Can’t Sleep? You Might Be Surprised by These Hidden Sleep Disruptors!

By Dr. Beth Meneley, Founder of Evolved Menopause

We've all been there—lying in bed, eyes wide open, wondering why sleep just won’t come. For many of us, the reason we can't sleep isn’t always obvious. You might be surprised to learn that things like stress, low progesterone, blood sugar imbalances, or even melatonin levels could be the culprits behind those sleepless nights. Let’s explore these unexpected reasons and get to the bottom of your restless nights.

1. Stress: The Sleep Blocker You Didn’t See Coming

Stress is sneaky. You might not think you're stressed when you’re winding down for bed, but cortisol—the stress hormone—can have other plans. When cortisol levels are high, it’s like the body is still in “fight or flight” mode, ready to fend off danger. And let’s face it, that’s not a great mindset for getting cozy and falling asleep.

Cortisol can block melatonin, the hormone that tells your body it’s time for sleep. So, if you’ve been feeling on edge or overwhelmed, your body might be holding on to stress, which keeps you awake. Finding ways to manage stress—like taking a warm bath, doing some deep breathing, or practicing mindfulness—can help cortisol chill out and allow melatonin to do its job.

2. Low Progesterone: The Missing Sleep-Inducing Hormone

You might be surprised to learn that progesterone—a hormone you probably associate with fertility—is actually key for sleep. Progesterone is like your body’s natural sedative, calming the mind and helping you fall asleep. If your progesterone levels are low, it can lead to a restless night, with your brain refusing to quiet down.

As we move through perimenopause and menopause, progesterone naturally declines, which is why sleep disturbances become so common for many women. By restoring progesterone levels with Bioidentical Hormone Replacement Therapy (BHRT), we can help bring back that calming effect, making it easier to drift off and stay asleep.

3. Blood Sugar Rollercoaster: The Midnight Wake-Up Call

Did you know that blood sugar levels could be keeping you from getting a good night’s sleep? You might fall asleep just fine, only to wake up in the middle of the night—say, 2 or 3 a.m.—and struggle to fall back asleep. What’s going on here?

This is often due to a blood sugar drop. When blood sugar dips too low in the middle of the night, your body responds by releasing adrenaline. Adrenaline is great for helping you survive emergencies, but not exactly what you need when you’re trying to stay asleep. If you’re waking up in the wee hours, it could be your body’s response to fluctuating blood sugar levels.

To keep your blood sugar steady through the night, try having a balanced bedtime snack that includes protein, fat, and complex carbs—something like a small handful of nuts or an apple with almond butter. This can help stabilize blood sugar and keep those midnight adrenaline rushes at bay.

4. Melatonin Mix-Up: Not Enough Darkness?

We often think of melatonin as the sleep hormone, and we’re right—it’s essential for signaling your body that it’s time to wind down. But what you might not realize is that melatonin needs the right environment to work well. It’s like the “director” of your sleep production, and it loves darkness.

If you’re exposed to blue light from screens before bed, you could be unintentionally suppressing melatonin production. This can make it harder to fall asleep when you finally turn out the lights. To help melatonin work as it should, try turning off devices an hour before bed, or use blue light-blocking glasses to reduce exposure. Creating a dark, cool sleep environment can also encourage melatonin to step up and direct you into a restful slumber.

Sleep Disruptors Working Together to Keep You Up

The truth is, sleep is more complicated than we think—it’s a beautiful symphony where hormones, blood sugar, stress, and even your environment all need to be in tune. When one part of the orchestra is off, it can throw everything out of balance. Whether it’s stress keeping cortisol high, low progesterone removing your “calm switch,” a blood sugar drop waking you up, or melatonin being blocked by too much screen time, there are many things that could be preventing you from getting the rest you deserve.

How the Evolved Menopause Approach Can Help

At Evolved Menopause, we take a personalized approach to sleep issues. We know that for many women, sleep is disrupted by hormone imbalances, stress, and blood sugar issues—and these can often be addressed through BHRT, nutritional support, and stress management techniques. By restoring hormonal balance, supporting the body’s natural rhythms, and focusing on what’s keeping you up, we can help you get back to those blissful, uninterrupted nights.

Sleep is not just about feeling rested—it’s about giving your body the time it needs to heal, rejuvenate, and function at its best. And when you sleep well, everything else—your mood, energy, focus, and overall health—starts to fall into place.

Ready to Get Back to Sleep?

If sleepless nights are holding you back, let’s work together to uncover the hidden reasons why. Whether it’s stress, low progesterone, blood sugar imbalances, or something else, we’re here to help you find the solution that works best for you.

Schedule a consultation today, and let’s unlock the restful, restorative sleep you deserve—so you can wake up feeling refreshed and ready to take on the world!