You’re Over 40, Active, and Exhausted… What Gives?
As an active woman over 40, you may have noticed or noticing shifts—your energy’s unpredictable, your mood swings harder, and your body composition (hello, belly fat and vanishing muscle tone) is changing no matter how hard you exercise.
One of the biggest culprits?
Sleep—or rather, the lack of it.
Hormonal shifts during perimenopause and menopause can seriously mess with your sleep—both quality and quantity.
And waking up exhausted triggers a brutal domino effect: harder workouts, intense food cravings, low energy, and unstable moods.
The result? More belly fat, less muscle, and a body that just doesn’t feel like yours anymore.
Let’s be honest: this season of your life is full and NOT for the faint of heart!
You might be raising kids, caring for aging parents and managing a career. Your time is limited, your stress is high and your hormones are changing fast.
But here’s the good news: Long gone are the days of suffering in silence!
You don’t have to suffer through this silently or “just deal with it.”
This is your guide to understanding what’s really going on with your sleep, hormones and body—and exactly how to take back control so you can feel strong, rested and more like you again.
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HORMONES & YOUR SLEEP
There are 2 main hormones that play a crucial role in regulating your sleep:
#1. Estrogen: Impacts various bodily functions, from menstrual cycles to bone health and cardiovascular health
#2. Progesterone: Impacts factors such as mood, libido and metabolism.
Think of estrogen as “the driver” and progesterone as “the balancer”. During perimenopause and menopause, both estrogen and progesterone levels decline, leading to these unwelcomed side effects:
- Insomnia – You easily fall asleep but wake up at random hours, unable to fall back to sleep or, you toss and turn waiting for sleep to come (it’s common to experience a combination of the two). Insomnia can happen randomly or occur for days on end!
- Night sweats – Impossible to miss! The vicious onset wakes you and the discomfort from damp clothes, sheets and blankets makes it hard to fall back asleep. Even worse? The sweating warrants a change of clothes or sheets.
- Increased cortisol levels –Cortisol is essential for energy regulation, stress response and sleep-wake cycles so higher stress hormones make you restless and leave you tossing and turning.
- Increased urination- Estrogen is key for maintaining a healthy urinary tract, bladder and pelvic floor so when this drops, the urge to pee has you in and out of bed countless times throughout the night.
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THE RELATIONSHIP BETWEEN SLEEP, EXERCISE & BODY FAT
A night or nights of bad sleep means waking up feeling groggy, sluggish and irritable. These disruptions don’t just make you tired—they have a negative affect on your diet, fitness and results – here’s how:
#1. Cravings: Poor sleep disrupts hunger-regulating hormones—boosting ghrelin (which increases appetite) and lowering leptin (which signals fullness). It also disrupts blood sugar regulation, increasing the likelihood of insulin resistance over time.
These imbalances drive cravings for sweet and salty processed foods—ice cream, chips, crackers, pizza, cereal, etc. —which are easy to overeat because they offer little satiety. The result? Increased risk of weight and fat gain.
#2. Workouts & Recovery: When you’re tired, you don’t perform at your best and the same goes for tired muscles!
Sleep deprivation impairs your body’s reaction time, strength and endurance, making workouts feel harder. It also reduces your body’s ability to repair and build muscle, potentially leading to more soreness and higher risk of injury.
Along with that, muscle mass can decrease at alarming rates during menopause so when paired with subpar workouts, your body composition will likely change in the form of more body fat and less muscle.
As your coaches, we are always here to work with you 1:1 during your Small Group Personal Training sessions and adjust your workouts as needed according to your energy levels!
#3. Belly Fat Storage: Poor sleep spikes cortisol and disrupts hunger hormones, leading to cravings and belly fat storage. This is why perimenopausal and menopausal women see a shift in weight distribution, even without changes to their diet or exercise routine.
Moral of the story is…….YOU NEED QUALITY SLEEP!
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7 TIPS FOR BETTER SLEEP!
If you’re reading this feeling like all is doomed, I have good news! I’m sharing 7 tips for better sleep so that you can feel and be your best as you navigate these (unwelcomed) life changes:
#1. Set Your Sleepy-Time Clock!
- Keep a regular sleep and wake time every day—even on weekends —to regulate your internal clock.
#2. Create a Sleep Sanctuary!
- Keep bedroom temperature cool —around 65°F
- Use blackout curtains to block light
- Avoid screens (phones, tablets, TVs) one hour before bed.
- Use your bedroom for sleep and sexy time only!
#3. Eat Your Way to Better Sleep!
- Increase magnesium-rich foods to promote relaxation: leafy greens, nuts and seeds
- Balance blood sugar levels: eat protein, healthy fats and fiber at every meal.
- Reduce caffeine and alcohol: cut off caffeine 8 hours before bed
#4. Chill Your Stress, Sleep Your Best!
- Try gentle yoga, meditation or deep breathing exercises before bed.
- Get outside for natural light during the day to support melatonin production at night.
#5. Lift Weights, Sleep Easy!
- Aim for 3-4 strength training sessions per week. Our Small Group Personal Training here at RF is just what the sleep doctor ordered!
#6. Consider Supplement Support: Some women find relief with natural supplements like magnesium, ashwagandha or melatonin. Always consult with a healthcare professional before starting new supplements.
#7. Mocktail Magic for Sweet Dreams: Enjoy my recipe for a calming mocktail that will help lull you to sleep! *Always talk with your physician before adding supplements.
(makes one serving)
- 2 ounces 100% tart cherry juice
- 2 ounces cherry flavored seltzer water
- 1 scoop Natural Vitality CALM magnesium powder dissolved in 2 ounces of hot water
- Place CALM powder in a glass and add 2 ounces of hot water to dissolve. The powder will fizz and can then be stirred to fully dissolve.
- Once dissolved, add tart cherry juice and seltzer water.
- Add ice and stir again to combine all ingredients.
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Sleep is a non-negotiable pillar of your health, especially as your body navigates the hormonal shifts of perimenopause and menopause. By prioritizing high-quality sleep, you’ll support your workouts, make better food choices and manage both body fat and muscle mass effectively.
Set yourself up for success by experimenting with 1 (or more!) of my 7 tips for improving your sleep. These small steps lead to big time improvements in how you feel, look and perform so you can wake up more energized, ready to tackle the day, your workouts, and feel like your old self again!