You’re exhausted, you crawl into bed, and then suddenly your brain turns on like a light switch. Or maybe you fall asleep fine… but wake up at 3 AM wide awake. If that’s you, you’re not alone — and it’s not just in your head.
Why Sleep Changes in Midlife:
Hormones shift — lower progesterone (calming), fluctuating estrogen (hot flashes, night sweats).
Stress hormones (cortisol) run high, especially if blood sugar is unstable.
Brain shifts — melatonin production naturally decreases with age.
The 3 Big Sleep Disruptors:
Hormone Fluctuations — night sweats, racing thoughts, anxiety at night.
Blood Sugar Rollercoaster — late-night snacks, wine, or sugar spike → crash at 2–3 AM.
Stress & Nervous System Overdrive — “wired but tired” mode.
Simple Fixes That Actually Work:
For hormones: magnesium glycinate, evening relaxation, cooling bedroom.
For blood sugar: protein + fiber at dinner, skip the sugary nightcap, try a small balanced bedtime snack if you tend to crash.
For stress:
5 minutes of breathwork or journaling before bed.
No doom-scrolling — swap with a calming routine (tea, book, stretching).
Sleep hygiene basics: dark, cool room, consistent bedtime, no caffeine after 2 PM.
When to Get Support :
If insomnia lasts more than 3 nights a week for 3+ months.
If sleep disruption is paired with extreme mood changes or anxiety.
Encourage listeners to seek out a practitioner who understands women’s health and midlife.
Your body is not broken — your sleep can absolutely improve when you understand what’s really driving it.