Why Is Sleep So Hard in Midlife? Just When We Need It Most
If you’ve been following my blog, you know how seriously I take sleep, especially in midlife. It’s one of my 6 Pillars of Wellness, a core topic in my From Stuck to Strong talk, and the inspiration behind two of my mini courses.
Why? Because once we reach midlife, sleep becomes essential, not just for energy, but for hormone balance, fat loss, mood, metabolism, and mental clarity.
And yet, for many of us, this is the very stage where it becomes so elusive.
What’s Going On With Sleep in Midlife?
You’ve probably heard that declining estrogen and progesterone impact sleep. But what most women don’t realize is just how much those hormonal shifts influence the rest of our internal systems: our circadian rhythm, cortisol and melatonin levels, even neurotransmitters like serotonin and dopamine.
Then you layer in real life:
– stress,
– a snoring partner or restless pet,
– late-night scrolling,
– or an overactive mind full of to-dos…
...and it’s no wonder we wake up feeling depleted.
Why Deep Sleep Matters (More Than You Think)
Let’s talk about what happens while you sleep:
Light Sleep:
This is your transition zone. Your body begins to relax, your heart rate slows, and your brain starts processing memories. It makes up about 50% of your sleep time.
Deep Sleep:
This is the gold mine. During deep sleep, your muscles repair, your brain detoxes, human growth hormone is released, and your immune system strengthens. You need 1.5–2 hours a night to feel truly restored.
REM Sleep:
Most of your dreams happen here. REM sleep boosts emotional resilience, creativity, and memory. Without it? You’re moody, foggy, and less sharp over time.
In fact, chronic poor sleep has been linked to an increased risk of Alzheimer’s and heart disease. (Source)
My Own Wake-Up Call
I’ve lived this. As someone who’s gone through menopause and has an autoimmune condition, I’ve experienced frustrating, unpredictable sleep. That’s why I’ve spent years tracking and testing ways to improve my sleep naturally.
I even wear an Oura ring to monitor my sleep stages and patterns, and let me tell you, what I see reflected in that data is exactly what I see in my clients:
❝ They want to sleep better, but don’t want to rely on melatonin, wine, or over-the-counter sleep aids. ❞
The truth? Those “quick fixes” often disrupt your body’s ability to self-regulate, leaving you worse off long-term.
The Real Sleep Solution? It's a 24-Hour Practice.
Better sleep isn’t something that starts at 9 p.m.
It starts the moment you wake up.
✔️ Are you getting morning sunlight?
✔️ Are you eating in a way that supports blood sugar stability?
✔️ Are your stress levels spiking and crashing?
✔️ Are you doing the right movement to support sleep, not overstimulate your system?
Once we start aligning our habits with our natural circadian rhythm, things begin to shift.
One of my recent clients told me that just a few weeks into our work together, her mood and sleep had both improved significantly. These may not sound like huge wins, but they are. Because better sleep fuels everything: your strength, your metabolism, your mindset, and your ability to show up for the life you want.
Diet & Sleep: What You Eat Matters
A few food-related shifts I often recommend:
Avoid heavy, late-night meals
Skip processed snacks and added sugar
Ditch the late afternoon caffeine
Minimize alcohol (especially close to bedtime)
These seem small, but they have a big impact on your sleep quality and ability to enter deep, restorative sleep stages.
Ready to Reset Your Sleep?
If you’re tired of feeling tired... I created something simple and effective to help:
The Deep Sleep Reset — my $27 mini course designed for women in midlife who want to sleep better naturally.
Inside, you’ll learn:
What’s actually getting in the way of deep sleep (and what to do instead)
Daily shifts that support your sleep 24/7
Simple tools to help regulate your hormones, reduce night wakings, and fall asleep more easily
A flexible framework you can return to again and again
If you’re done guessing and Googling, and you’re ready to get real momentum toward better rest, this is your starting point.
Tap here to get the Deep Sleep Reset now.
You deserve to feel refreshed when you wake up.
You deserve nights that restore you, not drain you.
Let’s make that your new normal.
