Remember from our last newsletter the long, long list of sleep issues that we women can have when going through menopause and perimenopause?
Well, along with the list I put together in the last newsletter, I got more messages and responses to other sleep conditions women deal with. This list is getting long…
- Second wind before bed
- Hypnic jerks when falling asleep
- Waking up not rested, even though feeling like you slept
- Dry mouth
- Snoring
- Restless leg
- Jaw clenching
Along with my original list:
- Can't fall asleep
- Waking in the middle of the night, wide awake for hours
- Waking up multiple times all night
- Waking up to urinate all night: newsletter #15
- Waking up hot and sweaty
- Waking up anxious
- Waking up with heart palpitations
- Waking up with gloom and doom
- Waking up with racing thoughts
- Waking up with muscle cramps (feet and calves)
- Waking up with a headache
- Itchy at night
- Nightmares
Do any of you have other sleep issues that I forgot to put in here? Message or email me back to this and let me know!
Let's Spin the Wheel of Sleep Symptoms…
Second Wind Before Bed:
Tired during the day? But then eveningtime comes, when you should be getting ready for bed, you start to feel more awake?
Everyone else may be in bed, and you feel more alert, more relaxed.
So what do you do? You stay up too late, don't get enough sleep, and then you're tired the entire next day. And I get it, if you could go to bed at a 'reasonable time', you would.
Meet Second-Wind Sherri:
'Everyone is in bed. Everyone, that is, except me. Me, myself, and I. This is so nice, I just finished up some laundry, sent a few emails, put a few things away, and after sending some hilarious memes back and forth with my besie, I know what I should do.
I should get ready for bed. But I don't feel sleepy at all. I actually feel kinda good.
Go to sleep? No, I would rather shop online, scroll on my phone, grab some snacks, and watch some fun shows.
Why am I so awake at 9:30pm? I have to wake up so early to get my high schooler, Lucas, to his early-morning faith class. I have to wake up at 5am tomorrow. And even Lucas is getting ready for bed.
My high school son goes to bed before me!
I don't want to go to sleep. I don't even think I could go to sleep.
Ugh, you would think I would be so ready for bed, considering I am sooooo tired in the morning and during the day.
Okay, I am not perfect with sleep hygiene. I do have one of those trendy caffeinated fuzzy drinks in the morning. And I have another one again in the afternoon…after my nap.
Yes, I do take a nap in the afternoon. I know it's bad, but I am so tired in the afternoon before I pick up Lucas. My nap is only an hour, and I work from home, so I get everything done (very well) by that time. Then we have baseball practice and gotta get dinner for everyone. Next thing I know, it's 8:30pm and I am starting to feel more energy. By 9:30pm, I don't want to go to sleep.
Yes, I know I am creating a vicious cycle of staying up too late, not getting enough sleep, having too much caffeine, using electronic devices before bed, and eating before bed. Yes, that is an F for sleep hygiene. But I feel like I can't help it. I feel good when the sun goes down and everyone else is in bed. But I sure don't feel good the next day:(‘
What is going on with Sherri?
Is she sabotaging her day because of her late-night activities?
It's not like she is going out, drinking, or partying like a frat boy. She just stays up late snacking, tidying up, watching fun shows on her phone, and texting with her best friend.
We all know that sleep is foundational for health, clarity, well-being, and even your waistline (yes, not sleeping can make you gain weight, not late-night snacking).
So what happens when you can't sleep at night? Or what happens when you feel best at night? You feel good at night, why would you waste that?
Let's get some more background on Sherri.
Sherri is 48 years old, and her sleep antics have not always been this way. Over the last 4 years, she has been staying up later and later. Why is that?
It is because of her cortisol.
As I always say…
Cortisol, My Frenemy:
Cortisol, I can't live without you (no, really, you cannot live without cortisol). And I can't live with you (at least when you are messing with my waistline, my sleep, and my mood).
Trust me, cortisol does not have it out for you.
Cortisol is really trying to help us. But when dysregulated, it can wreak havoc on our sleep patterns.
And guess what?
Cortisol is not directly responsible for the 'second-wind' issue.
In fact, we are blaming cortisol when other players are orchestrating this process behind the scenes.
Master-Blaster:
Don't shoot the messenger, aka, cortisol.
Cortisol is blamed for everything, from belly fat, puffiness, bloating, irritability, and sleep issues.
But who is behind this?
Estrogen and progesterone are not as sweet as they seem. When your hormones start to change in perimenopause and menopause, cortisol can go on a wild sleeplessness spree.
When estrogen and progesterone decline, they can no longer buffer cortisol as they used to. This is where you see a disrupted diurnal curve for cortisol.
Normally, in a perfect world, cortisol is highest in the morning, so we wake up bright-eyed and bushy-tailed. Then cortisol declines throughout the day and is lowest at night, so we can sleep.
Sleep is foundational. It helps our cells repair, supports cellular turnover, is essential for brain and heart health, and even helps with immune function.
So let's look at this from a 'Sherri-angle'. Sherry's estrogen and progesterone have both dropped. In fact, at this point in her life, her progesterone levels are most likely nonexistent. And her estrogen levels are declining with little spurts throughout the month.
If estrogen and progesterone are not there to harness cortisol, it can rise at night. Elevated cortisol levels at night are making Sherri feel alive, with more energy.
If cortisol levels are going up at night, they are going to be crashing in the morning. That is why it is so hard for Sherri to wake up, and it makes her tired during the day.
What do we do for the Sherri(s) of the world?
If you see yourself as Second-Wind-Sherri, you are not alone. This pattern can be common when the hormones start to shift in perimenopause and menopause. And there are safe, natural options to help with sleep struggles.
Understanding why you feel wired at 9:30 pm and wrecked at 7 am is step one, but the relief comes from what you do next.
The paid version continues with exactly how I treat “Second-Wind Sherri” in real life: HRT options, timing, doses, and non-HRT protocols that actually work.
Unlock every full article, protocol, and deep-dive for $9/month or $99/year
