Understanding why your sleep falls apart in midlife isn’t just about melatonin or “getting older”—it’s about biology, hormones, and your chronotype finally demanding to be heard. In this episode, world-renowned Sleep Doctor Dr. Michael Breus breaks down the real reasons so many women over 40 struggle with 1–3AM wake ups, racing thoughts, exhaustion, and “wired-tired” nights.

We get into the science of sleep disruption during perimenopause and menopause, how caffeine and alcohol actually hit your system after 40, why hydration plays a bigger role than anyone tells you, and how simple daily shifts can improve your sleep quality by 20–30% in just three weeks.

Dr. Breus also reveals the surprising connection between chronotypes, intimacy, and your best time of day for sex — plus how aligning your schedule with your biology can boost energy, metabolism, and mood.

This episode is packed with real, actionable strategies you can use tonight. If you’ve been feeling exhausted, wired, or wide-awake at 3AM… you are not crazy — your body’s talking. And today, we decode exactly what it’s trying to say.

• Why midlife hormones disrupt the 1–3AM sleep cycle — and how to reset it.
• How understanding your chronotype can transform your sleep and your intimacy.
• The real impact of caffeine and alcohol after 40 (it’s not what you were told).
• The hydration mistake almost every woman makes that wrecks sleep quality.
• How to improve sleep by 20–30% in three weeks using Dr. Breus’ step-by-step method.
• Why “wired-tired” is a biological response — not a personality flaw.
• When to seek support for sleep apnea in perimenopause and menopause.
• The nervous system techniques (including 4–7–8 breathing) proven to calm 3AM wake-ups.

Links referenced in this episode:

• chronoquiz.com
• orion
• upgradedformulas.com