By now you’ve probably noticed something:

Fixing sleep isn’t one thing.

It’s rhythms —

light, blood sugar, nervous system, minerals —

and it’s also the quiet disruptors that sneak in and nudge those rhythms off track.

Today I want to talk about three of the most common ones:

alcohol, caffeine, and THC.

Not to shame them.

Just to understand what they’re actually doing in the body.

Alcohol — the fake friend of sleep

Alcohol can make you fall asleep faster, but it fragments the second half of the night.

It tends to:

• suppress REM and deep sleep

• raise body temperature

• increase nighttime cortisol

• trigger those 2–4 a.m. wake-ups

So you might be “asleep” — but you’re not getting the restorative architecture your brain and hormones need.

If you don’t want to eliminate it, try this:

• stop at least 3 hours before bed

• pair with food and water + electrolytes (I drink this before bed anytime I drink)

• notice how one drink vs two changes your night

Curiosity > punishment.

Also, our bodies become significantly more sensitive to histamines and toxic load in perimenopause and beyond. Some tips that have worked for my clients and me:

• Try European wines
• Opt for organic
• Sauvignon Blanc is lower in histamines and seems to fare better for sleep than red wine
• Organic high quality tequila of a night out sipped slowly > multiple glasses of red wine
• Use a castor oil pack over your liver while you sleep on nights you have a drink

Caffeine — the long tail

Caffeine’s half-life is 6–8 hours — longer for many midlife women.

That means your 2 p.m. cup can still be circulating at bedtime, quietly:

• raising cortisol

• lowering melatonin

• making the nervous system harder to settle

Simple experiments that help:

• cut off by early afternoon (try 11 am)

• eat before coffee, not after

• coffee + protein + sunlight in the am and move coffee to after breakfast but before lunch

You don’t have to quit forever to learn something about your body.

THC — helpful… and complicated

Many women use THC to fall asleep — and it can feel like a relief.

But it often:

• reduces REM sleep

• changes natural sleep cycles

• makes nights feel shorter but less restorative

If it’s part of your routine, consider using it as a temporary bridge, not a permanent strategy, while you rebuild the foundations underneath.

See the pattern?

Sleep isn’t about a single villain.

It’s about the conversation between rhythms:

• light telling your brain it’s night

• blood sugar staying steady

• the nervous system feeling safe

• minerals available to run the chemistry

• and not pouring in disruptors that confuse the message

It can sound like a lot on paper.

But I want you to see it differently:

Every small tweak moves you closer —

and every tweak improves more than sleep.

You’re lowering inflammation.

Supporting hormones.

Protecting your brain.

Building resilience.

Give yourself permission to improve, not be perfect.

If you want to stop guessing

For some women, lifestyle shifts are enough.

For others, there’s a deeper layer — especially around minerals and stress physiology. This is where HTMA testing can be incredibly clarifying.

Instead of random tweaks, you see:

• which imbalances are driving wake-ups including minerals, blood sugar and toxic load

• whether your system is stuck in burnout patterns

• what your body uniquely needs for deep sleep

It turns “try harder” into try smarter.

Next, we’re going to talk about the hormone piece almost everyone is wondering about:

👉 progesterone, perimenopause, menopause & BHRT (read more here)

— and how these fit with everything we’ve covered.

Quick question for you

Hit reply and tell me:

What questions do you have about hormone therapy? 

— Calie