Hey there, sleepyhead! Or should I say, “wish-I-was-sleepy-head”?! If you’re reading this at 3 a.m., staring at your phone screen while everyone else is snoozing, you’re not alone. Whether you’re running on fumes from caring for your little ones or finding yourself wide awake, staring at the ceiling as you navigate those frustrating perimenopausal changes, the struggle is real – and exhausting.
If you’re feeling like you’ve tried everything and still can’t get the rest you need, I want you to know that your hormones might be behind those sleepless nights. And more importantly, there are steps you can take to get back to feeling like yourself again.
I know you’ve heard it before: “You need more sleep.” But when you’re juggling a million things – kids, work, a house that never seems to stay clean – sleep often feels like a luxury you just can’t afford. But here’s the thing: sleep isn’t just nice to have; it’s essential for keeping you functioning, both mentally and physically.
Ever find yourself snapping at your kids or partner for no reason? (That’s sleep deprivation talking.) Lack of sleep also weakens your immune system, making it easier to catch every bug that comes your way. Sleep also plays a huge role in regulating your hunger hormones. When you’re sleep-deprived, your body craves junk food, making it harder to manage your weight.
So let’s talk about hormones and how they’re the behind-the-scenes operators that play a massive role in how well (or how poorly) you sleep. If your hormones are out of whack, they can seriously mess with your rest. Melatonin is the hormone that helps you fall asleep. It’s supposed to rise in the evening, but stress, screens and irregular schedules can throw it off. The stress hormone, cortisol, should be low at night and rise in the morning, but if you’re constantly stressed, it might be peaking at the wrong times, keeping you up. Estrogen and progesterone don’t just regulate your menstrual cycle, they also affect your sleep. Any changes here, especially during postpartum or perimenopause, can make restful sleep feel impossible.
Postpartum Sleep Struggles
For all the new mamas out there, I feel you. Sleep becomes this elusive thing you can only dream of (if you could actually get any sleep to dream.) It’s not just the middle-of-the-night feedings messing with you – it’s the hormone roller coaster you’re on. After giving birth, your body experiences a sudden drop in estrogen and progesterone, which can lead to insomnia. And while prolactin can help with breastfeeding, it can throw your sleep patterns completely off. And of course, your body is trying to reset its circadian rhythm, but with a new baby in the mix, it’s a struggle to find any rhythm.
Perimenopausal Sleep Woes
And for those of you who thought sleepless nights were a thing of the past, perimenopause may have other plans. Your sleep may now be all over the place because of estrogen fluctuations (hot flashes and night sweats anyone?) and can keep you tossing and turning all night. The drop in progesterone (a calming hormone) can also lead to increased anxiety and difficulty falling asleep. And as you age, your body produces less melatonin, making it harder to fall asleep and stay asleep.
Now, I know what you’re thinking: “Okay, so what do I do about it??” Don’t worry, I’ve got you covered. Here are some tips to help you take back your nights:
- Stick to a Routine: Try to go to bed and wake up at the same time every day. Consistency can help reset your internal clock.
- Create a Sleep Haven: Your bedroom should be a place of rest. Keep it cool, dark, and quiet. And seriously, invest in some comfy bedding – you deserve it!
- Wind Down Your Way: Find a pre-bed routine that works for you. A warm bath, some gentle stretching, or even a few pages of a good book can help signal to your body that it’s time to sleep.
- Watch What You Eat and Drink: Caffeine is not your friend after 2 p.m. and heavy meals or alcohol before bed can make sleep elusive.
- Move Your Body: Regular exercise can improve your sleep, but try not to work out too close to bedtime.
- Tame Your Stress: Easier said than done, right? But even a few minutes of deep breathing, meditation, or journaling before bed can help clear your mind.
- Ditch the Screens: The blue light from your phone or tablet can interfere with melatonin production. Aim to put away your screens at least an hour before bed.
Let me remind you: sleep isn’t a luxury – it’s a necessity. You deserve rest, and your body needs it to be the amazing, multitasking supermom you are. Be patient with yourself as you navigate these changes, and don’t hesitate to reach out for help if you need it.
If you haven’t yet, check out my deep dive into how sleep impacts your hunger hormones in the 14-Day Energy Boost Challenge. And for more support, our MetaboBliss program offers comprehensive lessons on sleep and its impact on your metabolism. Not a member yet? Join our MetaboBliss Mastery today and start your journey to better sleep, balanced hormones and more energy.
