Sleep

Now we couldn’t talk about lifestyle reset ideas without talking about sleep, right? You’ve probably heard about the importance of sleep. We all know it. But it can be tricky in our midlife years because one of the key symptoms many women experience during this time is disrupted sleep — anxiety, night wakings, night sweats, or hot flushes that disturb rest. So you might be thinking, “Yes, I know I need sleep, but how? I’m struggling.” We’ll get to that. Because hormones absolutely affect sleep — and if we’re not sleeping properly or not prioritizing rest, that in turn impacts our hormones. We spend about a third of our lives asleep, and it’s essential for so many vital functions. It helps our body and brain repair, regulates mood, supports memory, learning, immunity, and even blood sugar balance. Cortisol also resets during sleep to prepare us for the next day. Anyone who’s gone through several sleepless nights knows how awful it feels — the low mood, the fog, the irritability. When my daughter was a newborn, I truly understood why sleep deprivation is considered a form of torture — I could barely function. Occasional bad nights are fine, but chronic poor sleep affects everything — energy, mood, immunity, libido, digestion, blood sugar, and judgment. It’s even been linked to higher risk of heart disease, hypertension, and diabetes. One thing I find fascinating is that insomnia is actually a low energy state. When the metabolism slows — for example, with low thyroid function or chronic stress — the body often compensates by releasing more adrenaline and cortisol to keep us going. That stress chemistry can make it hard to relax enough to fall asleep. Think about an overtired toddler — once they’ve crossed that threshold, they don’t crash, they become hyper. It’s the same with us: when the body is under-fueled or overstressed, we can feel wired but tired. So if you’re struggling with insomnia, hot flashes, or waking frequently, here are a few things to consider. First, we prepare for sleep from the moment we wake up. Most people focus on bedtime routines, but what happens early in the day matters just as much. When we wake up and immediately look at our phones, that bright light exposure confuses our circadian rhythm — the body’s internal clock. The best thing to do is step outside or look at natural daylight within minutes of waking — no sunglasses or screens. Even if it’s cloudy, that morning light helps your body set its rhythm so it knows when it’s time to be alert and when it’s time to wind down later. Next, blood sugar balance throughout the day is key. Irregular eating or skipping meals (especially breakfast) destabilizes blood sugar, leading to cortisol spikes at night that wake you up around 2–3 a.m. I often see this in women who practice intermittent fasting or eat very lightly during the day. Eat within an hour of waking up, include protein and carbohydrates at each meal, and don’t under-eat — prolonged caloric restriction is a major stressor that raises cortisol. If you still find yourself waking at night, a bedtime snack can help while you work on balancing blood sugar. Try something easy to digest, like warm milk with honey, tart cherry juice gummies (a natural melatonin source), or orange juice with collagen and a pinch of salt. Even a small bowl of vanilla ice cream or bone broth with salt can work for some people — it’s about keeping the body nourished and calm through the night. As the sun sets, start dimming your environment. Evening lighting should mimic dusk — warm, soft, and low. Avoid bright white or blue light from screens, or wear blue light blockers. Keep your bedroom cool, dark, and device-free. If you struggle with hot flashes, choose breathable fabrics like cotton or bamboo for your bedding and sleepwear. Avoid late-night high-intensity workouts, heavy meals, and alcohol close to bedtime. These raise cortisol or blood sugar and interfere with melatonin production — the hormone that helps us wind down. Cortisol naturally peaks in the morning and drops as the day goes on. When we respect that rhythm — staying active in the morning and winding down in the evening — melatonin can rise naturally to prepare us for rest. Finally, remember this: as you support your hormones and nourish yourself better, your sleep will improve too. Restoring blood sugar balance, eating enough, and reducing evening stimulation all help your body remember how to rest deeply again. Now that we’ve covered sleep, let’s move on and talk more about light.