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121 | Waking Up at 3AM and Can’t Fall Back Asleep After 40? 3 Ways to Reset Your Hormones
Are you over 40 and constantly waking up at 3AM — wide awake, anxious, and unable to fall back asleep? You’re not alone, and you’re not broken. This common midlife sleep disruption is often a sign that your cortisol and melatonin rhythms are out of sync — and in this episode, I’ll show you how to gently reset them.
We’ll explore why your hormones, blood sugar, and brainwave patterns are impacting your sleep, and I’ll walk you through three easy, natural fixes you can start today to restore your circadian rhythm and finally get the rest you need.
In this episode, you’ll learn:
✅ Why waking up at 3AM is a cortisol and blood sugar issue, not just insomnia
✅ How your morning routine (yes, even scrolling your phone!) impacts your sleep at night
✅ The power of red light therapy in the morning and evening
✅ How to use protein, healthy fats, and carb timing to stabilize blood sugar and prevent middle-of-the-night wake-ups
✅ Simple, doable hormone-balancing strategies for women over 40
Whether you're dealing with perimenopause, midlife hormone shifts, or stress-induced sleep disruption — this episode will give you the tools to fall asleep faster, stay asleep longer, and wake up feeling energized.
Ready to take the next step? Here’s how you can plug in:
✨ Step 1: Join my FREE community of like-minded women: nutritionherway.com/community
🌸 Step 2: Nourish your health & faith inside Wellness In His Light — register HERE!
🔥 Step 3: Learn more about my signature program, Metabolic Mastery For Women Over 40: nutritionherway.com/mm
Would love to see you there!
In health,
Lara Frendjian, RHN
This episode is for you if you’ve been Googling:
Why do I wake up at 3AM every night?
How to fall back asleep after waking up at 3AM
Sleep tips for women over 40
Best hormone-balancing routine for perimenopause
💤 Sleep is not a luxury — it’s foundational for hormone health, metabolism, and emotional well-being. Let’s fix it — together.
View all episodes
By Lara Frendjian, Registered Holistic Nutritionist (RHN), Midlife Weight Loss Coach, CPA, RCPC
4.9
5959 ratings
Are you over 40 and constantly waking up at 3AM — wide awake, anxious, and unable to fall back asleep? You’re not alone, and you’re not broken. This common midlife sleep disruption is often a sign that your cortisol and melatonin rhythms are out of sync — and in this episode, I’ll show you how to gently reset them.
We’ll explore why your hormones, blood sugar, and brainwave patterns are impacting your sleep, and I’ll walk you through three easy, natural fixes you can start today to restore your circadian rhythm and finally get the rest you need.
In this episode, you’ll learn:
✅ Why waking up at 3AM is a cortisol and blood sugar issue, not just insomnia
✅ How your morning routine (yes, even scrolling your phone!) impacts your sleep at night
✅ The power of red light therapy in the morning and evening
✅ How to use protein, healthy fats, and carb timing to stabilize blood sugar and prevent middle-of-the-night wake-ups
✅ Simple, doable hormone-balancing strategies for women over 40
Whether you're dealing with perimenopause, midlife hormone shifts, or stress-induced sleep disruption — this episode will give you the tools to fall asleep faster, stay asleep longer, and wake up feeling energized.
Ready to take the next step? Here’s how you can plug in:
✨ Step 1: Join my FREE community of like-minded women: nutritionherway.com/community
🌸 Step 2: Nourish your health & faith inside Wellness In His Light — register HERE!
🔥 Step 3: Learn more about my signature program, Metabolic Mastery For Women Over 40: nutritionherway.com/mm
Would love to see you there!
In health,
Lara Frendjian, RHN
This episode is for you if you’ve been Googling:
Why do I wake up at 3AM every night?
How to fall back asleep after waking up at 3AM
Sleep tips for women over 40
Best hormone-balancing routine for perimenopause
💤 Sleep is not a luxury — it’s foundational for hormone health, metabolism, and emotional well-being. Let’s fix it — together.
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