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:

  1. Hormone Fluctuations — night sweats, racing thoughts, anxiety at night.

  2. Blood Sugar Rollercoaster — late-night snacks, wine, or sugar spike → crash at 2–3 AM.

  3. 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.