Why Am I Still Tired? Reset Your Sleep Rhythm After 35

Why You Wake Up Exhausted (Even After 8 Hours)

If you feel like you're dragging through the day despite technically sleeping enough, you're not alone.

Women over 35 often experience inconsistent or shallow sleep that simply isn't restorative — even when their schedule hasn’t changed.

One root cause? A disrupted sleep rhythm after 35 — also known as your circadian rhythm. It’s influenced by stress, hormone shifts, gut health, and lifestyle habits. The good news? You can reset it with a few intentional changes.

Let’s explore why your energy is off and how to start feeling like yourself again.

The Real Reasons You Wake Up Tired

Getting 7–9 hours isn’t the full story. If your cortisol is spiking at night or your blood sugar is unstable, you’re not hitting those deep sleep cycles that restore your brain and body.

You may not even know you’re waking up — but your nervous system does.

Add in hormonal changes in your 30s, 40s, or 50s, and it’s even more complex. Estrogen and progesterone help regulate the sleep-wake cycle. As they decline, your body may lose its natural rhythm.

How Gut Health Impacts Sleep Rhythm After 35

Your gut isn’t just about digestion. It’s where over 90% of serotonin is produced. This neurotransmitter helps regulate your mood, stress response, and sleep cycle.

When your gut is inflamed, off-balance, or under stress, it sends the wrong signals to your brain — keeping your body in “fight or flight” instead of restful sleep.

That’s why so many women notice better sleep when they start supporting their gut.

“When I started supporting my gut, my sleep changed first. I didn’t even expect that. I just stopped waking up at 2 a.m.”

Hormone Changes That Affect Your Sleep Rhythm

• Cortisol spikes from stress can delay sleep or cause 2–4 a.m. wakeups

• Estrogen & Progesterone help regulate body temp, anxiety, and REM cycles

• Melatonin production drops with age, making it harder to fall (and stay) asleep

“I used to think my sleep issues were just part of getting older. Turns out, they were a sign my body was out of rhythm.”

Small Sleep Habits That Actually Work

Forget the 17-step nighttime routine. Start with just two or three habits you can actually stick to. And when your body needs extra help? That’s where targeted support comes in.

• Go to bed around the same time each night

• Avoid screens at least 60 minutes before sleep

• Sip a sleepy time tea with calming herbs (Chamomile Flowers, Lemon Balm, Organic Catnip, Lemongrass, Peppermint)

• Pair your tea with Sleep+ (a non-melatonin supplement) for natural support

• Brain dump or journal to calm the mind

• Start your day with Happy Juice (boosted with Energy+) to support your gut-brain connection, mood, and cortisol balance

• Take Mood+ in the morning or early afternoon to calm the stress response all day

• Add VitaGBX to nourish your system with magnesium, B vitamins, and adaptogens

• Keep your room cool, dark, and quiet

The goal isn’t perfection — it’s giving your body signals of safety and support. And what you do during the day can absolutely set you up for deeper, more restorative sleep at night.

Your Next Step to Better Sleep

Already tried melatonin and fancy pillow sprays with no luck? Start at the root — your gut-brain connection. It might be the missing piece.

Take the Happy Lifestyle Habits Quiz to discover what your body’s really asking for and get a simple plan to support your mood, energy, and sleep.

Or download the Finding Happy Guide for gut-brain tips to help you feel better from the inside out.

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FAQs

Q: Why do I feel tired even after 8 hours of sleep?

A: Sleep quality matters more than quantity. Hormones, gut health, and stress can prevent you from reaching deep, restorative sleep stages.

Q: How do hormones affect sleep after 35?

A: Declining estrogen and progesterone can disrupt temperature regulation, anxiety, and REM cycles — leading to poor sleep.

Q: Can gut health really improve sleep?

A: Yes! A healthy gut produces key neurotransmitters like serotonin, which regulate mood and sleep rhythms.

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Here's to happy sleep and calmer days! xoxo

Nelea R. Lane

a/k/a The Happy Juice Chick

Available by Text: 936-209-7222

Happy Life Quiz