Sleep & Hormones: Why You’re Tired But Wired + Solutions to the Mess
If you feel like you’re the only one struggling with sleep, know that you’re not broken and you’re definitely not alone.
In my recent “Sleep, Hormones & Mood” webinar with the WIMN’s Collective, we dug into why this happens for women 35+, especially in perimenopause and menopause and what you can actually do about it.
How Sleep & Hormones Talk to Each Other
You don’t just “fall asleep.” Your hormones are involved in that process behind the scenes:
Melatonin: This is your wind down hormone. It rises in the evening when light exposure drops and signals your brain that it’s time to sleep.
Cortisol: Your “get up and go” hormone. It should be higher in the morning and gradually taper off by night. When it’s high at night, you'll feel wired, anxious, and restless.
Progesterone: Has a naturally calming, GABA-supporting effect on the brain. When it drops (like in perimenopause and phases of the menstrual cycle), many women notice more anxiety and nighttime wakings.
Estrogen: Helps regulate body temperature, mood, and serotonin. Fluctuations or low levels can contribute to night sweats, hot flashes, and fragmented sleep.
5 Foundational Habits We Covered in the Workshop
These are the exact strategies I walk clients through to support better sleep and better hormone balance. You don’t have to do them all at once and your sleep/wake times are key to nail first!
1. Anchor Your Wake-Up Time.
Your body loves rhythm, namely your circadian rhythm. Even if bedtime shifts a bit, keeping a fairly consistent wake-up time helps regulate cortisol and melatonin.
Aim for roughly the same wake-up time 5–7 days per week.
Get outside light within 30–60 minutes of waking if possible. If it’s still dark out when you wake, open the blinds and allow the natural sunlight to gradually come in. Cloudy days still have rays!
2. Build a Better Nighttime Routine.
You can’t be scrolling, working, or watching TV until the second your head hits the pillow and expect your brain to instantly power down. In the webinar, we talked about a 30–60 minute pre-sleep reduction/cessation.
Reduce bright overhead lights; use lamps or warmer lighting.
Step away from heavy work, conflict-heavy conversations, or doom-scrolling (hi, I am guilty!). If you need to be on your phone, wear blue light glasses.
Add one calming ritual: reading, stretching, journaling, breathwork, legs up the wall, or a warm bath/shower.
3. Support Blood Sugar to Support Sleep.
Big blood sugar swings can show up as nighttime waking or feeling hungry at 3am. Key points from the webinar:
Don’t go to bed starving. A small protein + carb + maybe a little fat snack can help if you didn’t eat enough during the day or trained extra hard (ex: Greek yogurt with berries, or a slice of toast with peanut butter).
Build daytime meals with protein, fiber, and healthy fats.
Be mindful of very high-sugar desserts or alcohol right before bed, especially if you notice more night wakings after them.
4. Calm the Nervous System Before You Chase Supplements.
Think tiny, realistic tools:
2–5 minutes of slow breathing (inhale for 4, exhale for 6–8).
Gentle stretching or legs up the wall.
Writing down your “mental to-do list” so your brain doesn’t keep cycling through it at 2am.
5. Be Supplement-Smart, Not Supplement-Heavy.
Supplements are best when you’ve nailed your routine! We also covered some evidence-informed options (always talk to your provider and consider your individual meds, health history, and lab work).
Magnesium glycinate or threonate can support relaxation and sleep quality for some people.
Other targeted supports (like certain herbs or amino acids) are best used personalized, not one-size-fits-all.
Again: Supplements are add-ons, not the foundation.
Try This Simple “Tonight Protocol”
If you want somewhere concrete to start, here’s a mini protocol you can test for the next 5–7 nights:
Pick a consistent wake-up time and set your alarm.
Get morning light within 30–60 minutes of waking (window or outside).
Caffeine cut-off: Aim to keep it before 2pm.
Build a 30-minute wind-down: Dim lights, no heavy email or work, add one calming ritual.
Balanced evening meal with protein, fiber, and some healthy fat; add a small bedtime snack if you tend to wake up hungry.
If appropriate for you and cleared by your provider, consider whether a low-dose magnesium might fit into your routine.
Want More Support With This?
If you watched the webinar and thought, “This makes sense, but I need help actually doing it,” that’s what I’m here for.
Send me an email with the word “SLEEP” if you want support translating this into a personalized plan or book a 1:1 session with me to look at your sleep, hormones, nutrition, and training together.
Your body is not fighting you: it’s communicating with you.
Let’s help your hormones and your sleep finally get on the same team!
