Perimenopause and Sleep! Why Your Nights Feel Different.

Are you struggling to get a good night’s sleep? In this blog, you will discover why perimenopause affects your rest, what the common sleep problems are, and get my top tips for a better night's sleep.

Understanding Perimenopause and Sleep Changes

Perimenopause is the transitional phase before menopause when estrogen and progesterone levels fluctuate. These hormones don’t just affect your cycle; they play a major role in sleep quality. Estrogen and progesterone have key roles to play in sleep: Estrogen supports serotonin and melatonin, the hormones that regulate sleep, and progesterone has a calming effect that promotes deeper rest. When these hormones rise and fall unpredictably, it can disrupt your sleep patterns.

Symptoms of Perimenopause Sleep Issues

Even though you are getting 7 to 9 hours of sleep, you may still wake up feeling tired. Many women will experience common sleep issues and challenges during perimenopause, including:

• Insomnia: Difficulty falling asleep or waking too early.

• Night sweats: Hot flushes that interrupt sleep.

• Restless nights: Frequent tossing, turning, or light sleep.

• Mood-related sleep struggles: Anxiety or low mood, making it harder to relax.

What Can You Do for Better Sleep During Perimenopause?

Although there is no magic potion, and while you can’t stop hormonal changes, you can support your body with healthy sleep tools and strategies:

1. Keep it cool: Use lightweight bedding and pyjamas, consider a fan to reduce night sweats and try to keep the room dark and cool.

2. Stick to a routine: This is the most important tip! Go to bed and wake up at the same times daily to regulate your body clock.

3. Limit stimulants: Reduce your caffeine and alcohol intake in the afternoon and avoid heavy meals before bedtime. Be mindful of what you are watching on TV as this can have an effect on your nervous system. Reduce screen time by at least 30 minutes before you go to bed, and don’t bring your phone into your bedroom.

4. Create a wind-down ritual: Try the following: introduce meditation, gentle yoga,  deep breathing exercises, and keep a journal. You might want to write a to-do list for the next day if you have a very demanding career and  lifestyle

5. Seek support: Always speak with a qualified expert or certified healthcare provider about options like talking therapies (such as CBT), supplements and nutrition, or HRT (hormone replacement therapy).

Final Thoughts

Perimenopause can bring unwelcome changes to your sleep, but you don’t have to suffer in silence. By understanding the link between hormones and menopause and by making small but powerful adjustments, you can reclaim more restful nights and feel more energised during the day.

If you would like to find out more about how I can support you in all areas of your menopause journey, please don’t hesitate to get in touch.