This One Mistake Could Be Wrecking Your Sleep After 40

If you’re in midlife or menopause and find yourself waking up at 2 or 3 a.m.—wired, restless, and wide-eyed—you’re not alone. That frustrating cycle of falling asleep just fine, only to be jolted awake in the middle of the night, affects thousands of women. And while many chalk it up to “just getting older,” there’s more to the story.

Let’s explore how blood sugar, cortisol, and hormone shifts play a major role in your sleep—and what you can do about it starting tonight.

The Cortisol-Sleep Connection in Menopause

During menopause, estrogen and progesterone—your calming, sleep-supporting hormones—naturally decline. Without their balancing effects, cortisol can become more reactive. This can lead to night-time wakefulness, especially under stress or after skipped meals.

Why Skipping Dinner Can Disrupt Sleep

Skipping dinner can cause overnight blood glucose drops, triggering cortisol spikes that wake you up.

Light Hygiene for Better Sleep

• Turn off bright lights and screens 1–2 hours before bed
• Use amber lighting or blue-light-blocking glasses in the evening
• Get natural sunlight in the morning for 10–15 minutes

Healthy Fats for Sleep Support

A small fat-based snack before bed can help stabilize blood sugar. Examples include:

• Bone broth with coconut oil
• Turkey + avocado wrap
• Warm almond milk with collagen and cinnamon
• Chia sleep shots

Myth vs Truth

Myth: Waking up at night is just part of aging.
Truth: It's common, but not normal. Often caused by imbalances that can be addressed.

Root Causes of Sleep Disruption

• Blood sugar imbalances
• Elevated cortisol
• Missing evening nutrients
• Inconsistent light exposure

These can be addressed naturally by balancing rhythm, nourishment, and nervous system support.

Take Your First Step Tonight

• Download the free Primal Sleep Snack Guide
• Try one calming, fat-based snack before bed
• Step outside for early morning sunlight
• Schedule a free clarity call to map out a sleep recovery strategy