S: Welcome, welcome, or welcome back! Today we’re going to take a look at how poor sleep sabotages metabolisms and give you real solutions. I’m Sharlene Styles, certified holistic nutritionist, life coach and metabolism mechanic.
C: And I’m Cheryl Gordon. I educate midlife women about losing weight, feeling stronger and sleeping better with the tools of yoga and mindfulness. This is episode five in our series Midlife Reset.
This is a huge and super important topic. For a deeper dive, Sharlene and I will be offering a four part video course later this year. Be sure to sign up for our newsletters (we’ll give the websites in the comments below this video) so you don’t miss the launch.
S: So, how did you sleep last night Cheryl?
C: I sleep better now. But in the perimenopause years, it became a real struggle to get to sleep, which I later learned is delayed onset sleep disorder, and then to stay asleep, which most of us know as classic insomnia.
S: Me too. And it only gets worse the more you lie there, wide awake, stressing about how tired you’ll be tomorrow. That anxiety — and the sleep deprivation — start feeding off each other.
And that is your first big clue as to why poor sleep contributes to belly fat.
You see, when your body isn’t getting enough restorative sleep, it registers that as a stress signal. And when you’re under stress — whether it’s emotional or physical — your body releases more cortisol.
Cortisol as we know is your body’s main stress hormone, and one of its jobs is to store energy… often right around your midsection. It’s your body’s way of protecting you, but it’s not so helpful when you’re trying to feel lighter and more balanced.
So this isn’t just about being tired. It’s a hormonal loop — and breaking that cycle starts with understanding it. Because once you see the pattern, you can start to shift it — gently, and without judgment.
C: I wish I would have reached out for help sooner. Here’s a wisdom bomb… the drop in progesterone reduces our body’s ability to produce melatonin. And progesterone is required to manufacture GABA. This is a neurotransmitter that induces a calm state of mind. Incidentally, research shows that somatic, mindful movement like yoga also increases GABA.
S: It may also be important to note here on the topic of progesterone — it’s really the ratio of progesterone to estrogen that makes the biggest difference. Even if your estrogen is technically within range, if progesterone drops too low — which it often does in midlife — that imbalance can really throw off your sleep.
Lower progesterone means less support for melatonin production, so your natural sleep-wake rhythm gets disrupted. And without enough melatonin, it’s harder to fall asleep, stay asleep, and feel rested in the morning.
Another layer here is blood sugar. If you’re experiencing spikes and crashes throughout the day — maybe from skipping meals, eating too many refined carbs, or constant snacking — that can mess with insulin regulation. And when blood sugar crashes in the night, your body releases stress signals that can jolt you awake.
So while we often think of sleep as just about bedtime routines, it’s actually a full-day hormonal conversation — from what you eat to how your hormones are dancing together behind the scenes.
C: Let’s talk about sleep interruption. A lot of my clients report that they slept for a few hours then woke up and couldn’t get back to sleep. Sleep interruption. I assure them that they are normal! This is a big topic but quickly, we cycle through approximately 90 minute sleep waves. We relax…sink into deep sleep… come up through REM and then almost wake up… and repeat. Physical exhaustion can keep us comatose for the first few cycles but then built up stress (or the blood sugar crashes you mentioned Sharlene) can claim dominance in the wee hours. And boy is my brain cuckoo at 3 am!
S: Oh, totally — 3 a.m. brain is a whole mood. And here’s why that time of night matters so much…
Some of the most important repair work your body does happens right in those middle-of-the-night hours — especially when you’re cycling through deeper stages of sleep. This is when your brain is consolidating memories, organizing thoughts, and cleaning out waste through something called the glymphatic system — kind of like a nightly rinse cycle for your brain.
Your digestive system is also doing its own version of housecleaning — flushing out what’s no longer needed, supporting liver detox pathways, and helping to regulate blood sugar and hormone balance for the next day.
So when that rhythm gets disrupted — whether it’s from stress, hormone imbalance, or blood sugar dips — not only do you wake up feeling foggy, but your body misses out on that crucial overnight reset.
That’s why we say sleep is so much more than rest — it’s repair, regulation, and reset all in one.
C: If you haven’t already caught episode #4 (the Stress-Weight Connection), you’ll want to go back as there is more details in that. Let’s talk about solutions. We promised we’d show how to get back on track Sharlene.
S: Yes! Let’s talk food — because what and when you eat absolutely affects how well you sleep.
One of the biggest things I see with women in midlife is skipping meals or going too long without eating — especially in the afternoon. That can tank your blood sugar, which sets you up for evening cravings, late-night snacking, and those dreaded 3 a.m. wakeups. So the first step? Balance your blood sugar during the day. That means including protein, healthy fats, and fiber at every meal — especially breakfast. Yes, even if you’re not hungry in the morning — that’s a signal your metabolism needs some loving.
And while we’re on the topic of nutrients, let’s not forget magnesium. It’s one of the most common deficiencies I see — and it’s absolutely essential for calming the nervous system, relaxing muscles, supporting melatonin production, and even helping regulate blood sugar. Think of it as your body’s natural chill pill. You can get it from leafy greens, seeds, nuts, and whole grains — or supplement if needed, especially in the evening to help wind down. And remember, not all forms of magnesium do the same thing — we may have to talk about that in another episode.
And finally, try to avoid heavy meals or sugar late at night. Your digestive system needs time to wind down too. Eating too close to bedtime can interfere with deep sleep, because your body’s too busy digesting when it should be restoring.
C: It’s just not “ok” to sleep like crap. You need to make your health a priority!
As I mentioned earlier, we have a full four part video series coming up to offer even more explanation and further tools. And on my website, www.cherylgordonyt.com, there are several videos and audio tracks to help with sleep. We’ll put the link to that in the show notes.
Getting back to what you mentioned earlier Sharlene. Good sleep is a whole day in the making. Here are a few quick pointers to get you started on better sleep:
- Good sleep begins in the morning. It might mean limiting caffeine. It means getting daylight exposure within 30 minutes of rising (preferably within 2 hours of sunrise). There is a unique combination of yellow and blue light rays when the sun is still at that angle. This communicates with a primal part of your brain, signalling it’s time to get active.
- Invest in planning of your day, just like you were a big boss… prioritizing what will get your attention and where you may need to say NO. Heading problems off at the pass whenever possible instead of being too distracted by a newsfeed to really give yourself attention. This focus on your priorities creates a feeling of safety in your nervous system that influences bedtime thoughts.
- Physical movement flushes inflammatory compounds, like the endotoxins from chronic stress, out of your system. This eases joint pain, creates a feeling of wellbeing and decreases risks of chronic diseases. It also reduces aches and pains when you are tossing a turning at 3 am.
- Let the light fade gradually toward bedtime. Avoid overhead lights two hours prior to bed. Avoid electronic screens one hour before bed. Melatonin is released as the sun sets in natural environments. That primal part of your brain is still absorbing the directions from light sources. Too much light, or the wrong kind, is very confusing.
- Do execute a relaxing regimen before bed… a bath, reading, stretching, meditating, etc. Recognize that the time assigned for sleep is sacrosanct. No working, scrolling, laundry, etc. If sleep is elusive, invest in practices that support Non Sleep Deep Rest such as meditation, restorative yoga or breathing consciously. These can be done right in bed. They alleviate anxiety around sleeplessness and research shows they benefit our brains and bodies similar to actual sleep, maybe even more effective in some cases!
S: Love it! And while these tips might sound simple on the surface, the real magic happens when you turn them into habits. That’s when it all starts to click — and you realize how powerful small, common-sense shifts can be. You don’t need to overhaul your life to sleep better… just start with one or two gentle changes, and let your body show you what it’s been craving all along.
C: My suggestion is to choose one new habit, like the early morning sunshine or adding more protein at breakfast. Work on that for a week or more until it feels normal. Then, rewatch this video or scan the show notes and pick number two on your list. It is not sustainable to do “all the things” at once. This is a lifetime project!
S: And you can find more resources on either of our websites, www.purenaturalhealth.ca or www.cherylgordonyt.com Please subscribe to this podcast channel and comment. Let us know how your empress journey is unfolding and whether these topics affect you too. Next episode will be about staying hydrated… your secret weapon to detox and weight loss.
