Sleepless in Menopause: How I Took Back My Nights

As someone who has experienced the challenges of menopause firsthand, I know how frustrating it is to battle sleepless nights. The tossing, turning, night sweats, and middle-of-the-night wake-ups became my new normal for far too long. But through trial and error—and helping hundreds of women through this stage—I’ve learned a few key lessons about reclaiming your rest.

The truth is, the hormonal shifts of perimenopause and menopause can wreak havoc on your body’s natural sleep rhythms, but there are practical solutions. While there’s no magic bullet, making small, intentional changes to your nutrition, lifestyle, and habits can transform your nights (and your days).

Here are the five biggest lessons I learned about menopause and sleep (all naturally)—and what finally worked for me.

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1. Cut Back on Added Sugar—15 Grams or Less is Your Magic Number

Did you know that sugar wreaks havoc on your sleep, especially during menopause? Elevated sugar levels spike your blood sugar, leading to nighttime wake-ups and restless sleep. This is because your body overcompensates for the spike by releasing stress hormones like cortisol—yes, the very hormone you’re trying to keep in check.

Personally, I’ve noticed that if I choose to enjoy sugar—say it’s a birthday or a party—I can almost guarantee I’ll wake up with hot flashes. Why? Because the hijack of my insulin response causes my body temperature to rise, leaving me super hot and uncomfortable at night. Over the years, I’ve seen this same pattern in many of my clients.

But here’s the empowering part: It’s a daily choice. I know that keeping my added sugar intake under 15 grams per day helps me avoid those sleepless, overheated nights. This means being mindful of hidden sugars in “healthy” snacks like granola bars, flavored yogurts, and even salad dressings. Reading labels is key!

When you lower your sugar intake, you’ll not only sleep better but also notice more stable energy levels throughout the day.

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2. Set a Caffeine Curfew—Even if You Think You Don’t Need It

I used to think I could handle caffeine late in the day. After all, I was falling asleep, so what’s the harm, right? Wrong. What I didn’t realize was how much caffeine was interfering with my ability to get into deep, restorative sleep.

Caffeine stays in your system for 6-8 hours, and during menopause, your body is more sensitive to anything that might increase stress hormones like cortisol. Even that mid-afternoon coffee could be quietly sabotaging your nights.

My game-changing moment? Setting a caffeine curfew at 1 p.m. The difference was almost immediate—I felt more relaxed in the evenings and woke up feeling more refreshed. If you’re struggling with sleep, start experimenting with an earlier caffeine cutoff. It’s one of the simplest changes you can make, and the results can be dramatic.

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3. Find Balance With Your Workouts—Don’t Overdo High-Intensity Exercise

Exercise is crucial for overall health, but during menopause, too much high-intensity exercise can backfire when it comes to sleep. Here’s why: Intense workouts elevate your cortisol levels, and when cortisol stays high into the evening, it disrupts your body’s ability to relax and fall into deep sleep.

Instead of pushing your limits every day, try incorporating more low-impact workouts like yoga, Pilates, or walking. Strength training is also fantastic for hormonal health, but keep the high-intensity sessions to just a couple of days a week. By balancing your workouts, you’ll support your hormones, reduce stress, and sleep better (you can check out our free workout for hormone balance here).

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4. Rethink Alcohol: Take a 21-Day Break and See What Happens

A glass of wine might feel like it helps you relax, but alcohol is one of the biggest sleep disruptors during menopause. While it may help you fall asleep initially, it disrupts your REM sleep—the deep, restorative phase your body needs to truly recover. Alcohol also dehydrates you and increases your body temperature, which makes night sweats and hot flashes even worse.

Here’s something else to consider: Your body prioritizes processing alcohol over detoxing hormones stored in your midsection. If you’re struggling with weight gain (especially belly fat), this is another reason to drop the nightly nightcap. By giving your body a break from alcohol, you allow it to burn through those stored hormones rather than letting them take up camp in your belly.

I challenge you to take a 21-day break from alcohol and see how your body responds. Many of my clients report sleeping better, feeling more energetic, and even noticing a leaner midsection. Replace your evening drink with a calming herbal tea or sparkling water (tip - use the same wine glass you normally use, and pour your sparkling water into it) —it’s a simple swap that can lead to big changes.

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5. Track Your Sleep Patterns to Learn What Works for You

If you’re still struggling with sleep, investing in a sleep tracker can be a game-changer. I personally use the Oura Ring, and it has provided incredible insights into how my daily habits—like food, caffeine, and exercise—impact my sleep.

By tracking your sleep, you can start to see patterns and make data-driven changes. For example, you might discover that eating late at night or skipping your evening walk affects your sleep quality. With tools like the Oura Ring, you can take the guesswork out of the process and create a routine that supports restful nights.

(Interested in trying the Oura Ring? Email me at info@strengthandgracefitness.com to see if I have a discount code available—these come and go, but I’m always happy to share when I have one!)

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Take Back Your Sleep With the 21-Day Detox

If you’re ready to take control of your sleep and learn how nutrition impacts your hormone balance, my 21-Day Detox is the perfect place to start. This DIY program helps you eliminate common hormone disruptors, including sugar and alcohol, so you can identify what’s really affecting your sleep and energy levels.

It’s a simple, step-by-step plan that empowers you to reset your body and get the restful sleep you deserve. You’ll also learn how to fuel your body in a way that supports weight management, balanced hormones, and better overall health.

Ready to transform your nights? Click here to learn more about the 21-Day Detox and start your journey to better sleep today!

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