeditation)
You can also follow me on Instagram for tips about sleep: @dr.rachel.higginbotham
27 Jan 2025
Mom, You’re Enough: Let Go of Perfectionism for Peaceful Sleep
Mom, You’re Enough: Let Go of Perfectionism for Peaceful Sleep" is a podcast designed to help busy moms release the pressures of perfectionism and find peace at bedtime. In each episode, sleep physician and health coach Rachel Higginbotham offers science-backed insights and practical strategies for overcoming guilt, self-criticism, and anxiety, so you can embrace restful sleep and wake up feeling more centered and energized. If you're ready to shift your mindset and prioritize your well-being, this podcast is for you!
15 Dec 2024
Redefining the Holidays on Your Terms: Less Overwhelm, More Sleep
In this episode of Live Well, Sleep Well, we’re letting go of perfectionism and ditching those holiday “shoulds.” I’ll share my own holiday fails and the simple changes I’ve made to create more joy, connection, and yes, restful sleep during the season. We’ll talk about: How to prioritize what truly matters for you and your family. Why letting go of unnecessary traditions can make the holidays more special. Practical tips to carve out time for sleep and manage holiday overwhelm. Simple strategies like mindful breathing, journaling, and evening rituals to stay calm and present. This episode is your permission slip to do the holidays differently—on your terms. Let’s make this season one of balance, joy, and restorative rest! Links & Resources Mentioned:
Click here to get your free guide! 3 Simple Steps to Drift Back to Sleep with Ease (https://livewellsleepwell.mykajabi.com/back-to-sleep)
Follow me on Instagram for more sleep tips and inspiration: @dr.rachel.higginbotham
22 Nov 2024
Midlife Sleep Explained: The Science Behind Hot Flashes and Hormonal Shifts
Midlife sleep struggles? You’re not alone. In this episode, we dive into the science of hormonal changes during perimenopause and menopause, exploring why hot flashes, night sweats, and restless nights are so common—and what’s happening in your body. Don’t miss my free guide: 3 Simple Steps to Drift Back to Sleep with Ease: A Guide for Moms with Middle of the Night Awakenings Download it here: https://livewellsleepwell.mykajabi.com/back-to-sleep
2 Nov 2024
Sleep-Smart Caffeine Habits
Wondering how your daily caffeine habit might be affecting your nights? In this episode, we explore the hidden ways caffeine can interfere with restful sleep, from delaying the onset of sleep to reducing overall sleep quality. Learn the science behind caffeine's effects on the body, along with practical tips to enjoy your coffee without sacrificing a good night's rest. Discover how mindful adjustments can help you find the right balance for both energy and sleep.
23 Oct 2024
Stress Less, Sleep More
Stress is unavoidable and the impact of stress on sleep is huge! To reclaim our sleep, we need to get on top of our stress and learn to manage it so it doesn't manage us. Listen today for ways to manage your stress during the day so that it doesn't wreak havoc on our sleep. A less stressed day leads to a night of better sleep.
If you are a busy mom with sleep struggles, sign up for my free guide using the link below:
Better Sleep for Busy Women – Simple, Effective Tips for Restful Nights
https://livewellsleepwell.mykajabi.com/signup (https://livewellsleepwell.mykajabi.com/signup)
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