You roll over and look at the clock—2:07 AM. Again.
You try to get comfortable, maybe kick the covers off due to feeling hot, then push them off when you get too cold again.
Your sleep is disrupted by the doona dance!!!!
Your mind starts racing: Did I reply to that email? Did I forget something today?
And just like that, you’re wide awake, exhausted, but unable to fall back to sleep.
Sound familiar?
If you’ve been struggling with middle-of-the-night wake-ups, you’re not alone. It’s one of the most common (and frustrating) complaints I hear from women in perimenopause and menopause.
And here’s the thing— please don’t give the excuse that “I’m getting older” or “I am so stressed” (I fell into the trap of the second one …)
There are real, biological reasons why your sleep is suddenly so fragile. The good news? Once you understand why it’s happening, you can start sleeping through the night again.
Let’s dive in.
Why You’re Waking Up (Hint: It’s Not Just Stress)
When you hit perimenopause and menopause, your hormones start shifting—and that has a huge impact on sleep.
During your reproductive years, your body naturally produces progesterone. This hormone acts like a built-in sleep aid, helping you feel calm, relaxed, and ready for bed. But as you move through perimenopause, progesterone drops, which means your natural ability to switch off and drift into a deep sleep gets weaker.
At the same time, estrogen starts to decline, and this affects everything from temperature regulation to mood stability. Estrogen helps keep cortisol (your stress hormone) in check and supports serotonin production (which your body uses to make melatonin—the sleep hormone).
So, what happens when these hormones are out of balance?
- Your body temperature fluctuates, so you wake up feeling too hot or too cold.
- Your stress response becomes more sensitive, so even small noises or thoughts jolt you awake.
- Your blood sugar regulation gets weaker, which can cause adrenaline spikes in the middle of the night.
It’s no wonder so many women feel like their sleep is completely out of control during this stage of life! (Can you relate?)
The 2 AM Wake-Up: What’s Really Happening
That middle-of-the-night wake-up isn’t random. There’s a pattern behind it, and once you see it, you can fix it.
1. The Blood Sugar Crash That Jolts You Awake
You know how toddlers wake up cranky when they haven’t eaten in a while? Your body isn’t that different.
If your blood sugar drops too low in the middle of the night, your body goes into “survival mode.” It releases cortisol and adrenaline to bring blood sugar back up—which is great for keeping you alive, but not so great when you’re trying to sleep.
That’s why so many women wake up with a racing heart, feeling wide awake for no reason.
What you can do:
- Have a small protein-based snack before bed—something like a handful of nuts (pistachios are the best), a boiled egg, or a spoonful of nut butter.
- Avoid sugar, alcohol, and refined carbs in the evening, as they spike and crash blood sugar levels.
2. The Stress-Hormone Switch That Keeps You Alert
Cortisol (your stress hormone) is supposed to be high in the morning (to wake you up) and low at night (to help you sleep).
But if your body is stuck in stress mode, cortisol stays too high at night—making it hard to switch off.
Ever felt wired but exhausted at bedtime? That’s cortisol messing with you.
What you can do:
- Enjoy morning sunlight within the first hour of waking—this helps reset your circadian rhythm
- Ensure your magnesium levels are optimal ( most of us are low)
- Try breathwork or herbal teas (like passionflower or chamomile) before bed
- Avoid screens at least 60 minutes before bed—blue light blocks melatonin production.
3. The Hormonal Imbalance That Triggers Night Sweats
Oestrogen is a natural temperature regulator, keeping your body cool and comfortable.
When oestrogen levels drop, your body struggles to regulate heat, making you more prone to hot flushes and night sweats—which wakes you up.
What you can do:
- Keep your bedroom cool (approx 20°C) and use breathable bedding like linen or cotton.
- Include phytoestrogen-rich foods (like flaxseeds and edamame) to support hormone balance.
- Support your liver (it helps clear excess stress hormones that contribute to hot flushes).
How to Take Back Your Sleep
Here’s the bottom line: You’re not broken…
Your body is just going through a transition. Menopause is a rite of passage into the revered wise woman, and with the right support, you can sleep through the night again.
Let’s recap the key changes that can make a difference:
- Balance blood sugar → Eat a protein-rich snack before bed to prevent adrenaline spikes
- Support progesterone & relaxation → Magnesium, adaptogenic herbs, and breathwork can help
- Cool your bedroom & regulate temperature → Estrogen-friendly foods + keeping cool at night
- Reset your circadian rhythm → Get morning sunlight and avoid screens before bed.
Menopause may change your hormones, but you can still have control over your sleep.
If you’re ready to dive deeper, grab my free Menopause Sleep Guide—packed with natural strategies, supplement recommendations, and an easy-to-follow bedtime routine.
And tell me—what’s been your biggest sleep struggle lately? Let’s get you sleeping through the night again.
Ready to kick start Gut Health? Book a Call!
This is how gut microbes can influence weight!
Probiotics can help you gain weight or lose weight by interacting with our genetics, food and metabolism.
And yes, I did say lose or gain weight……..
Firstly, let me explain that the trillions of microbes in the gut need to be varied, meaning that there should be a large variety of species. There are many different species (or breeds) of microbes, and they all have their place in aiding health — the more variety and balance, the better health results.
Back to the weight loss or weight gain issue….
Do you eat yogurt and berries for breakfast? Thinking that it’s helping you lose weight?
Well, Lactobacillus acidophilus (like the species found in yoghurt) has been connected to weight gain.
I am not saying throw your yoghurt and berries in the bin. Instead, I am suggesting looking at the overall picture. If Lactobacillus acidophilus is the predominant micro-organism of the gut, then weight gain can result.
It is about the variety of species of gut microbes. Imagine if we only have trained german shepherd guard dogs in the world. It may be a safe world, but I am sure that other breeds may be more suitable as a family pet.
While Lactobacillus acidophilus is associated with weight gain, other Lactobacillus species correlate with weight loss.
Species like Lactobacillus plantarum, Lactobacillus gasseri, and Bifidobacteria animalis have been found to support weight loss.
Want to lose weight?
Look at your gut flora to support your goal.
Tests can be performed to identify the predominant species of the gut, and specific species can be utilised to support weight changes.
Want more information about your gut health?
Or want to look at all the factors contributing to weight gain, I’d love to be able to help.
