Show notes
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:
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Chorus: http://chorusforlife.com/drbrighten and receive 10 percent off your order or subscription
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/
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