Here’s What Might Be Going On

Do you often feel both wired and tired before bed, struggling to calm down enough to sleep? This common issue can be a sign that your circadian rhythm—your body’s natural sleep-wake cycle—is out of sync. Ideally, your body follows a set pattern: cortisol (the hormone that wakes us up) should peak in the morning and gradually decline by 10 p.m. to allow melatonin (the sleep hormone) to take over. But for many of us, this rhythm is flipped. We spend half the day trying to wake up and the other half fighting to wind down, living in a state of imbalance that’s especially noticeable at bedtime.

During menopause, these issues can become even more pronounced due to hormonal changes. Progesterone, a hormone linked to calming neurotransmitters like GABA, dips during menopause, which can lead to insomnia and heightened anxiety. Even if you still have regular periods, not ovulating consistently can throw your sleep patterns off because progesterone is at its lowest just before menstruation—hence the familiar pre-period sleep disturbances and mood changes.

Why Circadian Rhythm Matters for More Than Just Sleep

Our circadian rhythm doesn’t just affect our sleep; it impacts digestion, blood sugar regulation, liver detoxification, and even nutrient absorption in the gut. Light exposure, physical activity, and environmental factors (including food!) all play a role in keeping this rhythm balanced.

How to Support Your Natural Sleep-Wake Cycle

      1.   Avoid Late-Night Eating: Eating late can generate heat in the body, which disrupts sleep. Traditional Chinese Medicine suggests that organs like the stomach and small intestine are most active earlier in the day. This is supported by chrono-nutrition research, which studies how meal timing affects our metabolism. Try to eat your heaviest meals earlier in the day to support digestion and sleep quality.

      2.   Increase Protein Intake: Protein-rich meals can boost your intake of tryptophan, an amino acid that converts to serotonin (the happiness neurotransmitter) and melatonin. Some tryptophan-rich foods to add to your meals include chicken, turkey, salmon, lentils, oats, chickpeas, pumpkin seeds, and walnuts.

      3.   Boost Glycine and GABA: Glycine is another amino acid that helps support GABA, the neurotransmitter that promotes relaxation. Glycine is found in gelatinous cuts of meat like skin or bone broth, which can improve sleep quality.

      4.   Add More Magnesium: Often called “nature’s tranquiliser,” magnesium is essential for relaxation and sleep, and many people are deficient. You can find it in foods like green leafy vegetables, pumpkin seeds, black beans, avocado, and cashews. If you struggle with a racing mind before bed, try an Epsom salt bath—magnesium is absorbed through the skin and can help calm your thoughts.

      5.   Don’t Forget Zinc: Zinc, known as the “anti-anxiety” mineral, helps reduce feelings of overwhelm. Zinc-rich foods include prawns, crab, oysters, and sesame seeds. Be mindful of alcohol consumption, as it can deplete zinc and increase anxiety while also disrupting sleep and gut health.

      6.   Reduce Screen Time: Scrolling through your phone before bed can increase adrenaline and trick your body into thinking it’s still daytime. The blue light emitted from screens blocks melatonin production. Try to stop using screens at least an hour before bed and dim the lights in your home to signal to your body that it’s time to wind down.

Additional Tips for Better Sleep

• Stick to a consistent sleep schedule by going to bed at the same time each night.
• Avoid late-night exercise, which can raise cortisol levels and interfere with melatonin release.
• Don’t wait for that “second wind” to hit before heading to bed—try to sleep before you get overtired.

Think of these changes as training your body to follow its natural circadian rhythm. With a few adjustments, you can get back on track and enjoy more restful nights.

Let me know how these tips work for you in the comments below!

Thanks for reading!

Louise x