Sleepless in Perimenopause? Here’s How to Catch Some Zzz’s!

One topic that is crucial for women, particularly those experiencing perimenopause, is sleep. 💤 Getting enough quality sleep is essential for overall health and well-being during this time. 


Perimenopause is a time of significant hormonal changes in a woman’s body, which can lead to a host of symptoms, including insomnia, waking up in the middle of the night, feeling wired and tired during the day, and broken sleep. But don’t worry! There are many solutions to help improve sleep quality.

One of the primary culprits for sleep disruptions during perimenopause is cortisol, a hormone that helps regulate our sleep-wake cycle. When cortisol levels are out of balance, it can cause sleep disturbances. Additionally, as progesterone levels drop, it can impact your sleep-wake cycle, leading to insomnia and other sleep issues.

Stress and anxiety

Stress and anxiety can also play a role in sleep quality during perimenopause. Finding ways to manage stress, such as meditation, deep breathing exercises, or talking to a therapist, can be effective ways to improve your sleep.

Establishing a sleep routine

Establishing a sleep routine is also critical to achieving quality sleep. Going to bed and waking up at the same time each day, even on weekends, can help regulate your sleep-wake cycle. Creating a calming bedtime routine, such as reading a book, taking a warm bath, or practicing yoga or meditation, can also help prepare your mind and body for sleep.


Exercise is also beneficial for improving sleep quality. Regular exercise can help reduce stress and anxiety, which can make it easier to fall asleep at night. However, it’s essential to avoid exercising too close to bedtime, as it can interfere with your ability to fall asleep.


Lastly, nutrition can also play a role in your sleep quality. Consuming foods that contain high levels of vitamin B6, such as bananas, salmon, and chicken, can help boost progesterone levels, improving your sleep-wake cycle. Avoiding caffeine, alcohol, spicy or acidic foods close to bedtime can also help you sleep better.

If you’ve tried the above tips and still struggle with sleep, speak to your doctor about hormone therapy or other sleep aids. Don’t be afraid to ask for help! Sleep is crucial for your overall health and well-being, especially during perimenopause.


In summary, there are many ways to improve sleep quality during perimenopause, including managing stress, creating a sleep routine, exercising regularly, and eating a balanced diet. By taking care of your body and making sleep a priority, you can feel more rested and rejuvenated, ready to take on whatever life throws your way. 😊

Ready to get the restful sleep you deserve? Book a free consultation with me today and take the first step towards a healthier life during perimenopause.

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