The Sleep Struggle — How to Improve Sleep in Midlife (Even If You're Waking at 3am)

Sleep can feel like a full-time job in midlife — and one you're constantly failing at. Whether it's lying awake with racing thoughts, waking up at 3am and not getting back to sleep, or dragging yourself through the day despite a “full night’s sleep,” you're not alone.

In this episode, I break down why sleep gets harder during perimenopause and beyond — and more importantly, what you can actually do about it.

You’ll learn:

• 🧠 Why your hormones (like oestrogen, progesterone and cortisol) mess with your sleep

• 😩 The most common sleep disruptors in midlife — and how to fix them

• 🌙 Simple techniques to fall asleep faster, stay asleep longer, and feel more rested (even with broken sleep)

• 📱 What to do about spiralling thoughts, screen time, snoring, and those pesky 3am wakeups

• 💤 My one go-to tip that works for nearly every sleep issue I see in my clients

• 🧃 Plus: the truth about magnesium, melatonin, night-time toilet trips, shift work and more!

If you’ve been waking up tired, frustrated, and not feeling like yourself, this episode is your permission slip to stop blaming yourself and start making sleep easier.

Links and Resources:

• 🧘‍♀️ Download the Fit Positive Sleep Cheatsheet for practical tools and tips covered in this episode

• 📱 Get the Fit Positive App with daily movement, meal ideas and mindset tools that support better sleep

• 💬 Share this episode with a friend who’s up at 3am too — and tag me on Instagram if it helped!

Timestamps:

0:00 – Welcome & why sleep matters3:15 – Why midlife hormones mess with sleep7:00 – Real-life questions from listeners14:30 – The biggest sleep disruptors I see24:00 – Simple tools to start sleeping better tonight28:30 – My final thoughts (and a calming breathwork tip!)

✨ Don’t forget to subscribe, leave a review, and share with a friend who’s struggling with sleep — because none of us need to navigate midlife alone.