Can’t Sleep?
💤 When the 2AM Wake-Ups Begin
When I was a much younger doctor, my patients in their 40s would warn me about the impending insomnia.
“You just wait,” they’d say.
I never thought it would happen to me. I’d always been a solid sleeper!
And yet, at 44, I found myself wide awake between 2 and 4 a.m. most nights, staring at the ceiling and muttering, “Seriously?”
Why Sleep Disappears in Perimenopause
Sleep struggles are one of the most common early symptoms of perimenopause—even before hot flashes make an appearance.
Hormonal shifts, especially fluctuating estrogen and progesterone, can disrupt the delicate balance of your nervous system, cortisol rhythm, and melatonin production.
The result?
Your brain can’t turn off, your body can’t fully relax, and your night’s rest turns into a series of frustrating naps.
Couple this with life, snoring partners, sick kids, early wake-ups, and your cats running chaos at night - it just adds to the situation.
Why Sleep Matters (A Lot)
Sleep isn’t just about feeling rested. It’s about metabolic health, cardiovascular function, hormone balance, and mood regulation.
When your sleep falls apart, everything else feels harder.
That’s why I want to share a few of my favorite non-hormonal, natural ingredients that can help—either alongside your hormones before bed or as gentle alternatives if you can’t or prefer not to use hormone therapy.
🌿 Four Natural Sleep Support Ingredients
These are ingredients I’ve used and recommended for over 20 years in integrative and functional medicine.
1. Magnolia Root
A long-time favorite of mine. The active compound honokiol has been shown to reduce anxiety, inflammation, and pain, and may even shorten the time it takes to fall asleep.
It also helps deactivate cortisol, your stress hormone, so your body can wind down.
Typical dose: 200–400 mg at night.
2. L-Theanine
An amino acid from green tea that’s calming, not stimulating. It supports relaxation, reduces anxiety, enhances focus, and eases the physical sensations of stress.
Typical dose: 100–400 mg.
3. Passionflower (Passiflora incarnata)
This gorgeous flower helps reduce anxiety, nervousness, and insomnia, and is even studied for generalized anxiety disorder (GAD).
Typical dose: 500–1500 mg at night.
4. Phosphatidylserine
A key phospholipid in your brain cell membranes that supports memory, focus, and stress resilience. It may help lower cortisol by blunting ACTH signaling at the adrenal glands.
Typical dose: 100–800 mg at night.
🩵 Other Common Helpers
You might also recognize familiar names like magnesium, GABA, melatonin, chamomile, and lavender.
For many women, these can be wonderfully effective for relaxation and sleep onset.
But if you’ve tried the common things with limited success, talk with your healthcare provider about the options above—they may be exactly what your midlife brain needs.
🌙 Final Thoughts
Don’t let poor sleep run the show.
A restless night doesn’t just wreck your mood and focus—it can quietly impact your cardiovascular, metabolic, and hormonal health over time.
You deserve deep, restorative sleep that supports the vibrant, capable woman you are.
With the right combination of supportive nutrients, hormone balance, and stress care, that 2 a.m. wake-up call doesn’t have to be your new normal.
😍 My Favorites:
My two favorites are Cort-Eaze and/or Relax-Liposomal that contain a mix of these ingredients. I use Cort-Eaze every single night for sleep and add in Relax-Liposomal when I’m traveling and need that extra melatonin (plus the other support inside it). You can use code DRJONES for 10% off.
Citations:
1.Fonseca LR da, Rodrigues R de A, Ramos A de S, et al. Herbal Medicinal Products from Passiflora for Anxiety: An Unexploited Potential. The Scientific World Journal. 2020;2020(1):1-18. doi:https://doi.org/10.1155/2020/6598434
Fried LE, Arbiser JL. Honokiol, a Multifunctional Antiangiogenic and Antitumor Agent.
Antioxidants & Redox Signaling. 2009;11(5):1139-1148. doi:https://doi.org/10.1089/ars.2009.2440
Hidese S, Ogawa S, Ota M, et al. Effects of L-Theanine Administration on Stress-Related Symptoms and Cognitive Functions in Healthy Adults: A Randomized Controlled Trial.
Nutrients. 2019;11(10):2362. doi:https://doi.org/10.3390/nu11102362
Mahesh Kumar Harit, Narendra Mundhe, Sanjay Tamoli, et al. Randomized, Double-Blind, Placebo-Controlled, Clinical Study of Passiflora incarnata in Participants With Stress and Sleep Problems. Curēus. Published online March 20, 2024. doi:https://doi.org/10.7759/cureus.56530
Starks MA, Starks SL, Kingsley M, Purpura M, Jäger R. The effects of phosphatidylserine on endocrine response to moderate intensity exercise. Journal of the International Society of Sports Nutrition. 2008;5:11. doi:https://doi.org/10.1186/1550-2783-5-11
Woodbury A, Yu SP, Wei L, García P. Neuro-Modulating Effects of Honokiol: A Review.
Frontiers in Neurology. 2013;4. doi:https://doi.org/10.3389/fneur.2013.00130