Why Sleep is the Foundation of Your Well-Being (and What Happens When You Don’t Get Enough)
If you’ve ever said, “I’ll catch up on sleep this weekend,” or you’re constantly looking for an afternoon pick-me-up, you’re not alone. Many women have run, or are running, at a pace that, frankly, isn’t sustainable. Juggling work (schedules, deadlines, projects), home (laundry, meals, groceries, cleaning), and/or motherhood (pick-ups & drop offs, lunches, permission slips, illnesses, activities, playdates, birthday parties) isn’t just leaving us tired and burnt out; it’s actually setting us up for a lot of potential health issues down the road.
Because here’s the truth: sleep isn’t a luxury. It’s a biological necessity, and when we don’t get enough of it, every system in our body feels the effects.
Whether you’re waking up with little ones during the night or navigating hormonal changes that make sleep elusive, understanding why sleep matters — and how to support it — can transform your energy, mood, and overall health.
Why Sleep Matters So Much
Sleep is when your body goes into reset mode. It’s when your GI can rest & digest, your immune system comes online, and your muscles repair. During deep and REM sleep, key processes happen that directly affect your health:
Hormone balance: Sleep regulates cortisol (your stress hormone), insulin (your blood sugar hormone), and reproductive hormones like estrogen and progesterone.
Brain function: Adequate sleep improves focus, memory, and emotional resilience — all things that tend to feel frayed when we’re overtired.
Metabolism: Sleep helps regulate appetite hormones (ghrelin and leptin), which means chronic sleep deprivation can increase cravings and make weight management more difficult.
Immune strength: Poor sleep weakens your immune response, leaving you more susceptible to illness and slower recovery.
Sleep isn’t just rest — it’s your nightly reset button.
The Detriments of Poor Sleep
When sleep quality or quantity declines, the effects ripple through your body and daily life.
For mothers with young children:
Interrupted nights are inevitable, but ongoing sleep deprivation can:
Spike cortisol, leading to higher stress and anxiety
Deplete energy and increase sugar cravings
Affect milk supply or recovery if you’re postpartum
Make emotional regulation and patience harder to maintain
For women in perimenopause or menopause:
Hormonal fluctuations (especially lower progesterone and estrogen) can:
Disrupt circadian rhythms, making it harder to fall or stay asleep
Trigger night sweats and temperature dysregulation
Worsen brain fog, irritability, and weight changes
Exacerbate insulin resistance, making blood sugar control more difficult
Sleep challenges often show up as one of the earliest and most frustrating symptoms of hormonal transitions.
How Nutrition & Lifestyle Support Better Sleep
A holistic approach to sleep looks beyond the pillow. Nutrition, daily rhythms, and stress all play a part.
1. Balance your blood sugar.
Blood sugar swings can cause nighttime waking and restless sleep.
Include protein, fat, and fiber at every meal.
Avoid heavy sugar or caffeine late in the day.
2. Support your stress response.
Chronic stress keeps cortisol elevated, making it hard for your body to transition into rest.
Deep breathing, stretching, or journaling before bed helps activate your parasympathetic (“rest and digest”) system.
Foods high in vitamin C, such as berries, citrus, and broccoli, help replenish your adrenal glands, which are activated during a stress response.
Herbal supports like magnesium glycinate, Ashwagandha, or chamomile can gently calm the nervous system.
3. Create a bedtime rhythm.
Aim for consistency and calm. A bedtime routine doesn’t need to be complicated. I tell clients to think about what helps them relax before bed, and then focus on being consistent.
Dim lights 1–2 hours before bed to signal melatonin release.
Keep screens out of the bedroom or use blue-light filters.
Create a relaxing ritual — reading, skincare, or a few minutes of gratitude journaling.
4. Mind your hormones.
For perimenopausal and menopausal women:
Prioritize protein and omega-3 fats for steady energy and mood.
Stay hydrated and minimize alcohol, which can worsen hot flashes and sleep disruptions.
The Bottom Line
When women begin to prioritize sleep, everything else improves — energy, metabolism, mood, focus, and even relationships. It’s one of the most underrated tools for feeling well.
So if you’re struggling to find consistency or feel like your sleep has become unpredictable, know that your body isn’t broken — it’s asking for support. With gentle, sustainable changes in nutrition, stress management, and bedtime habits, you can reclaim restorative sleep and wake up feeling more like you again.
Ready to Take the Next Step?
If you’re tired of running on empty, I can help you uncover what’s standing between you and truly restful sleep. Together, we’ll address the nutrition, lifestyle, and hormonal factors impacting your energy — so you can finally rest, recover, and thrive.