Sleep & Your Hormones: Why It’s Harder—and More Important—Than Ever

Can’t fall asleep? Or waking up wired at 3 a.m.? You’re not alone. Midlife sleep disruption is one of the most common (and frustrating) symptoms of perimenopause and menopause. And it doesn’t just make you tired—it messes with every aspect of your health.

What’s Going On:

• Estrogen & progesterone both impact sleep—and their decline means less deep rest.

• Hot flashes and night sweats can disrupt sleep cycles.

• High cortisol from chronic stress makes it hard to fall and stay asleep.

• Low melatonin production (which declines with age) makes sleep lighter and more fragmented.

Why It Matters:

• Poor sleep increases cravings and disrupts hunger hormones (ghrelin and leptin).

• It raises insulin resistance and inflammation.

• It slows recovery and muscle growth.

What You Can Do:

• Create a wind-down routine: dim lights, no screens 1 hour before bed, calming rituals.

• Add magnesium glycinate or a calming tea like chamomile or valerian root.

• Cut back on alcohol and caffeine, especially in the afternoon.

• Try gentle movement like stretching or walking in the evening instead of HIIT.

You can do everything right with diet and exercise, but if your sleep is off, your results will be too.

Quick Tip:

Try wearing blue-light blocking glasses after sunset this week. Just one change might lead to better melatonin production—and deeper sleep.

Got questions, want to learn more about something? Hit reply and let me know!

To strength, science, and success,
Keri Walter
Founder, Built for Her

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