Sleep… or the lack thereof… is a hot topic around our house right now. With everything happening around us, it’s easy to skip a bit of sleep here and there, and soon we start to miss the regular, non-interrupted ZZZs we’re so used to getting.
Besides making us feel tired and a bit grumpy (as Cash often reminds me!), a lack of sleep causes issues you might not even be aware of.
In fact, after we hit 35 and beyond, sleep deprivation isn’t just a “bad habit”—it’s a biological stressor that spikes cortisol and tanks our estrogen and progesterone levels.
Relate: Click here for my full perimenopause guide →
✨ TL;DR: The Sleep-Hormone Connection
- The “Master Switch”: After 35, sleep is a biological stressor. Poor rest spikes cortisol and tanks estrogen/progesterone, leading to the “Exhaustion Gap.”
- Metabolic Sabotage: Lack of sleep flips your hunger hormones (higher Ghrelin, lower Leptin), making weight loss nearly impossible despite your best efforts.
- Muscle as Armor: Your “Biological Shield” is built during deep sleep. Without it, your strength training gains—and your metabolic health—will suffer.
- The Solution: Don’t overhaul; use Power Promises and the CRR Protocol to reclaim your rest one small brick at a time.
Keep reading for the full biological breakdown and expert tips from Lauren Douglas, FNP-C.
Sleep…or the lack thereof…is a hot topic around our house right now. With everything happening around us, it’s easy to skip a bit of sleep here and there, and soon we start to miss the regular, non-interrupted ZZZs, we’re so used to getting.
For more info, you don’t want to miss my Podcast episode with Lauren! Check it out here: Spotify, Apple, YouTube
Build Your Biological Shield
Go beyond the workout. Discover the science-backed protocol to protect your bone density, muscle mass, and metabolic health for the long game.
The Sleep Depravity Cycle
How a lack of rest creates a “No-Win” situation for your weight and health.
1. Metabolism
Lower leptin and higher ghrelin levels create a hormonal “no-win” situation for weight loss.
2. Brain & Safety
Fatigue causes 100,000 auto crashes annually and makes it harder to think clearly.
3. Physical Strain
Chronic loss triggers a higher risk of diabetes, heart disease, and lowers your immune system.
4. Intimacy
Excess fatigue negatively affects intimate relationships and reduces motivation to fix the cycle.
Transformation Tip: Use “Power Promises” to reclaim your evening routine!
Scroll down for more info.
Looking for more info on the topics above?
Click the links below + take a listen:
How Much Sleep Do You Need?
⏱️ THE QUICK ANSWER
Most adults require 7 to 9 hours of quality sleep per night to maintain hormonal balance, metabolic health, and cognitive function.
If those stats aren’t a wake up call (pun intended), then I don’t know what is. The truth is that we need to get at least 7-9 hours per night. Ladies, this is especially crucial for us! A study at Duke University found that women need more sleep than men because of our awesome multi-tasking brains. And speaking of multi-tasking, a good rule of thumb is to keep other activities (reading, working/playing on the computer, paying bills, watching TV, etc.) out of your bed and reserve it only for sleeping and intimate-type activities (*wink, wink*). Not to mention, a lack of sleep can age your skin, and you know I’m all about keeping those good anti-aging secrets.
It’s All About Routine + Power Promises
While I’ve always advocated for a solid bedtime ritual, I’ve shifted my mindset to focus on Power Promises. Instead of trying to overhaul your entire night, lay one “Power Promise brick” at a time.
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The 15-Minute Shift: If you want to get to bed earlier, don’t try for an hour all at once. Go to bed 15 minutes earlier each night for four nights.
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Create a Ritual: Soak in the tub, read a book, or enjoy some herbal tea. Consider adding a Magnesium L-Threonate or Glycinate supplement to help bridge that Exhaustion Gap. (I love my partners at NuLevel Wellness for this!)
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Wake Up at the Same Time: Even on weekends. This cues your body when it’s time to wake up and when it’s time to shut down.
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Eat on a Schedule: Regular meals (like in carb cycling) keep your energy levels constant so you don’t “crash” at the wrong times.
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The 10-Minute Reset: If a full 8 hours isn’t possible, take a 10-minute “micro-nap” to downshift your nervous system and lower cortisol.
Build Your “Biological Shield”
We often think muscle is built in the gym, but your body builds your “armor” (muscle) while you sleep. During perimenopause, you are fighting to keep bone density and muscle mass. If you aren’t hitting deep sleep, you aren’t recovering, and you’re leaving your armor at the door.
Strength training protects your metabolism, but only if you give your body the sleep it needs to repair.
The CRR Protocol: Giving Yourself Grace
If you have a night where you stay up too late, do not beat yourself up (that just raises cortisol more!). Use my CRR Protocol to get back on track:
Does this all seem totally overwhelming? Pick just one tip and set a Power Promise around it. Even one tiny improvement can make a world of difference!
Does this all seem totally overwhelming? Pick just one tip and set a SMART Goal. Even one tiny improvement can make a world of difference!
Sweet dreams!
xo,
Related reading:
Leave the Back to School Grind Behind: Take Some YOU Time
Feeling Tired? Top 5 Tips to Naturally Boost Your Energy Levels
Immune-Boosting Tips to Stay Fit + Healthy
Keep It Simple: My Morning Routine
Life Lessons Learned | Developing Integrity, Learning to Love Yourself, and Setting Boundaries
19 Responses
I’m in nursing and work the 11pm-7am shift, 6 nights a week I am awake. And it is very difficult to get a solid 7 to 9 hours of sleep during the day hours. Which has plenty of health issues I am suffering from. I will never take a nights sleep for granted
Should get tested for sleep apnea too. Untreated sleep apnea will not help you get the sleep you need. In fact it can hurt you and make treating things like high blood pressure, diabetes, or heart arrhythmias harder.
How about some tips for the moms that work night shifts and are only allowed 4 to 5 hours a night. … napping during the day seems to make things more difficult and mommy. . exhausted. 🙁
Heidi,
I’ve been following you and Chris for the better part of a year now. I found the dieting informaiton very effective and useful however when it comes to sleeping this is where I run into major trouble. My old job that I had I worked two differen shif: Thursday/Friday 2pm-10pm and then also Saturday/Sunday overnight 6pm-6am. I lost that job and now I’m on a schedule with my new job Friday/Saturday 9pm-9am (overnights again…) and then Sunday 9pm-7am (and not to mention the gobs of extra shifts with 1st, 2nd or 3rd shift hours in between my regular schedule). This creates for a horrible sleeping schedule and I just cannot get a routine down with it. Some mornings I get off and I can go right to bed, other mornings I’m up for another 1-4 hours before I can finally sleep. Any advice would be helpful at this point. My schedule is not going to change any time soon so it’s what I have to work with. Congrats on baby Ruby by the way!!!
Heidi,
Hi. Congrats on your new baby girl Ruby!! She is beautiful :-)I have a question… How do you get an active 3 year old girl to bed and keep her on that schedule. My daughter is a night owl and loves to stay up late. No matter what I try she will not fall asleep. I do have a bedtime routine for her. I’m not getting enough sleep because of this and I’m a single mom and full time college student(OSU). I have asked several doctors, their suggestions never help. What tips can you offer? I respect your opinion. Have a great night 🙂
Go bucks!
Now I’m sleepy haha… I read before bed or turn on my iPod before bed… these are my relaxers at night. (I sometimes do both of these)
Congratulations on the new addition. What you say about getting enough sleep is easier said than done. I get maybe 5 hours if that a night bof sleep, and yes I am massively over weight. I have been laid off due to the govts sequestration. It’s been 6 months now. With stress and sevier depression, it’s hard to do anything thing especially sleep. If you can give me any suggestions that would greatly appreciated. Thanks and love what you and your hubby do to educate. Take care
I am so guilty of doing my homework while laying in bed. But it is the only quiet place I can find and it is usually late at night. I am always tired!
How can I get a good nights rest if my baby is waking up every 3 hours to eat?
This could not have come at a better time. I have chronic insomnia and lately it’s really been bad. I think just picking one thing to focus on and trying not to get frustrated with the other things might be just the thing to help me break this dreadful cycle! Thanks!