The Hormone That Wakes You at 3am (And Why Melatonin Won’t Fix It) скачать в хорошем качестве

The Hormone That Wakes You at 3am (And Why Melatonin Won’t Fix It)

🎯 FREE MASTERCLASS: “The Quantum Nourishment Masterclass” 60-minute training on the 4 foundational pillars → francesnorgate.com/masterclass 📥 Or get the quick-start guide: “3 Hidden Signals Your Body Is Missing” Download → francesnorgate.com/resources Waking up at 3am with your heart pounding and your mind racing—night after night? You’ve tried melatonin, magnesium, every herbal tea on the shelf. Nothing sticks. If you’re a woman in your 40s dealing with middle-of-the-night waking—if you fall asleep fine but can’t stay asleep—this isn’t insomnia. And it’s not “just ageing.” It’s a cortisol timing problem. Your body is releasing its primary stress hormone at the exact moment it should be at its lowest. And that spike triggers the racing heart, spiralling thoughts, and inability to fall back asleep. In this episode, I explain: • Why cortisol spikes at 3am (and what your circadian clock has to do with it) • The blood sugar mechanism most people have never heard of: nocturnal hypoglycemia • Why perimenopause makes 3am waking significantly more likely • The nervous system layer everyone overlooks • My own years-long experience with disrupted sleep and what actually fixed it • 4 practical interventions to restore your cortisol rhythm Your sleep quality hasn’t permanently declined. Your cortisol rhythm is off. And cortisol rhythm can be corrected. 💡 TIMESTAMPS: 00:00 3:17 AM: The All-Too-Familiar Middle-of-the-Night Wake-Up 01:28 It’s Not “Just Insomnia”: Cortisol Timing, Circadian Rhythm & Blood Sugar 05:57 What Cortisol Should Do Overnight (and What Goes Wrong at 3 AM) 08:40 Root Cause #1: Circadian Misalignment (Morning Light + Night Screens) 11:39 Root Cause #2: Nocturnal Hypoglycemia (Blood Sugar Crashes at Night) 15:06 Perimenopause Layer: Progesterone, GABA & HPA Axis Instability 17:42 The Nervous System Factor: Sympathetic Dominance Keeps You Wired 20:10 My Story: How I Fixed My 3 AM Wakings with Circadian Signals 25:14 The Fix: Morning Light, Evening Light, Dinner Timing & Vagal Regulation 29:52 When You Plateau: The “Four Pillars” Framework + Blueprint Invite 32:32 Recap, What to Expect Over Weeks, and What’s Next (Grey-Day Light Protocol) ABOUT QUANTUM NOURISHMENT: I’m Frances Norgate, a certified Nutrition and Lifestyle Adviser exploring how light, timing, and nervous system regulation create the foundation for energy and hormones. This podcast is for women in their 40s and 50s with significant responsibilities—whether you’re managing a team, running a business, homeschooling kids, or juggling multiple roles—who are exhausted despite doing everything “right.” Based in Ireland, I translate complex quantum biology into practical protocols for real life. 🔗 CONNECT WITH ME: • Website: francesnorgate.com • Newsletter (Free): Quantum Nourishment Weekly → francesnorgate.substack.com • Substack: francesnorgate.substack.com • Free resources: francesnorgate.com/resources DISCLAIMER: This content is for educational purposes only and is not medical advice. Consult your healthcare provider for personalised health guidance. #3amWaking #CortisolRhythm #CircadianHealth #SleepDisruption #Perimenopause #WomensHealthOver40 #QuantumNourishment #MorningLight