{"podcast":{"title":"Grace & Grit Podcast","slug":"grace-grit-podcast-991716","podcast_index_feed_id":991716,"rss_url":"https://graceandgrit.libsyn.com/rss","website_url":"https://graceandgrit.com/podcast","image_url":"https://static.libsyn.com/p/assets/f/4/4/0/f4405a4688bbcbb088c4a68c3ddbc4f2/Grace_and_Grit_Podcast_3000px.png","author":"Courtney Townley","episode_count":608,"summary":"The Grace and Grit Podcast takes the health fairy tale you've heard all your life and turns it upside down and inside out, helping women rebuild their relationship with their body once and for all. Placing the focus on love and respect, rather than the aggressive demands and unrealistic expectations that have become the norm, Courtney Townley is determined to help women mend the fabric of what is driving the female health story.","last_synced_at":"2026-07-25T14:20:56.758135+00:00","page_url":"https://stenobird.com/podcast/grace-grit-podcast-991716"},"episode":{"title":"Episode 595: Waking Up at 3 a.m.? Here's What's Actually Going On (And What to Do About It)","slug":"episode-595-waking-up-at-3-a-m-here-s-what-s-actually-going-on-and-what-to-do-about-it","published_at":"2026-07-12T08:00:00+00:00","page_url":"https://stenobird.com/podcast/grace-grit-podcast-991716/episode-595-waking-up-at-3-a-m-here-s-what-s-actually-going-on-and-what-to-do-about-it","show_page_url":"https://stenobird.com/podcast/grace-grit-podcast-991716","url":"https://graceandgrit.libsyn.com/episode-595-waking-up-at-3-am-heres-whats-actually-going-on-and-what-to-do-about-it","audio_url":"https://traffic.libsyn.com/secure/graceandgrit/July_12.mp3?dest-id=329309","summary":"If you've ever found yourself staring at the ceiling at 3 a.m., wondering why your body suddenly forgot how to sleep, you're not alone. As someone deep in the perimenopausal years, I know firsthand how frustrating middle-of-the-night waking can be. And unfortunately, many of us respond in ways that make the problem worse. In this episode, I break down what's happening biologically, why hormonal shifts often disrupt sleep, and the simple practices that can help you navigate those wakeful hours with a little more ease. Sleep isn't something you force. It's something you create the conditions for. And sometimes the smallest shifts make the biggest difference. Want everything in one place? Join me on Substack for real talk, deeper insights, and the community you didn't know you needed — at https://courtneytownley.substack.com #GraceAndGrit #Sleep #Perimenopause #MidlifeWomen #SleepTips #HormoneHealth #NightWaking #WomensHealth #SleepHygiene #DeepHealth","meta_description":"If you've ever found yourself staring at the ceiling at 3 a.m., wondering why your body suddenly forgot how to sleep, you're not alone. As someone deep in…","key_points":[],"chapters":[],"topics":[],"duration_seconds":534,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/grace-grit-podcast-991716/episodes/episode-595-waking-up-at-3-a-m-here-s-what-s-actually-going-on-and-what-to-do-about-it/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/grace-grit-podcast-991716/episode-595-waking-up-at-3-a-m-here-s-what-s-actually-going-on-and-what-to-do-about-it.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}