Ladies, let’s have a candid conversation about something that affects nearly half of us during a pivotal stage of life: perimenopause.

Perimenopause is inevitable and brings its own set of challenges, including sleep disturbances. You’re not alone if you find yourself tossing and turning at night or waking up drenched in sweat.

But don’t let this phase keep you up all night! There are solutions to help you get the restful sleep you deserve.

Let’s explore how perimenopause impacts your sleep and what you can do to catch some much-needed Zzzs.

What is perimenopause?

Perimenopause is a natural and normal phase that all women go through as they approach menopause. It’s the time between regular menstrual cycles and menopause, typically starting in your 40s but can begin as early as your 30s.

During perimenopause, your body goes through hormonal changes that can cause irregular periods, hot flashes, mood swings, sleep disturbances, and other symptoms.

These changes occur because your ovaries are producing less estrogen, which is the hormone responsible for regulating your menstrual cycle.

Due to the fluctuating levels of hormones during this time, it’s common for women to experience a range of physical and emotional symptoms.

However, each woman’s experience with perimenopause can be unique with varying degrees of severity. Understanding this transitional period can help you manage the symptoms and prepare for the next phase of life—menopause.

How perimenopause affects sleep

Some evidence suggests that during perimenopause, changes in estrogen levels, imbalances in neurotransmitters, and psychological factors can lead to a decrease in sleep quality. This can then result in sleep disturbances.

First off, when estrogen and progesterone levels decrease, it can throw off your body’s internal clock or circadian rhythm. This can make falling asleep and staying asleep a bit of a challenge.

These hormonal changes can also cause night sweats and hot flashes, making it even harder to get quality sleep due to discomfort and waking up in the middle of the night.

On top of that, menopause can bring on psychological factors like increased stress, anxiety, mood swings, and depression which can all add fuel to the fire when it comes to sleep troubles.

From working with many women in perimenopause, I’ve noticed that many—including myself—experience more aches and pains that often affect their sleep. This too is unfortunately a symptom of perimenopause.

If you’re feeling emotionally wound up at bedtime, getting a good night’s rest may feel like an impossible feat.

7 strategies for better sleep during perimenopause

Having trouble sleeping during perimenopause doesn’t mean you’re doomed to a lifetime of restless nights.

The good news is that there are science-backed solutions you can try, such as making changes to your lifestyle, diet, and environment.

In fact, a meta-analysis of 16 different trials and over 2,000 women going through perimenopause or menopause found that activities like exercise, mindfulness, and relaxation had a positive impact on improving sleep quality.

So rest easy knowing that you have the power to improve your sleep!

1. Movement and exercise

Studies have shown that working out regularly has a positive impact on sleep quality and can help reduce sleep latency, aka the time it takes to fall asleep, and insomnia. There are, of course, many other benefits to movement.

When it comes to exercise for better sleep, two important things to keep in mind are timing and intensity.

It is best to engage in more intense forms of exercise earlier in the day as this can help regulate your circadian rhythms and signal to your body that it’s time for rest later on.

In the evening, opt for lower intensity activities like walking or gentle yoga as they can promote relaxation and aid in winding down before bed.

Remember to listen to your body and find a balance between challenging yourself and not overexerting yourself. By incorporating movement into your daily routine, you can help improve your sleep during this transitional phase of life.

2. Regular sleep-wake schedule

Maintaining a regular sleep-wake cycle is essential for improving sleep during perimenopause. The circadian rhythm, also known as our body’s internal clock, plays a crucial role in regulating our sleep patterns.

By going to bed and waking up at the same time every day (at least stick to within an hour window), we can synchronize our circadian rhythm and improve the quality of our sleep. This means resisting the urge to stay up late or sleeping in on weekends.

Additionally, incorporating natural cues such as sunrise and sunset into our routine can help regulate our body’s production of melatonin, a hormone that promotes sleep.

Making small changes like dimming lights and avoiding bright screens an hour or two before bedtime can also signal to our body that it’s time to wind down for the night.

Keeping a regular sleep-wake cycle supported by natural cues, we can improve our overall sleep quality during perimenopause and feel more rested and refreshed throughout the day.

3. Sleep environment

Another way to improve sleep during this time is by taking into account the sleep environment.

It’s important to keep your bedroom cool and dark, as these factors can contribute to a more comfortable sleeping environment.

If you have trouble blocking out outside light or noise, consider using an eye mask and earplugs. These can help minimize distractions and create a calmer atmosphere for sleep.

Another tip is to have layers of covers and blankets on hand, as perimenopausal women often experience temperature changes and may need to adjust their bedding throughout the night.

It can also be helpful to have a change of clothes prepared nearby, in case you need something cooler or warmer depending on how your body temperature fluctuates during the night or if you soak through your pajamas.

4. Evening ritual

Evening rituals are an essential part of improving sleep quality, especially during perimenopause.

Our bodies and minds naturally crave routine, and having a consistent evening ritual can signal to our brain and body that it’s time to wind down and prepare for rest.

This can be as simple as taking a warm bath or shower, journaling for a few minutes, sipping on herbal tea, or practicing gentle stretches or meditation.

By implementing these calming activities into our evening routine, we are sending a message to our brains that it’s time to relax and release any tension from the day.

This helps us transition into a more peaceful state and improves our ability to fall asleep and stay asleep throughout the night.

5. Rest and relax throughout the day as needed

In the midst of the physical and mental changes that come with perimenopause, finding time to rest and relax throughout the day is crucial for improving sleep.

As our bodies go through this transitional phase, they require more rest and downtime to cope with hormonal fluctuations.

One effective way to achieve this is by practicing Yoga Nidra in the early afternoons. This form of deep relaxation not only helps us unwind but also has regenerative effects on our minds and bodies. It can release tension, reduce stress, and bring clarity to our thoughts, promoting better sleep at night.

6. Diet

Making changes to your diet can help improve your sleep quality. First and foremost, it is important to ensure that you are maintaining a balanced and nutritious diet, which includes plenty of fruits, vegetables, whole grains, lean proteins and healthy fats.

Foods rich in magnesium and calcium, such as leafy greens and cruciferous vegetables, can help relax muscles and promote better sleep.

Avoiding caffeine, alcohol, and heavy meals close to bedtime can also aid in improving sleep.

Additionally, incorporating foods with natural melatonin, such as cherries or almonds, into your dinner or evening snack can help regulate your sleep-wake cycle.

It is also essential to stay hydrated throughout the day by drinking plenty of water but limiting fluids close to bedtime to avoid frequent wake-ups for bathroom trips.

Lastly, practicing mindful eating habits and avoiding late-night snacking can also promote better sleep.

7. Seek professional help

Despite our efforts to improve sleep, it may still elude us. This can leave us feeling frustrated and exhausted, impacting our overall well-being. If this sounds familiar, don’t be afraid to seek out professional help.

Studies have shown that treatments like Cognitive Behavioral Therapy (CBT), acupuncture, Hormone Replacement Therapy (HRT), and antidepressants can be effective in addressing sleep problems during perimenopause.

Each woman’s experience with perimenopause is unique, so finding the right solution may require some trial and error.

However, remember that you are not alone in your struggle and there are resources available to help you achieve restful nights once again. So don’t hesitate to seek out support and find the best approach for your individual needs.

Conclusion

Perimenopause can have a significant impact on your sleep quality and quantity. The fluctuation of hormones during this transitional phase can cause insomnia, hot flashes, and other disruptions to your sleep patterns.

However, there are several strategies that you can implement to get better rest during this time. From regular exercise to creating a soothing bedtime routine, optimizing your sleep environment, and seeking professional help if needed—these small changes can make a big difference in improving your slumber.

Remember to also prioritize self-care and relaxation throughout the day as it can have a positive impact on your sleep at night.

If you need additional support in navigating perimenopause and improving your sleep, consider working with a holistic health coach (such as me) who can guide you through this process.

Take the first step towards better sleep by scheduling a free 90-minute consultation today!

Sweet dreams!

References

1. Zhao M, Sun M, Zhao R, Chen P, Li S. Effects of exercise on sleep in perimenopausal women: A meta-analysis of randomized controlled trials. Explore (NY). 2023;19(5):636-645. doi:10.1016/j.explore.2023.02.001
2. Lam CM, Hernandez-Galan L, Mbuagbaw L, Ewusie JE, Thabane L, Shea AK. Behavioral interventions for improving sleep outcomes in menopausal women: a systematic review and meta-analysis. Menopause. 2022;29(10):1210-1221. doi:10.1097/GME.0000000000002051
3. Xu H, Liu J, Li P, Liang Y. Effects of mind-body exercise on perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause. 2024;31(5):457-467. doi:10.1097/GME.0000000000002336
4. Cheng YS, Sun CK, Yeh PY, Wu MK, Hung KC, Chiu HJ. Serotonergic antidepressants for sleep disturbances in perimenopausal and postmenopausal women: a systematic review and meta-analysis. Menopause. 2020;28(2):207-216. Published 2020 Sep 4. doi:10.1097/GME.0000000000001647
5. Chiu HY, Hsieh YJ, Tsai PS. Acupuncture to Reduce Sleep Disturbances in Perimenopausal and Postmenopausal Women: A Systematic Review and Meta-analysis. Obstet Gynecol. 2016;127(3):507-515. doi:10.1097/AOG.0000000000001268

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