763. Sleep & Hormones: Why Your Brain Won't Shut Off At Night

In this episode, I break down why you can feel exhausted all day but suddenly wired the moment you try to sleep. We talk about how cortisol, melatonin, blood sugar, and perimenopause all play a role, and what you can actually do to get real rest.

What we cover:

1. Cortisol and melatonin basics

• Your circadian rhythm depends on high cortisol in the morning and low cortisol at night.

• If cortisol spikes in the evening, you will feel "tired but wired."

• Taking melatonin will not help if melatonin is normal and cortisol is the real problem.

2. How DUTCH testing reveals the root cause

A DUTCH hormone test shows:

• Your full cortisol pattern throughout the day

• Melatonin output

• Blood sugar, nutrient, and inflammation markers

• Estrogen and progesterone levels that may affect sleep

This is why DUTCH is so helpful for women who have tried every sleep aid with no results. One client had perfect melatonin but high nighttime cortisol. Once we targeted that, her sleep finally improved.

3. Simple tools to try tonight

• Protein before bed: At least 20 grams to stabilize blood sugar and quiet cortisol.

• Nighttime routine: Lower lights, cooler bedroom, weighted blanket, deep breathing, red light, warm bath.

• Journaling: Empty your brain before bed so you are not carrying mental clutter into sleep.

4. Perimenopause and sleep changes

Falling progesterone can make it harder to relax or stay asleep. Supporting progesterone naturally and adding magnesium or B vitamins at ni