Perimenopause often leads to sleep problems, which many women experience but may not fully recognise. Common complaints include difficulty falling asleep, waking up in the middle of the night, and feeling exhausted during the day. These issues stem from hormonal fluctuations typical during this phase. Managing symptoms like night sweats and mood changes, such as depression, can help improve sleep quality. Addressing sleep problems early on in perimenopause can ease the transition.

During perimenopause, hormonal changes significantly impact sleep patterns:

• Progesterone, the first hormone to decrease, plays a role in promoting relaxation and sleep. Its decline can disrupt sleep quality, as it has a sedative effect similar to Valium.
• Oestrogen, responsible for serotonin production (the “happy hormone” that converts to melatonin, the “sleep hormone”), decreases as menopause approaches. Variations in serotonin genes can exacerbate the effects of declining oestrogen.
• Additionally, melatonin levels decline with age. Melatonin signals our brain to prepare for sleep and decreases in secretion as we age.
• Perimenopausal women often experience higher cortisol levels, which can interfere with sleep by causing wakefulness.

Here are some steps you can take to improve sleep during perimenopause:

1) Establishing a consistent bedtime routine is key.

2) Engage in regular daytime exercise.

3) Take a relaxing bath in the evening.

4) Limit caffeine intake after noon and avoid alcohol.

5) Sleep in a cool, dark room.

6) Avoid screen time (TV, computer, mobile devices) an hour before bed.

7) Consider using supplements to aid sleep.

If you’re struggling with sleep issues and would like personalised advice, you can schedule a one-on-one consultation with one of our practitioners. They can assess hormone imbalances throughout all stages of reproduction, from menarche to perimenopause and postmenopause.

Thanks for reading

Louise x