Tired But Wired? Sleep Fixes for the Perimenopausal Brain

You’re utterly exhausted… yet you can’t fall asleep. Or you wake at 3AM with your mind racing and your body buzzing. By morning, you feel like you barely slept at all.

Sound familiar?

If you're in your 40s or 50s, this frustrating cycle—“tired but wired”—is a hallmark of perimenopause. And no, it’s not all in your head. It's in your hormones.

Let’s unpack what’s going on and what you can do to start sleeping like you used to—maybe even better.

😴 What’s Messing With Your Sleep?

During perimenopause, several critical hormones that regulate sleep begin to decline or fluctuate, including:

• Progesterone – your natural calming, anti-anxiety hormone. Its early drop makes it harder to fall and stay asleep.

• Estrogen – supports serotonin and REM sleep. When it drops, you get lighter, more interrupted sleep.

• Melatonin – your body’s sleep signal. Production slows down with age, making it harder to feel sleepy at bedtime.

• Cortisol – the stress hormone that should be low at night. If it's too high (from stress, inflammation, or blood sugar swings), it wakes you up at 2 or 3AM wired and restless.

🔁 The Sleep-Hormone-Insulin Loop

Lack of sleep doesn’t just make you tired—it raises cortisol, disrupts insulin, and leads to:

• Weight gain (especially belly fat)

• Sugar cravings

• Mood swings and brain fog

• Even more hormone imbalance

It’s a vicious cycle… but the good news is, you can break it.

🛏 Top Sleep Disruptors in Perimenopause

• Late-night sugar or wine (especially red wine—hot flash trigger!)

• Eating too close to bedtime

• Blue light from screens before bed

• Skipping meals (which tanks blood sugar)

• Chronic stress (which keeps cortisol high)

• Perimenopausal hormone drops (not your fault!)

🧘‍♀️ Your Sleep Reset: Simple, Proven Strategies

1. Eat Dinner Earlier—and Smarter

Give your body 3 hours between your last bite and bedtime to help insulin levels drop and melatonin rise.

Best dinners: Light, protein-rich, easy to digest (grilled fish, veggies, soup, quinoa bowls).

2. Balance Your Blood Sugar During the Day

What you eat earlier directly affects how you sleep.

• Prioritize protein at every meal (25–35 grams)

• Add fiber and healthy fats to reduce blood sugar swings

• Avoid sugary snacks or high-carb meals before bed

3. Get Morning Light

Light early in the day turns off melatonin, sets your circadian rhythm, prompts an evening melatonin spike and helps you feel sleepy at night.

Try: 10–15 mins of outdoor time in the morning, even if it's cloudy.

4. Try a Wind-Down Ritual

Set a consistent bedtime and create a calming routine:

• Dim lights at least an hour before bed

• Use blue-blocker glasses or switch to red/orange lightbulbs

• Take a warm Epsom salt bath (magnesium helps sleep + detox)

• Do gentle stretching, breathing, or journaling

• Try Insight Timer app for guided meditation

5. Support Your Body with Sleep Nutrients

When hormones drop, your body burns through nutrients faster. These can help restore calm and support restful sleep:

• Magnesium Glycinate (300–400mg) – great for muscle relaxation and anxiety

• L-Theanine – reduces racing thoughts

• Vitamin D – supports melatonin

• Valerian root, chamomile, or holy basil tea

• Melatonin – start low (1–3mg); use occasionally if needed

Always check with your healthcare provider before adding new supplements.

6. Move Your Body (But Don’t Overdo It!)

Gentle daily movement reduces stress and improves sleep quality.

Best Bets:

• 10–20 min walks after meals

• Strength training 2–3x/week

• Yoga, Pilates, Tai Chi

• Avoid intense workouts late in the day (they raise cortisol)

❤️ You Deserve Rest That Heals

Sleep isn’t just about energy—it’s where healing happens. It supports weight balance, hormone repair, detoxification, and mental clarity.

You’re not lazy. You’re navigating a powerful biological transition. And there’s a lot you can do to ease the ride.

📣 Ready to Reclaim Your Sleep, Your Energy & Your Sanity?

Join me for a 3-part Hormones & Perimenopause Workshop, where we go deeper into real-world strategies to support your whole self—hormones, gut, sleep, metabolism, and mood.

🕖 Live on ZOOM 3 Wednesdays @ 7PM beginning 9 July💌 Sign up on my website inspirebyjillwellness.com🌿 Let’s restore your rhythm—together.