You’re in bed….
You’re exhausted….
But your brain won’t switch off…..
Or worse—you fall asleep easily, only to wake up like clockwork at 2:37am, eyes wide, heart pounding, mind racing with everything you didn’t get done.
Sound familiar?
As a Naturopath and Biochemist, I can tell you—this is not just bad luck or poor habits.
There’s a physiological reason your sleep has changed. And it’s deeply connected to your hormones, nervous system, and your ability to regulate stress and metabolism.
Sleep changes in perimenopause are real—and they’re biochemical
As you move through your 40s and 50s, your levels of progesterone and oestrogen begin to fluctuate.
Progesterone is naturally calming—it supports GABA receptors in the brain (your “slow down” neurotransmitter). When it drops, you become more prone to anxiety, restlessness, and light sleep.
Oestrogen helps regulate serotonin and melatonin, both of which are essential for deep, quality sleep. A decline in oestrogen = poor mood, light sleep, and temperature dysregulation (hello, night sweats).
Add to that rising cortisol from chronic stress, and your body is wired but tired—stuck in a stress loop that prevents restful sleep and drives belly fat storage.
This is why sleep in perimenopause isn’t just about “going to bed earlier”—it’s about addressing the internal hormonal chaos that’s affecting your brain chemistry and nervous system balance.
What happens inside your body while you sleep?
Sleep isn’t just rest. It’s a healing window for your entire system:
- Liver detoxification and hormone clearance
- Glucose regulation and blood sugar reset
- Melatonin production, which doubles as an antioxidant and hormone balancer
- Cortisol lowering, allowing the body to shift from “fight or flight” into “rest and repair”
- Fat metabolism and leptin sensitivity, both essential for weight regulation
So when sleep is disrupted—even subtly—it impairs detox, metabolism, inflammation control, and hormone clearance.
This creates a vicious cycle where your body starts holding on to fat, especially around the midsection, and your energy and focus suffer during the day.
The real reason you’re waking at 2–3am (from a naturopathic lens)
This time of night is when your liver is most active, according to Traditional Chinese Medicine—and if your liver is overwhelmed, trying to detox excess oestrogen, insulin, alcohol, sugar, or stress hormones, you’ll likely wake during this phase.
….On top of that:
Low blood sugar during the night = cortisol spikes = 2am wide-awake mode.
Exhausted adrenals can’t produce enough calming neurotransmitters, making you feel wired at night but drained during the day.
And poor sleep = raised insulin the next day = more belly fat, cravings, and blood sugar crashes.
Does this sound like a familiar loop???
My naturopathic strategies to restore deep sleep & metabolic healing
Instead of just melatonin or sleeping pills (which often sedate but don’t heal), I focus on root-cause solutions that reset your internal rhythms naturally. Here’s what I work on with my midlife clients:
1. Balance blood sugar all day long
Avoid skipping meals or eating sugar-laden “healthy snacks.”
Include protein, fibre and healthy fats in every meal to prevent night-time blood sugar crashes.
2. Support your adrenals before bed
Herbs like Withania (Ashwagandha), Rehmannia, and Passionflower help calm the nervous system and support cortisol balance.
A few drops of an adrenal herbal tonic can do more than a sleeping tablet ever could.
3. Magnesium is a non-negotiable
I often recommend magnesium for sleep. It helps relax the muscles, supports GABA production, and reduces cortisol.
4. Reset your evening rhythm
Your body needs rhythm to feel safe. Try:
- Dimming lights after 8pm
- Avoiding screens or EMFs
- Using calming oils like lavender or vetiver
- Journalling, deep breathing, or a warm bath with epsom salts (hello magnesium again!)
5. Liver and hormone detoxification
A sluggish liver can interrupt sleep and create hormone imbalances.
Gentle support with herbs like St Mary’s Thistle, Schisandra, or globe artichoke, along with bitter greens and water, can improve detox and sleep simultaneously.
What happens when sleep is restored?
- Your metabolism resets
- Cortisol drops
- Mood stabilises
- Belly fat starts to shift
- You wake up feeling clear, light, and like yourself again
- You don’t need to keep pushing through the fog or feeling like you’re going crazy.
Your body is simply asking for a different kind of care—one that honours this stage of life and supports the systems that modern medicine often overlooks.
Ready to sleep deeper, feel calmer, and reset your metabolism?
Join me for my Reset Your Midlife Belly Challenge — a free 5-day experience where I’ll show you how to naturally balance your hormones, restore deep sleep, and stop the weight gain cycle—without overwhelm, fad diets, or shame.
You’ll discover:
- The midlife sleep–hormone–weight connection
- Why your body is waking at the same time each night
- How to reset your adrenals, nervous system, and metabolism—naturally
- The exact steps I use with clients to heal insomnia, fatigue, and midsection weight
It’s time to stop managing symptoms and start reclaiming your energy—from the inside out.
With love, science & a grounded naturopathic heart,
Teressa Todd
Naturopath | Biochemist
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.
