Sleep, Stress, and the Village We All Need

There’s a saying we hear often: “It takes a village to raise a child.” But I believe it takes a village to thrive—especially in midlife.

Whether or not you have children, this season of life brings its own quiet intensity. The mental load grows heavier. Hormones shift. Sleep becomes elusive. And despite being surrounded by people, many women feel like they’re carrying it all alone.

We were never meant to do it this way.

When Sleep Feels Just Out of Reach

Sleep disruptions are one of the most common struggles for women in midlife. But they’re more than just an inconvenience—they’re a signal.

As hormone expert Lara Briden explains, “Progesterone is a calming, sleep-promoting hormone. When it drops in perimenopause, so does deep, restful sleep.”

Combine that with rising cortisol from stress, and the result is a nervous system that stays switched on—even at bedtime. In fact, research shows that even one night of poor sleep can raise cortisol by up to 37%, creating a cycle of exhaustion and tension that’s hard to break.

When sleep suffers, everything else follows: mood, energy, cravings, and resilience.

The Stress–Sleep–Blood Sugar Loop

What many women don’t realise is how deeply connected stress, sleep, and metabolism are—especially during perimenopause and menopause.

As hormones shift, the body becomes more prone to insulin resistance—a state where your cells stop responding properly to insulin, leaving more glucose circulating in your blood.

This drives:

• Fatigue and brain fog

• Cravings, especially for carbs and sugar

• Fat storage around the belly

• Mood swings

• Disrupted sleep

  
  

And stress makes this worse. Cortisol raises blood sugar in the short term (your body's way of prepping for danger), but when stress is chronic, it keeps blood sugar elevated. Over time, this promotes fat storage—particularly visceral fat—and drains energy.

The solution isn’t just in what you eat. It’s in how you regulate your nervous system and support your stress response consistently.

The Hidden Cost of Doing It Alone

We’re often taught to push through, to be strong and self-sufficient. But in reality, chronic isolation is stressful to the body. And support—real, relational support—protects our biology.

Women with strong social connections have been shown to have:

• Lower levels of inflammation

• More balanced cortisol responses

• Reduced risk of anxiety and depression

• Better sleep and greater emotional resilience

  
  

Connection isn’t just emotional. It’s physical.It stabilises blood sugar, protects your heart, and can even influence how your body stores energy.

So, Who’s in Your Village?

Your village is:

• The friend who checks in before you’ve said anything’s wrong

• The practitioner who knows your symptoms are real, even if your tests are “normal”

• The sister who brings tea and lets you cry

• The space where you’re not the caregiver or the planner—you just get to be

  
  

Your village might be one person. It might be five.It might include family, a therapist, a coach, a walking group. It might be a room you walk into and finally feel seen.

The point is: you were never meant to do this alone.

You Deserve to Feel Good Again

Midlife asks a lot. But it’s not a decline—it’s a recalibration.And when you support your nervous system, balance your blood sugar, and surround yourself with the right people—everything shifts.

You don’t need to fix everything at once.You just need to start with what helps your body feel safe.

Let your village hold you.Let your body exhale.Let this be the season you reclaim your energy—not just through effort, but through support.

You’re not alone. And you don’t have to carry it all.

Alisa x