Did you know that 50% of your fat burning happens during deep sleep?

Sleep metabolism in women over 40 is the hidden key to weight management and hormonal balance. In this essential episode of The Metabolic Alchemist podcast, Carly reveals why quality sleep is the metabolic superpower that women over 40 often overlook. Discover how those precious hours before midnight could transform your body’s ability to burn fat while you rest.

Listen to the episode here

How Sleep Affects Metabolism in Women Over 40

• Why every hour of sleep before midnight is worth two after midnight for your metabolism
• How your body releases up to 50% of daily growth hormone during early sleep hours
• The three primary sleep saboteurs for women over 40 and how to overcome them
• Why that 2AM wake-up might be connected to blood sugar dysregulation
• Practical strategies you can implement tonight for better sleep and metabolism

Three Sleep Disruptors Damaging Your Metabolism After 40

1. Hormonal changes: Hot flashes and night sweats that disrupt deep sleep
2. Stress and the 2AM thought spiral: When cortisol patterns get inverted
3. Blood sugar dysregulation: How low blood sugar triggers stress hormones that wake you up

Metabolic Sleep Solutions for Perimenopausal Women

For Hormonal Balance:

• Black Cohosh: Helps stabilise temperature regulation
• Red Clover: Traditional herb for hot flash management
• Sage: Powerful thermoregulator for night sweats
• Chaste Tree (Vitex): Supports progesterone production
• Dong Quai: “Female ginseng” for circulation and temperature contro

For Stress Management:

• Stresso Herbal Formula: Carly’s custom blend with nervine herbs like Passionflower, Skullcap, and Valerian
• Brain Dump Journal: Keep by your bed for middle-of-night thoughts
• Technology Curfew: No screens 60 minutes before bed
• Yoga Nidra: Guided sleep meditation

For Blood Sugar Balance:

• Goldilocks Carbohydrate Approach: 60-80g of carbs daily
• Pre-bed Protein Snack: Specific combinations like:
  • Tablespoon of almond butter
  • Small handful of walnuts
  • Hard-boiled egg
  • Few slices of leftover meat
  • Tablespoon of natural coconut yogurt

Sleep Environment Optimisation:

• Blue-light Blocking Glasses: Wear after sunset
• Blackout Curtains: Make your bedroom as dark as possible
• Eye Mask: Block out disruptive light
• Cooler Room Temperature: Set to 18-20°C
• White Noise Machine: Mask disruptive sounds
• Ear Plugs: Carly’s personal sleep savior
• Essential Oils: Lavender, chamomile, vetiver, or cedarwood

Want more metabolic wisdom? Subscribe to the Metabolic Alchemist podcast on Youtube Podcasts, Spotify, or wherever you get your podcasts.