Better sleep means better hormones and in this episode, I’ll show you exactly how to sleep better by tackling three often-overlooked disruptors: blood sugar crashes, histamine surges, and ADHD-related sleep challenges. If you’ve already tried balancing estrogen, progesterone, and cortisol (covered in Part One), but you’re still waking up in the middle of the night, this is the episode you need.

🎧 Listen to Part One here: https://drbrighten.com/podcasts/sleep-disturbances/

Chapters

00:00 – Trailer & Welcome to the Show

01:00 – Why this is Part Two of the Sleep Series

02:00 – Blood sugar and sleep: the hidden 2–4 AM crash

04:00 – Signs your blood sugar is waking you up

05:00 – Structuring meals to stabilize blood sugar

07:00 – Bedtime snacks that keep you asleep

09:00 – Supplements to support blood sugar and sleep

11:00 – Exercise timing for better sleep and steady energy

14:00 – Histamine surges and hidden inflammation

15:00 – How estrogen, progesterone, and histamine interact

16:00 – Signs histamine is wrecking your sleep

18:00 – Tracking and avoiding histamine triggers at night

19:00 – Gut health’s role in clearing histamine from body

21:00 – Nutrients that support histamine clearance

22:00 – ADHD and its unique impact on sleep

24:00 – Estrogen decline and ADHD symptom spikes

25:00 – The delayed melatonin release in ADHD brains

26:00 – Bedtime procrastination and the ADHD brain

28:00 – How to know if ADHD is behind your sleep issues

33:00 – Creating a sensory-friendly bedtime routine

34:00 – Building novelty and pleasure into bedtime habits

35:00 – Blue light, melatonin, and screen use at night

36:00 – Customizing sleep strategies for your unique brain

This Episode is Brought to You By:

Fygg: https://fygg.sjv.io/ragbBv use code DRBRIGHTEN for 15% off of their products (both one-time and subscription)

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The Optimal Adrenal Kit from Dr. Brighten Essentials—formulated to help rebalance cortisol, improve stress resilience, and support deeper, more restorative sleep. Use code POD15 for 15% off at Dr. Brighten Essentials https://drbrightenessentials.com.

Links Mentioned in This Episode:

Part One of the Sleep Series – covers estrogen, progesterone, and cortisol’s role in blood sugar and sleep https://drbrighten.com/podcasts/sleep-disturbances/

Free Anti-Inflammatory Meal Plan: https://drbrighten.com/plan – recipes to stabilize blood sugar, support gut health, and help you sleep better

Myoinositol Plus – supports insulin signaling, blood sugar and sleep in women with PCOS https://drbrightenessentials.com/products/myoinositol-plus

Magnesium Plus – for relaxation, nervous system support, and blood sugar and sleep regulation https://drbrightenessentials.com/products/magnesium-plus

Women’s Probiotic – supports gut health, estrogen clearance, and how to clear histamine from body https://drbrightenessentials.com/products/womens-probiotic

Insulin Dysregulation Episode – exact lab values to check for stable blood sugar https://drbrighten.com/podcasts/insulin-resistance/

Gut Health Episode – why olive oil polyphenols and gut balance matter for how to sleep better https://drbrighten.com/podcasts/gut-health-probiotics/

Episode with Jennifer Fugo on Histamine & Diet – understanding histamine triggers and how to clear histamine from body without over-restricting https://drbrighten.com/podcasts/is-it-really-histamine-intolerance/

Gut Hormone Connection Article – how gut health affects hormones, histamine, and blood sugar and sleep https://drbrighten.com/gut-hormone-connection/

Histamine & PMDD Article – exploring histamine’s role in period-related sleep disruption https://drbrighten.com/histamine-and-pmdd/

ADHD Sleep Episode – how ADHD brains process sleep differently and ways to improve how to sleep better https://drbrighten.com/podcasts/adhd-sleep-hormones/Learn more about your ad choices. Visit megaphone.fm/adchoices