Sleep - Part 2
Hidden Sleep Disruptors
If you struggle with falling asleep, staying asleep, or waking up feeling exhausted, you’re not alone.
But…your body WANTS to sleep. If it’s not happening naturally, something is getting in the way. Let’s break down the hidden disruptors that might be stealing your sleep.
Hormones & Sleep: The Balancing Act
Your hormones play a massive role in sleep quality, and when they’re out of balance, deep sleep becomes harder to achieve.
Estrogen & Progesterone: These hormones support deep, restful sleep. But as they fluctuate (especially in peri- and post-menopause), sleep can become lighter, more disrupted, and less restorative. Progesterone, in particular, has a calming effect—so when levels drop, you may feel more wired at night.
Melatonin: This is your primary sleep hormone, but it naturally declines with age. Lower melatonin = harder time falling asleep and staying asleep.
Cortisol: This is your stress hormone, and it should be low at night and high in the morning. But for many people, this gets flipped—leading to feeling wired at night and exhausted in the morning.
If your hormones are out of balance, your body struggles to stay in deep sleep, leaving you feeling drained no matter how long you spend in bed.
2. The Hydration-Sleep Paradox
If you wake up multiple times a night to pee, you might assume you need to drink less water. But dehydration can actually make sleep worse.
Here’s why:
Mild dehydration raises cortisol (your stress hormone), making it harder to stay asleep.
When you’re in a deep state of sleep, your kidneys release a hormone that stops your bladder from filling with water. Peeing at night is a strong sign you’re not sleeping deeply.
Dehydration thickens your blood, making your heart work harder while you sleep. This can lead to restlessness and night-time wake-ups.
✔ The Fix? Stay hydrated all day & into the evening, and add electrolytes (like magnesium and potassium) to help your body absorb water without excess nighttime bathroom trips.
3. Blood Sugar Crashes & 3 AM Wake-Ups
Ever wake up suddenly at 2 or 3 AM, wide awake for no reason? It might be your blood sugar.
When blood sugar drops too low, your body releases cortisol and adrenaline—two stress hormones that can jolt you awake.
It’s the cortisol that wakes you up, so you’re not often hungry
Eating too many refined carbs or skipping protein and fat at dinner can make this worse.
A big spike in blood sugar before bed (like eating sugary snacks or drinking alcohol) leads to a crash in the middle of the night—waking you up.
✔ The Fix? Eating a balanced dinner with protein, healthy fats, and fiber can help stabilize blood sugar and prevent those middle-of-the-night wake-ups. Sometimes a bedtime snack can be helpful.
4. Inflammation & Gut Health
Your gut health and inflammation levels play a huge role in sleep.
An unhealthy gut can disrupt melatonin production (since most melatonin is made in the gut, not just the brain!).
Inflammation raises cortisol, making it harder to fall asleep and stay asleep.
Poor digestion can lead to acid reflux, bloating, and discomfort at night.
✔ The Fix? Supporting gut health through anti-inflammatory foods, probiotics, and digestive support can make a big difference in sleep quality.
5. Light, Temperature & Nervous System Overload
The environment you sleep in has a direct impact on how deeply you rest.
Blue Light Exposure: Phones, tablets, and TVs emit blue light that blocks melatonin production. Even if you feel tired, your body won’t enter deep sleep as easily.
Bedroom Temperature: Your body needs to drop in temperature to sleep deeply. If your room is too warm, you’ll toss and turn all night.
Overstimulation Before Bed: If you’re scrolling through social media, watching intense TV shows, or dealing with stressful conversations right before bed, your nervous system stays in “fight or flight” mode. That means you’ll struggle to fall into deep sleep. This will affect you more during perimenopause due to low progesterone.
✔ The Fix? Keep your bedroom cool (between 60-67°F / 16-19°C), dim the lights in the evening, and avoid screens 60 minutes before bed.
The Hidden Sleep Disruptors—A Quick Recap:
Hormones play a key role in sleep—imbalances in progesterone, estrogen, melatonin, and cortisol can disrupt deep sleep.
Dehydration can make sleep worse, not better—hydrate properly during the day for fewer wake-ups at night.
Blood sugar crashes can cause 2 AM wake-ups—eat a balanced dinner with protein and healthy fats to stabilize glucose.
Gut health and inflammation impact sleep—support digestion to promote natural melatonin production.
Light, temperature, and stress before bed matter—reduce blue light, keep your bedroom cool, and calm your nervous system before sleep.
What’s Next? Part 3—Your Sleep Fix
Now that you know what’s stealing your sleep, it’s time to learn how to fix it. In Part 3, we’ll put everything together into a step-by-step plan so you can start sleeping deeply and waking up refreshed—no matter your age.
If you have any questions, jump to our private Facebook Group or the Ask Lisa page :)