When did sleep suddenly become complicated?
You used to fall asleep before your head even hit the pillow. Now? Between night sweats, brain chatter, and the infamous 3am wake-up party… your body feels like it’s turned against you. Brain fog during the day and intense focus on all kinds of random thoughts at 3am... It's exhausting.
Let’s get one thing straight:
You are not crazy. Your hormones are changing — and they run the show when it comes to sleep.
You probably have heard your doc tell you that already... But What’s Actually Happening to Your Hormones??
As we age our ovaries tend to slow down and our estrogen production begins to dwindle. Our adrenals will fully take over once the ovaries have tagged out indefinitely but in general our body has a harder time:
- cooling down
- managing stress
- staying asleep
Progesterone — your chill-out, sleep-deep hormone — naturally declines in your late 30s and 40s.
Less progesterone means it's harder to relax, our minds are racing at bedtime, we have lighter sleep, which generally means no sleep...
This dip in estrogen levels leads to:
- hot flashes
- night sweats
- increased cortisol (stress hormone) (remember adrenals just got a new job)
- Which can lead to anxiety which can lead to hot flashes and the cycle continues..
🔥 Why You Keep Waking Up Hot
Estrogen plays a major role in controlling body temperature (and also thyroid - put a pin in that for now)
When it dips, your brain misreads the temperature and throws your internal thermostat into a heatwave overreaction.
Result?
You go from “I’m a little warm” to “WHO'S TORCHING MY BED?!” in 3 seconds.
You’re exhausted — you should be knocked out until morning, right?
But instead your blood sugar drops your cortisol rises, your brain goes into fight or flight and your body is wondering… “Are we in danger?? GET UP.”
This is why you wake up with a tailspinning mind and sometimes find yourself replaying conversations from 2012. Or replaying the dream that just woke you up, and creating more versions and endings to it...
So… Can We Fix This?
YES. Yes we can!
Remember this is hormone fluctuation and there are a lot of reasons why... there are simple solutions but generally it takes trial and error and a whole lot of consistency.
Sleep isn’t gone forever — it just needs a new game plan. A more advanced, fine tuned game plan.
Here are a few places to start tonight:
- Lower your bedroom temp to 65-68°. We sleep better in cooler environments.
- Avoid late-night sugar + alcohol. They trigger blood sugar crashes → cortisol spikes → wide awake.
- Front-load your water. Hydrate earlier in the day, taper at night to reduce overnight wakings.
- Start a magnesium routine. Calm body + calm brain = deeper sleep. Got it in the cupboard (start it tonight) starting fresh or want a high level quality try my favorite: Super Magnesium. I can literally feel my body ‘drop’ when laying in bed. A subtle cue of my deep muscles relaxing I didn’t even know were tense. If you aren’t playing around consider this one too… its a magic duo. https://m.lfstps.com/sXfJy/FPYZ
- Try a brain dump journal. Keep a notepad by the bed to unload thoughts → better sleep onset
YOU deserve deep rest again.
Your body isn’t broken — it’s asking for support.
Want a simple checklist and a deeper guide to help you sleep better this week? I made one for you.
Grab the Sleep Guide (free download!)
And if you’re thinking…
“I would do anything to sleep through the night again,”
— you’re EXACTLY who I help inside the 14-Day Reset.
Let’s get your rest back.
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