Why You Can’t Fall Asleep (or Stay Asleep) & How to Fix It

You’re exhausted. You finally crawl into bed, desperate for a good night’s sleep… but instead of drifting off, your brain decides now is the perfect time to replay every awkward conversation from middle school. Or you fall asleep just fine, only to wake up at 3 AM, staring at the ceiling while the minutes tick by.

Sound familiar?

If you’re struggling to fall asleep—or stay asleep—your hormones might be to blame.

🚨 Why You Can’t Sleep (It’s Not Just Stress)

Your body relies on a delicate balance of hormones to regulate sleep, and when they’re out of whack, your rest suffers. Here’s what might be going on:

🧠 Cortisol Is Too High at Night
Cortisol is your stress hormone. It should be high in the morning (to wake you up) and low at night (so melatonin can take over). But if you’re dealing with stress, blood sugar swings, or inflammation, your cortisol stays high—keeping you wired when you should be winding down.

🌙 Your Melatonin Production Is Off
Melatonin is your sleep hormone, but things like blue light (from screens), stress, and nutrient deficiencies can block its production. Without enough melatonin, falling and staying asleep becomes a struggle.

💡 Your Blood Sugar Is Dropping at Night
Ever wake up hungry, anxious, or wide awake at 2 or 3 AM? That could be blood sugar dysregulation. When your blood sugar drops too low overnight, your body releases cortisol and adrenaline to bring it back up—which wakes you up.

🔥 Your Progesterone Is Too Low
Progesterone is a calming hormone that helps you feel relaxed. If you deal with PMS, anxiety, or irregular cycles, you might not be making enough progesterone—which can leave you tossing and turning.

😴 How to Finally Get Better Sleep

The good news? You don’t have to accept restless nights as your new normal. Try these hormone-friendly sleep hacks:

🌿 Balance Your Blood Sugar
✔️ Eat protein + healthy fats at dinner (no carb-only meals!)
✔️ Try a small protein-rich snack before bed if you wake up hungry
✔️ Avoid sugar, alcohol, or caffeine too late in the day

🧘 Lower Cortisol in the Evening
✔️ Swap doom-scrolling for reading, journaling, or stretching
✔️ Use magnesium, chamomile tea, or calming essential oils before bed
✔️ Keep a consistent bedtime to train your circadian rhythm

📵 Boost Melatonin Naturally
✔️ Dim the lights 1-2 hours before bed
✔️ Use blue-light-blocking glasses if you’re on screens at night
✔️ Get morning sunlight to regulate your body clock

🌙 Support Progesterone (Your Sleep Hormone)
✔️ Reduce stress (progesterone gets blocked when cortisol is too high)
✔️ Eat progesterone-supporting foods like leafy greens, pumpkin seeds, and grass-fed dairy
✔️ Consider natural progesterone-boosting supplements (ask a pro!)

Ready to Take Back Your Sleep?

If you’re tired (literally) of struggling with sleep, the real fix isn’t just melatonin gummies—it’s balancing your hormones.

💛 Need a step-by-step plan? Let’s figure out what your body needs. Book a free 20-minute consult! 

Your best sleep is waiting—let’s get you there! 😴✨