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?
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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 get just a few hours of sleep per night due to chronic illness and pain that ramps up during the night. Melatonin effects my digestive track in a bad way so I can?t take it. My dr doesn?t have any suggestions. Do you have any suggestions?
Hi Crystal: I’d definitely discuss this with your doctor since we are not medical professionals, especially since you also have some other health issues. I hope you can find what will work best for you! 🙂
How do I continue to pave forward…when it gets hard…or do I just throw up my hands and say it doesn’t matter its just me? So tired of trying to fix what can’t get fixed..so done…no more looking back to lose at..just gonna stay where I am..nothing to feel disappointed about any longer.
Hi Irma: If you’re interested, one thing you might try is to make and keep a small, simple daily promise to yourself. This is the first step Chris and Heidi take with every client, and you can learn more about the process here: http://chrispowell.com/choose-a-promise/. Hope this helps, and we truly wish you the best!
Great article, sleep is hard to come by in our house with a toddler and an 8 month old. One wakes me up for help on the potty, the other wakes me up to eat. I like the idea of going to bed 15 min early for four nights. Gotta try it!
Wow, can I relate to this! I’ve been sleep deprived since the birth of my oldest son 5 1/2 years ago. I don’t think I’ve had 7 consecutive hours sleep since…geez, I’m too tired to remember when. ‘Cause, remember, it’s 7-9 CONSECUTIVE hours, not cumulative hours. Weight loss feels impossible, but then again a lot of things do – work, relationships, exercise, etc. Most days it’s just putting one foot in front of the other and getting through it. So I try to make one small change at a time (like no food after 7 p.m. for example, cause when I’m tired, I just want to eat to stay awake,) and stick to it until it becomes ingrained in my tired brain that this is now the new normal. I hope if I just make one wee, manageable change at a time, they’ll eventually add up and make a difference.
I’ve had insomnia since my daughter was born and that was almost 30 years ago. I get about 4-6 hours of sleep each night and sometimes no sleep. I have already lost 15 lbs and have about 55 lbs to go. I know that stress and depression play a lot on my lack of sleep and weight issues.
I want to thank you and Chris for all you are doing to help people live a more better life.
Take care,
Susan
Thanks, Heidi! I started having pains in my left shoulder which the doctor told me was due to a strained muscle. I then started falling asleep any time I sat down, and I mean any time…sofa, table, red lights!!! I finally had a sleep study done, and I now use a CPAP for sleep apnea. My life has changed!!! Energy has returned, and the brain fog gone! Oh, and the pain in my shoulder…stressed heart!!! Please have yourselves checked if you suspect you could have sleep apnea!!!