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What happened?

I fall asleep just fine but then ………

“I wake up between 2-4 am and I’m WIDE awake.”

"Why don't I sleep all night like I used to?"

Does this sound familiar?

You are not alone.

Did you know that this is commonly due to hormonal imbalances?

The “2 am wake up call” has been linked to both the fluctuation and the deficiency in sex hormones estrogen and progesterone.

Both estrogen and progesterone act directly on the sleep centres of the brain. They also influence the levels of important sleep neurotransmitters such as serotonin and GABA.

Let’s take a look at a few different scenarios:


In this case, the best PMS sleep support remedies are magnesium and vitamin B6 because they both support progesterone production.

Magnesium is nothing less than a “miracle drug” when it comes to sleep. Upwards of 80% of us are deficient in magnesium and whilst I wish I could promise you could get what you need from magnesium rich foods, it is unfortunately very difficult to obtain much magnesium through food as the topsoil has become relatively magnesium deficient.

There are multiple types of magnesium and finding the right one is something I can guide you through

Vitamin B6, the other insomnia angel not only supports the production of progesterone but it also also helps with GABA production. GABA is a neurotransmitter promoting feelings of peace and is essential for sound sleep. Unlike magnesium you CAN get B6 easily through food. Food sources of B6 include: turkey, beef, pistachios, tuna, pinto beans and avocado.


Hormonal sleep problems typically occur during perimenopause because of a progesterone deficiency and estrogen dominance.

Estrogen excess causes irritability, tension, and trouble falling asleep.

Suggestions to ease perimenopausal sleep disturbance include magnesium and B6 along with an amazing herb called “Vitex Agnus Castus”, also referred to as “Chaste Berry”.

With regards to reducing estrogen, both broccoli sprouts and milk thistle have been shown as very supportive in the elimination of excess estrogen. Did you know you can grow broccoli sprouts yourself?


And finally, hormonal sleep problems typically occur during menopause because of progesterone and estrogen deficiency. Estrogen and progesterone deficiencies combined can lead to difficulty in staying asleep and many women report waking at 2-3am as the single most distressing symptom of menopause.

Menopausal sleep can be improved with magnesium and vitex, but there is an amino acid called L- tryptophan that can also make a difference

L- tryptophan offers a gentle way to support decreased serotonin and melatonin production which comes with estrogen deficiency. Serotonin is our “happy hormone” and melatonin is the master sleep hormone,

On the lifestyle front, melatonin production can be boosted by reducing exposure to the blue light of screens before bedtime and ensuring adequate exposure to daylight, particularly early in the morning.

Would you like some more sleep tips?

You can download my free resource right here

Or to chat further about any of these ideas or your sleep challenges book a Free Wellness Chat

I'd love to help you

Happy Healthy Wishes Always

Lou 🌸😊🌸

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