Energy Crashes & Poor Sleep
Free Resources to Fix Midlife Fatigue & Sleepless Nights
Feeling wiped out all day but wired at night? In perimenopause, shifting hormones can throw off cortisol, sleep cycles, and your natural energy rhythm. It's not a willpower problem—your body simply needs a different approach.
This page is for you if:
- ✓Afternoon energy crashes are a daily thing—coffee isn't cutting it anymore.
- ✓You're exhausted but still wide awake at night, scrolling, clock-watching, or waking at 3 a.m.
- ✓You want a sustainable plan to feel steady, clear-headed, and actually rested—without hustle culture or extreme dieting.
Step 1 · Free PDF
5-Day Metabolism Reset for Energy & Sleep
A simple, hormone-friendly 5-day plan to stabilize energy, reduce cravings, and support deeper, more restorative sleep—without dieting or restriction.
- •Protein-first, high-fiber meals to steady blood sugar and energy.
- •Daily strength + movement rhythm that calms your nervous system.
- •Gentle, sleep-supportive habits layered in day by day.
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Start Here: Your Energy & Sleep Action Plan
Instead of more caffeine or random supplements, we'll focus on the levers that actually move your energy and sleep in midlife: lifting, blood-sugar balance, light, and nervous-system care. Start with these four foundations.
Anchor your sleep–wake rhythm
Aim for a consistent wake time, get 5–10 minutes of outdoor light in the morning, and keep caffeine to before noon. These small shifts help reset cortisol and melatonin so energy feels steadier.
Lift 2–3× per week to support cortisol
Prioritize full-body strength sessions with compound lifts (squats, hinges, pushes, pulls). The goal: challenge your muscles without crushing your nervous system so you feel pleasantly tired, not wrecked.
Build protein- and fiber-rich meals
Aim for ~25–30g protein and a source of fiber at each meal. Stable blood sugar = fewer crashes, fewer evening cravings, and an easier time winding down at night.
Protect your last 60 minutes before bed
Dim the lights, park your phone outside the bedroom, and build a simple wind-down routine: warm shower, stretching, reading, or journaling. Consistency matters more than perfection.
HORMONES · CORTISOL · SLEEP
Understand the Why, Then Follow a Calm Plan
First, learn what's actually driving midlife fatigue and restless nights. Then, put it into practice with a simple 5-day reset built to support both energy and sleep.
- ✓The real reason you're tired all day but wired at night.
- ✓How strength training, light exposure, and food timing can reset your energy curve.
- ✓Evidence-based strategies you can start this week—no all-or-nothing rules.
Free Download
5-Day Metabolism Reset
A gentle 5-day blueprint that layers in protein, fiber, movement, and wind-down habits so your energy feels steadier during the day and your body actually wants to sleep at night.
- 5 days of balanced, protein-first, high-fiber meals.
- Daily strength + walking rhythm that supports cortisol and sleep.
- Designed specifically for women in perimenopause and menopause.
Get Your 5-Day Perimenopause Metabolism Plan
This free 5-day plan shows you exactly how to eat, train, and recover in a hormone-friendly way — no calorie counting or restriction.
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Keep Going: Related Guides & Tools
Ready to Feel Energized and Rested Again?
If you're navigating perimenopause or menopause and feel stuck in the tired-but-wired cycle, you don't have to figure it out alone. LiftHerUp coaching combines strength training, habit support, and sleep-friendly strategies tailored for women 35+.
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