Why Perimenopause Is Wrecking Your Sleep (And What To Do About It!)

If you’re in your 40s or early 50s and suddenly struggling with sleep – waking up at 3 a.m. for no reason, tossing and turning, or feeling wired but exhausted – you’re not imagining it. Perimenopause can seriously mess with your sleep, thanks to shifting hormones, night sweats, and an overactive mind.

The good news? Understanding what’s happening in your body can help you take back control. Let’s break it down and find some solutions.

How Hormones Affect Your Sleep

During perimenopause, your hormones start fluctuating wildly – and this can wreak havoc on your ability to get a good night’s rest. Here’s what’s going on:

• Oestrogen drops – This can lead to night sweats, temperature swings, and lighter, more disrupted sleep.

• Progesterone dips – This calming hormone helps you feel sleepy, so when levels fall, it’s harder to switch off at night.

• Cortisol rises – Stress levels can spike more easily, making you feel wired at bedtime or wake up too early.

Common Sleep Struggles in Perimenopause

Not everyone experiences the same sleep issues, but some of the most common complaints include:

• Waking up in the night (often around 2-4 a.m.) and struggling to get back to sleep.

• Hot flashes/flushes and night sweats that leave you tossing off the duvet, then shivering.

• Increased anxiety or racing thoughts at bedtime.

• Feeling exhausted in the morning, no matter how long you’ve been in bed.

Sound familiar? Let’s talk about how to manage it.

How to Improve Sleep During Perimenopause

The key to better sleep isn’t just ‘going to bed earlier’ – it’s about working with your changing body, not against it.

1) Cool Down for Better Sleep

• Keep your bedroom cool (around 18°C) and use breathable cotton or moisture-wicking bedding.

• If night sweats are an issue, try keeping a fan by your bed.

• Take a warm (not hot) shower before bed – the drop in body temperature afterwards helps signal sleep.

2) Support Your Hormones Naturally

• Balance blood sugar – Avoid sugary snacks as blood sugar spikes can worsen night waking.

• Eat magnesium-rich foods (nuts, leafy greens, dark chocolate) to support relaxation.

• Try phytoestrogen foods (flaxseeds, soy) – they can help balance oestrogen levels naturally.

3) Calm an Overactive Mind

• Create a wind-down ritual – dim the lights, do some gentle stretches, or listen to calming music.

• Try deep breathing – a simple relaxing breath practice can help lower cortisol and bring on sleepiness.

• Write down worries before bed to stop them from looping in your mind.

4) Consider Sleep-Boosting Supplements

• Magnesium glycinate – Helps relax muscles and promote restful sleep.

• Ashwagandha – An adaptogen that may help balance stress hormones.

• Melatonin – Can be helpful for short-term use, but check with a professional first.

5) Lifestyle Changes

• Stimulants – Keep that caffeine to before midday (ish) and consider reducing alcohol - it’s a game changer for sleep!

• Movement – More movement leads to better sleep, just be mindful of not doing strenuous exercise close to bedtime!

• Gut Health – There’s evidence emerging about the link between gut health and better sleep. Why not start with focusing on eating a rainbow of vegetables to give your gut some love?

The Takeaway

Perimenopause can be a sleep disruptor, but with the right tweaks you can start sleeping better again.

If you’re struggling with perimenopause-related sleep issues, what’s one small change you could try tonight?

Sleep well,

Trix

P.S. My UNWIND & SLEEP Toolkit is there for help you create that great evening routine so you are calm, not wired, before bed!