How To Sleep Better: 7 Proven Tips For More Energy and Weight Loss In Midlife

Sleep can feel like the holy grail once you hit perimenopause. And if you don’t find ways to navigate the disruptions, sleep struggles can persist through menopause and even into post-menopause.

The truth is, for some women, sleeplessness starts after menopause as sleep disturbances often increase with age. But for others, things improve once their hormones settle. Whatever camp you fall into, we know poor sleep is more than an inconvenience – it’s exhausting and can wreak havoc on your daily life.

Why Sleep Matters More Than Ever In Midlife

Sleep isn’t just about feeling rested. Indeed, lack of quality sleep can contribute to:

• Brain fog
• Low energy and alertness
• Forgetfulness
• Loss of libido
• Mood swings, depression and irritability
• High blood pressure
• Premature skin ageing
• Increased risk of car accidents
• And yes…weight gain

Heck, even the Energizer Bunny runs out of steam eventually. And for us humans, sleep is when our batteries recharge. Without it, everything from your hormones to your metabolism can get out of sync.

The Connection Between Sleep & Weight Gain

Many women don’t realise how closely sleep is linked to body composition – especially belly fat. And that stubborn weight around your midsection? Well, it might have more to do with sleep deprivation than your food choices.

Sleep loss can disrupt:

• Blood sugar balance
• Hunger hormones (grehlin increases, leptin decreases)
• Cortisol levels (stress hormone)

Indeed, this combo can lead to increased cravings, a sluggish metabolism, and more fat storage – especially around the belly.

In fact, a major research paper found that sleep deprivation caused metabolic changes, including increased hunger and appetite, reduced insulin sensitivity, and higher cortisol. And all of these can contribute to weight gain.

What’s more, poor sleep can leave you too exhausted to move your body, which lowers daily energy expenditure and creates a cycle of fatigue, cravings and weight creep.

How Your Circadian Rhythm Affects Sleep

Your body has a 24-hour circadian rhythm that responds to light and darkness. So, as night falls, your brain releases melatonin, signaling it’s time to wind down.

But modern life doesn’t make it easy.

• We eat later
• Stare at screens into the night
• Live with constant low-grade stress
• Stay “on” until bedtime
• Often drink alcohol close to sleep

And all of this disrupts melatonin production and keeps our nervous systems in go-mode – making it harder to fall and stay asleep. 

So yes, your weight gain could be due to poor sleep patterns more than overindulgence. And until you get to the root cause, the scale might not budge.

Melatonin, Tryptophan, Magnesium and Better Sleep

Let’s talk sleep nutrients:

• Melatonin: Your body’s natural sleep hormone
• Tryptophan: An amino acid that helps make melatonin and serotonin (the “feel-good: hormone).
• Magnesium: A powerful mineral that calms the nervous system and supports deep reset.

Research shows that eating foods rich in these nutrients can help or body naturally wind down. The best-absorbed forms of magnesium include magnesium citrate, magnesium glycinate and magnesium acetyltaurate.

And then there’s saffron – a rising star in natural sleep support

In fact, a number of studies have shown that saffron extract can help improve both sleep quality and mood. And that’s why we use affron®, a scientifically-researched saffron extract, in both Merry Peri® and Perky Post®.

Saffron has been shown to:

• Shorten the time it takes to fall asleep
• Improve sleep quality
• Support emotional wellbeing, which is closely tied to better sleep

And unlike many synthetic sleep aids, saffron works with your body over time – helping to restore natural sleep rhythms gently and effectively.

7 Steps to Sleep Better, Boost Energy & Support Weight Loss

1. Sync with your body clock: 

   Wake up and go to bed at the same time each day – even on weekends. This trains your circadian rhythm – and natural sleep-wake cycle – to function at its best.

2. Get morning sunlight:

   Head outside without sunglasses for 15-20 minutes. This helps regulate adenosine, a neurotransmitter that supports restful sleep.

3. Exercise earlier in the day:

   Morning or midday movement boosts energy and cortisol in a healthy way. In contrast, try Yoga Nidra or gentle stretching in the evening to calm your nervous system.

4. Meditate daily:

   Calming your mind helps calm your body. Interestingly, a study from the University of Southern California found that meditation significantly improved sleep quality.

5. Embrace bright light by day, blue light by night: Bright, blue-enriched white light during the day enhances mood and alertness. But at night, screens suppress melatonin – so aim to shut them off at least can hour before bed.

6. Eat sleep-friendly foods: Choose foods rich in tryptophan, melatonin, and magnesium. Think oats, cherries, berries, bananas, pumpkin seeds, leafy greens, almonds and fish. See our list below.

7. Support sleep: with Merry Peri® or Perky Post®. These MenoMe® supplements contain affron® saffron, a calming botanical shown to support restful sleep after four weeks of consistent use.