Let’s talk about sleep—because if you’re a woman over 40, chances are good it’s not as easy as it used to be.
I hear this constantly from clients:
- “I can fall asleep, but I wake up wired at 2am.”
- “My brain just won’t shut off.”
- “I’m exhausted but can’t stay asleep.”
I get it—because I’ve been there too.
Sleep changes after 40 for many reasons, but three big ones I see over and over in my functional health and hormone practice are:
- Cortisol – your main stress hormone. If it’s running too high at night (hello, busy brain), it signals your body to stay alert. Stress is the main culprit here.
- Blood sugar crashes (aka nocturnal hypoglycemia) – When your blood sugar dips too low while you sleep, your body releases adrenaline or cortisol to bring it back up—often waking you up suddenly in the process. This will be from what you eat during the day, and can be from too many carbs or the wrong carbs, or too little protein.
- Perimenopause and menopause – your hormones are naturally changing which can lead to sleep issues.
One of My Favorite Tools: The 10-3-2-1 Sleep Method
This method helps reset your natural rhythm and support the hormones involved in restful sleep:
🕙 10 hours before bed — No more caffeine
Caffeine lingers in your system longer than you think, and it can interfere with cortisol and melatonin. Cut it off by noon or earlier. I make a point to stop caffeine by 9am.
🕒 3 hours before bed — No more food or alcohol
Late-night eating or wine can throw off blood sugar and block melatonin, your natural sleep hormone. I do this every night, and it not only helps with sleep but with weight and digestion.
🕑 2 hours before bed — No more work
Work (or mental stress) triggers cortisol. Give your brain time to unplug. It’s easy to keep working, especially if you work from home or computer, this is a great place to have boundaries!
🕐 1 hour before bed — No more screens
Blue light from devices suppresses melatonin. Choose calming, screen-free rituals instead. I started reading “real” books, and stopped reading books on my iPad in this 1 hour window, this a a great way to wind down!
Another hack is that I have my devices set to “warm” from 7pm on, to avoid the blue light if I need to check a device.
My Personal Sleep Stack
Even with a great routine, I still need extra support sometimes—especially during stress or hormonal shifts.
Here’s what I keep in my sleep toolbox:
💤 Melatonin – small doses (2-5mg) to nudge natural melatonin
💤 GABA – calming for the brain when thoughts won’t stop
💤 Magnesium Threonate – supports brain and nervous system relaxation
💤 Dream Serene by Shaklee – a gentle blend of L-theanine, valerian, lemon balm, and melatonin
💤 Rest & Rewind Tea by Shaklee – soothing herbal tea with clinically tested 5-HTP to support serotonin and melatonin production
💤 Kava Kava– helps relax the body and mind, especially on high-stress days
I don’t take all of these every night—but I’ve learned to rotate based on what my body needs. Many women do best with their own custom “cocktail” of sleep support, and that’s exactly what I help my clients discover.
Struggling with sleep isn’t just about being tired—it’s your body asking for support. Whether it’s hormone shifts, stress, or blood sugar crashes, there are solutions—and we can figure them out together.
My Hormone Reset Program is designed to uncover what’s really going on beneath the surface so you can finally feel rested, balanced, and clear-headed again. Or check out my Vibrant Reset & Thrive Program, that combines transformational health and wellness products with free health coaching!
Questions? Let’s chat in a free Healthy Hormone Discovery Call, to see what can be personalized for you! Click HERE to schedule your free call.
And here’s a Free Guide for you: “5 Steps to Boost Energy Naturally, for Women Over 40”, click HERE to download your copy!