Sleep – the forgotten medicine of modern society

Do you struggle to fall asleep? Do you wake at 3 a.m. with your mind racing? Or do you open your eyes in the morning feeling even more exhausted than when you went to bed? If so, you are not alone.

Sleep problems are among the most common complaints I hear from women I work with.

For years, I believed “that’s just who I am”—a night owl who finds mornings unbearable. But as a doctor of medical sciences, pharmacist, and integrative nutrition coach, I discovered a fascinating truth: the world of hormonal balance. Once I understood the deep link between hormones and sleep, I realized my problem was not personality—it was symptoms.

This personal journey has fueled my mission: to help women break free from the vicious cycle of exhaustion and helplessness. It saddens me to see extraordinary women battling fatigue, when solutions are often simple, accessible, and able to bring rapid improvement. No, you don’t have to accept sleepless nights. No, you are not “broken.” Most likely, you are experiencing a hormonal imbalance that can be corrected.

This article is an invitation to understand your body on a deeper level. Together, we’ll explore why you’re not sleeping, translate your “symptoms” into clear language, and—most importantly—discover practical solutions. Because you deserve to wake each morning refreshed, energized, and ready to conquer your day.

Tell me how you sleep, and I’ll tell you what’s happening in your body

In my practice, I’ve identified recurring sleep patterns. Do you see yourself in any of these?

• You fall asleep very late, no matter how tired you are.
• Your thoughts won’t let you rest—your mind is a carousel of worries and plans.
• You wake consistently around 3–4 a.m., struggling to fall back asleep.
• You sleep lightly—every little sound wakes you.
• You wake up groggy, dizzy, and more tired than before.
• You make multiple trips to the bathroom at night.

Each of these has a logical explanation rooted in your body’s biochemistry, closely tied to hormones and nutrients. More importantly, each has a solution.

The delicate dance of female hormones and sleep

Women's sleep quality is directly linked to hormonal fluctuations, especially estrogen and progesterone.

• Progesterone – Your natural sleep aid. Progesterone metabolizes into a compound (allopregnanolone) that powerfully calms the nervous system by acting on GABA receptors in the brain. When progesterone is at healthy levels (after ovulation in the luteal phase), sleep is deep and restorative. But low progesterone (as in women on contraceptives or in perimenopause) leads to restless, shallow sleep.
• Estrogen – A double-edged sword. Estradiol boosts serotonin, dopamine, and oxytocin, creating well-being and energy. But balance is key: too much estrogen compared to progesterone can cause irritability, anxiety, and sleeplessness. Too little estrogen (as in menopause) can trigger depression, hot flashes, and severe insomnia, particularly frequent night wakings.

What you can do tonight

Now that you see the hormonal context, let’s decode specific problems and apply quick solutions. Even a few changes can improve sleep within a week:

• Problem: Falling asleep very late.

  • Translation: Your cortisol rhythm is reversed—too high at night.
  • Solution: Adaptogenic herbs like Ashwagandha (afternoon and evening) help calm stress. Strict sleep hygiene (no screens, dim lights).

• Problem: Restless mind full of thoughts.

  • Translation: Likely fueled by refined carbs/sugar at dinner, causing blood sugar spikes and inflammation; also linked to low serotonin/GABA.
  • Solution: Limit carbs at dinner; choose whole grains or vegetables. Supplements like 5-HTP, tryptophan, or L-theanine can help—taken 30–60 minutes before sleep.

• Problem: Waking at 3–4 a.m.

  • Translation: According to Traditional Chinese Medicine, this time is linked to the liver; often a sign of toxin overload or estrogen excess.
  • Solution: Support liver health with teas (milk thistle, artichoke, dandelion), cruciferous vegetables, leafy greens; eliminate fried/processed evening foods.

• Problem: Light, restless sleep.

  • Translation: Often tied to low calcium and magnesium—essential for nervous system relaxation.
  • Solution: Ensure dietary calcium (sardines, sesame, almonds, quality dairy). Supplement with magnesium bisglycinate (200–400 mg at night).

• Problem: Morning grogginess/dizziness.

  • Translation: Likely nocturnal hypoglycemia—blood sugar drops, triggering cortisol/adrenaline release.
  • Solution: Avoid refined carbs and sugar after 4 p.m. Dinner should include quality protein, healthy fats, vegetables. A teaspoon of raw honey or coconut oil before bed may stabilize glucose overnight.

• Problem: Frequent bathroom trips.

  • Translation: Often due to magnesium deficiency and electrolyte imbalance, not bladder issues.
  • Solution: Magnesium bisglycinate at night (200–400 mg). Add a pinch of Himalayan salt to your morning water.

Don’t postpone the rest you deserve

If you recognized yourself in these descriptions, know this: you don’t have to walk this path alone. Navigating the ocean of information can be stressful in itself. That’s why I created specialized programs to guide you step by step with personalized plans to restore hormonal balance and reclaim restful sleep. Imagine waking every morning full of energy, with a clear mind and a renewed zest for life.