Vitalize Wellness Podcast S1E3: Why Am I Awake at 2 A.M.? The Menopause Sleep Struggle

Why are you wide awake at 2 a.m.—and why can’t you get back to sleep? In this episode of The Vitalize Wellness Podcast, Dr. Georgia Nab and functional medicine nurse practitioner Chelsea Nab tackle one of the most common complaints they hear from women navigating perimenopause and menopause: “I’m not sleeping.” Whether you can’t fall asleep, wake up between 1 and 3 a.m., or sleep eight or nine hours and still wake up exhausted, Georgia and Chelsea explore some of the factors that may be contributing. From changing hormones and blood sugar to cortisol, alcohol, nutrition, supplements, and continuous glucose monitoring, they explain why getting better sleep may start with understanding what’s happening elsewhere in your body. In this episode, we discuss: 00:35 - The different types of sleep problems women experience during perimenopause and menopause. 01:15 - Why blood sugar may be connected to falling asleep and middle-of-the-night waking. 02:10 - Progesterone, perimenopause, and why changing hormones can disrupt sleep. 03:40 - Alcohol and sleep: why that evening drink may be affecting your night more than you realize. 04:40 - Reading nutrition labels differently: total carbohydrates, fiber, and understanding your actual carbohydrate intake. 06:45 - Cortisol isn’t the enemy: how cortisol and melatonin are supposed to work together. 07:40 - Why blood sugar changes during the night may contribute to waking up at 1 or 2 a.m. 08:15 - When should you stop eating before bed—and when might a small protein-and-fat snack make sense? 09:20 - Getting plenty of sleep but still waking up exhausted? Why Georgia says it may be time to look deeper. 10:15 - Progesterone, melatonin, and other tools Chelsea discusses with patients struggling with sleep. 12:10 - Magnesium and sleep: why the type of magnesium matters. 13:15 - Continuous glucose monitors: what they are and how they can reveal your individual blood-sugar patterns. 14:20 - How food, movement, and even coffee can affect different people differently. 15:15 - “Don’t guess.” Why seeing your own numbers can help you understand what your body is actually doing. Sleep problems aren’t always just about sleep. Understanding the relationship between your hormones, blood sugar, cortisol, nutrition, and daily habits can help you begin identifying what may be disrupting your nights. \*\*Your 1° of Change:\** Start reading your labels and paying attention to how your food choices may be affecting your blood sugar. \*\*Your Path to Vitality:\** Consider tracking your glucose to better understand your individual patterns and what may be affecting your sleep. Your path to vitality starts here. Like and subscribe to join us as we explore the truth about living well at every age. \*\*MEDICAL DISCLAIMER\** The Vitalize Wellness Podcast is provided for educational and informational purposes only and is not intended to provide medical advice, diagnosis, or treatment. The information shared reflects general health and wellness education and should not be used as a substitute for individualized care from a qualified healthcare professional. Health needs, medical histories, medications, and treatment options vary from person to person. Always consult with your own qualified healthcare professional before starting, stopping, or changing any medication, supplement, treatment, nutrition plan, or health-related program. Any products, services, treatments, or therapies discussed on this podcast are presented for educational purposes and are not intended as a guarantee of results or as a recommendation that they are appropriate for every individual. If you are experiencing a medical emergency, seek immediate medical attention. © The Vitalize Wellness Podcast. All rights reserved.