Since it’s World Sleep Day, let’s talk about something many women in perimenopause struggle with, sleep! If you’re in your 40s or 50s, you may have noticed that restful nights have become harder to come by. You’re not alone!

Studies show that 56% of perimenopausal women get less than seven hours of sleep, compared to 32.5% of pre-menopausal women. Post-menopausal women also experience more trouble falling asleep (27.1% vs. 16%) and staying asleep (35.9% vs. 23.7%).

Why Does Sleep Become Harder During Perimenopause?

Two key hormones—oestrogen and progesterone—play a major role in sleep.

• Progesterone is linked to GABA, a calming brain chemical that helps us fall asleep. When progesterone levels drop, GABA is affected, making sleep more difficult.

• Oestrogen is connected to serotonin, which is needed to produce melatonin, our sleep hormone. Without enough melatonin, sleep can be light and fragmented.

Many women feel wired yet exhausted before bed, struggle to fall asleep, or wake up frequently due to night sweats, joint pain, or frequent trips to the loo.

How Your Diet Affects Sleep

What you eat and drink throughout the day directly impacts how well you sleep at night.

Here are common sleep disruptors:

❌ Caffeine & Alcohol – Stick to morning coffee & switch to herbal teas in the evening.

❌ Sugar & Processed Foods – Can cause blood sugar spikes, leading to nighttime wakeups.

❌ Tyramine & Histamine-Rich Foods – Foods like bacon, cheese, chocolate, cured meats, and wine can increase adrenaline, making it harder to relax.

Foods That Support Sleep

To naturally boost melatonin and serotonin, focus on tryptophan-rich foods:

✔️Chicken, turkey, salmon, lentils, oats, chickpeas, nuts, seeds, figs, kiwi, tart cherry juice

✔️ Vitamin D & Phytoestrogens (tofu, miso, flaxseeds, broccoli, cherries) support melatonin production

✔️Magnesium, Zinc & B6 (avocado, pumpkin seeds, kale, prawns) help support progesterone and GABA

Small Changes for Better Sleep

• Cut back on stimulants – Reduce caffeine, sugar, and alcohol.

• Balance blood sugar – Increase protein & fibre throughout the day.

• Ditch screens before bed – Use blue-light blocking glasses if needed.

• Magnesium is your friend – Eat magnesium-rich foods or try an Epsom salt bath.

• Try herbal teas – Chamomile, valerian, and lemon balm can be helpful.

• Avoid late-night eating & intense workouts before bed.

If You Struggle with Waking Up at Night…

• Track your alcohol intake – See how sleep changes on nights when you don’t drink.

• Have a small bedtime snack – A spoonful of Greek yogurt or nut butter can stabilise blood sugar.

• Keep a journal by your bed – Write down worries instead of overthinking at 3 AM.

Helpful Supplements

• Magnesium glycinate – The best form for sleep & anxiety.

• BioCare’s Sleep Nutri Powder – Contains magnesium, lemon balm & tart cherries for melatonin support.

• Health Sleep Supplement – A mix of l-theanine & magnesium to support relaxation.

• Magnesium Salts – Great for an evening bath to help unwind.

If you’re struggling with sleep, know that small dietary and lifestyle tweaks can make a huge difference!

Love Louise x

Learn more about Louise here