- Dee
- 6 days ago
- 3 min read
Updated: 1 day ago
Perimenopause can be overwhelming and absolutely unpredictable. Hormonal changes lead to various symptoms that disturb daily life, with sleep disturbances being a common concern. If you find yourself tossing and turning at night, you're not alone. A significant percentage of women experience insomnia and nighttime anxiety during perimenopause, making an already difficult transition even suckier.
Understanding Perimenopause and Sleep Disturbances
According to the book The New Menopause, nearly 60% of women report issues with falling or staying asleep during this time. These hormonal shifts can disrupt your sleep cycle and affect how deeply you rest, often resulting in daytime fatigue.
The impact of hormonal changes on sleep is well-documented. Research shows that around 25% of women experience hot flashes during the night, making it difficult to fall back asleep. Recognizing this link between hormone levels and sleep is important to manage insomnia during perimenopause.
Common Sleep Issues
Insomnia
Night Sweats
Anxiety
Restless Legs Syndrome
Night Terrors
Tips for Better Sleep
Create a Relaxing Bedtime Routine
Establishing a calming bedtime routine signals to your body that it’s time to wind down. Incorporate soothing activities such as reading, a warm bath, calming herbal tea, or practicing gentle yoga. Aim for consistency by going to bed and waking up at the same time daily, including weekends. This helps regulate your internal clock.
Optimize Your Sleep Environment
Transform your bedroom into a quiet retreat for sleep. Keep it cool (ideally around 60 to 67 degrees Fahrenheit) and dark, using blackout curtains to block light. Investing in a comfortable mattress and pillows can significantly impact your sleep quality.
Manage Night Sweats
If night sweats disrupt your rest, try taking a shower before bed and opting for lightweight, breathable sleepwear. Moisture-wicking pajamas can help keep you cool and comfortable, and using a fan or cooling‑gel pillow can further regulate your body temperature to support a more comfortable sleep environment.
Limit Stimulants
Caffeine and nicotine can serve as sleep disruptors. Limit these substances, especially in the hours leading up to bedtime. While alcohol might seem relaxing, it can interfere with your sleep cycle. Dr. Haver notes that even one evening drink can disrupt sleep, exacerbate hot flashes.
Practice Mindfulness and Relaxation Techniques
Incorporating mindfulness practices can aid in reducing nighttime anxiety. Techniques such as meditation and deep breathing help calm your mind and promote relaxation.nDedicate a few minutes each evening to focus on your breath or visualize a peaceful scene to help prepare your body for sleep.
Consider Natural Supplements
Some women find relief from sleep disturbances with natural supplements. Melatonin, valerian root, L theanine, and magnesium may help improve sleep quality. Always consult with your healthcare provider before starting any new supplement regimen to ensure it’s safe for you.
Stay Active During the Day
Regular physical activity contributes to improved sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. However, avoid vigorous exercise close to bedtime, as it may keep you awake instead of promoting good sleep.
Hormone Replacement Therapy
Dr. Haver emphasizes that while estrogen helps calm hot flashes, it's progesterone that truly supports quality sleep—by helping your brain produce more GABA, the calming neurotransmitter.
Seek Support
You don’t have to manage sleep disturbances alone. Reach out to friends, family, or healthcare professionals for support and coping strategies. Perimenopause isn't a one size fits all. Keep an open mind and as always, advocate for yourself!


References
National Institute on Aging
Mayo Clinic on Menopause