Why You Wake Up at 2 AM After 40 and How to Sleep Better

Sleep changed for me during perimenopause. I used to fall asleep the minute my head hit the pillow. Then I started struggling to fall asleep and waking up in the middle of the night, even when I was exhausted. If you're experiencing this after 40, I want to share what helped me.
In this solo episode of Live Like a Girl, I'm walking you through five steps to create a nighttime routine that supports better sleep. We're talking about estrogen, cortisol, blood sugar, and why your evening habits matter more than you might realize.
I'll show you how I think about evening lighting, dinner, magnesium-rich foods, caffeine, scrolling, and calming your nervous system before bed. At the end, I'll give you three simple things to try tonight and a two-week plan to help you see what works for your body.
IN THIS EPISODE
• Why women start waking up at 2 or 3 a.m. during perimenopause and menopause
• The connection between estrogen, cortisol, insulin, and sleep
• How to set up the three hours before bedtime
• Foods rich in magnesium and how Mindy uses them at dinner
• What to know about magnesium drinks and supplements
• Why late dinners, caffeine, and phone scrolling disrupt sleep
• Three easy habits to start tonight
RESOURCES MENTIONED
• FREE Magnesium smoothie recipes (resetacademy.drmindypelz.com/magnesium-smoothi…)
• Fresh Pressed Olive Oil (getfreshmindy.com)
• Qualia Magnesium+ (qualialife.com/shop/qualia-magnesium?rfsn=5237…)
• Free Nervous System Quiz (resetacademy.drmindypelz.com/nervous-system-quiz)
• Age Like a Girl (bit.ly/alagbook)
• Reset Academy (resetacademy.drmindypelz.com/reset-academy)
• Gut health conversation with Dr. Rajsree Nambudripad (drmindypelz.com/ep383)
For more resources related to today’s episode, visit the podcast episode page: drmindypelz.com/ep384/

Connect with Dr. Mindy:
• Join Reset Academy (resetacademy.drmindypelz.com/reset-academy?utm…)
• Watch the episodes on YouTube (youtube.com/@DrMindyPelz?sub_confirmation=1)
• Follow Dr. Mindy on Instagram (instagram.com/dr.mindypelz)
• Subscribe to Dr. Mindy’s newsletter (drmindypelz.com)
Disclaimer: This podcast is intended for educational and informational purposes only and is not a substitute for professional medical advice. Always consult a qualified healthcare professional before making changes to your diet, fasting routine, or lifestyle.