Perimenopause Got You Counting Sheep? How to Snooze Like a Pro Again...

 
When you’re going through perimenopause, it might be hard to get a good night’s sleep, but you’re not alone. 47% of women face this problem during this transition and it can be really frustrating. But don’t worry, there are ways to make things better. Let’s take a look at why perimenopause disturbs your sleep and what you can do to improve it (Salari et al., 2023).

“But now, it’s the sleep – or lack thereof – that’s pushing me to my limits. Some nights are decent, especially with a sleep aid, but lately, it’s been a wild rollercoaster.” JL, USA

Why Does Perimenopause Affect Your Sleep?

Perimenopause is the time when your hormones start to change before the menopause stage. Two important hormones, estrogen and progesterone, begin to drop, and that can really affect your sleep.

• Estrogen: Decreasing Estrogen Level can lead to depression and insomnia. As a result, you might experience hot flashes and night sweats, waking you up in the middle of the night. It’s a nightmare for most women in their 50s (Tandon et al., 2023).
• Progesterone: Its levels are also related with sleep disturbance and can increase sleep disorder during perimenopausal and postmenopausal period (Tandon et al., 2023).

As your hormones change, it’s normal to have trouble sleeping. You might wake up more often or struggle to fall asleep, leading you feeling exhausted the next day.

What are Your Common Sleep Issues in this Transition period?

Many women going through perimenopause deal with these sleep problems:

• Trouble falling asleep: Your mind might be racing, and it’s too hard to relax enough to fall asleep (Srivastava et al., 2024).
• Waking up in the middle of the night or early: You will wake up frequently, sometimes due to feeling too hot or for no reason at all. Plus, waking up early can disturb your day (Srivastava et al., 2024). 
• Hot Flushes and Night sweats: According to the study, 45.5% of women face hot flushes and night sweats during perimenopause (Zulfiqar et al., 2022).
• Feeling Tired?  30% of adults have one or more symptoms of insomnia, and these symptoms are more common in women, especially in middle age. Even if you sleep for hours, you might wake up feeling like you didn’t get any rest (Sastrini et al., 2023).

These issues can make it hard to feel refreshed and ready for the day.

“It has a huge impact on my days, I am constantly tired. I’ve tried napping during the day, but it doesn’t really make up for unbroken sleep at night.” MG, Ireland

Tips to Help You Sleep Better During Perimenopause

Don’t worry! We have good news for you and there are things you can do to improve your sleep. A few simple changes can make a significant difference.

1. Making your bedroom comfortable by creating a cozy and cool environment can help you get better sleep. Here’s what to do:

• • Keep your room cool and quiet: A cooler room can prevent night sweats and help you sleep more comfortably. Use a fan, air conditioner, or open a window if you can.
  • Dim the lights: Make your room as dark as possible by using blackout curtains or an eye mask. This helps signal to your body that it’s time to sleep (Sastrini et al., 2023).

2. Create a sleep routine. A regular bedtime can train your body to sleep better. Try these tips:

• • Go to bed and wake up at the same time every day: Sticking to a regular sleep schedule can help your body know when it’s time to sleep. For example, from 10-11 pm to 6-7 am is acceptable (Virtanen et al., 2023).
  • Relax before bed: Take some time to calm down. Read a book, take a warm bath, light exercises or listen to calming music. Avoid screens like your phone or TV, as they can make it harder to fall asleep (Sastrini et al., 2023).
  • Avoid large meals and caffeine: Try not to eat heavy meals or drink caffeine too close to bedtime. They can make it harder to fall asleep. Drinking warm milk is one of the best options before going to bed (Sastrini et al., 2023).

3. Stay Active During the Day Exercise can improve your sleep, even if it’s just a light walk or some stretches.

• • Move your body: A little exercise during the day can help reduce stress and make it easier to sleep at night (Zhao et al., 2023).
  • Avoid late-night workouts: Try to finish exercising at least two hours before bedtime. Exercising too late can make it harder to relax. 

During Perimenopause, 51% of women experience a lack of motivation and 42% report a lack of time for exercises.

4. Manage Night Sweats If night sweats are waking you up, there are simple ways to stay cool:

• • Wear light clothes: Choose light pajamas made from breathable fabrics like cotton over other materials.
  • Cool down your bed: Keep the bedroom temperature preferably at an ~19 °C constant. If this is not possible, keep it as close as possible to 20–25 °C. Temperatures >25 °C can be disruptive for sleep.
  • Keep a water bottle nearby: If you wake up feeling hot, have a water spray or water mist though its advantages are debated (Altena et al., 2023).

“For me I’ve found some help with a cooling blanket – though that’s not perfect because of how variable my temperature can be throughout the night.” MK, United States

What Should You Eat for Safe and Sound Sleep?

If you prefer natural ways to improve your sleep, you can try some of these remedies:

• Foods with Tryptophan: Turkey, nuts, seeds, wholegrains and legumes are helpful for sleep.
• Magnesium: Foods such as leafy green vegetables, avocado, whole grains and dark chocolate also help support sleep quality. 

For the perimenopausal period, you must avoid stimulants and trigger foods, such as alcohol and spicy foods because they can lead to hot flashes and night sweats (Greenstein et al., 2024).

Let’s sum it up!

Here are some quick and easy tips to help you sleep better during perimenopause:

• Make your bedroom cool and comfy: A cool and dim lit room can help you get better sleep.
• Stick to a routine: Going to bed and waking up at the same time every day helps your body know when it’s time to sleep.
• Stay active during the day: A little exercise can help you sleep better at night.
• Manage night sweats: Wear light clothes, use cooling pillows, and keep water nearby.
• Try natural remedies: Herbal teas, melatonin, and magnesium can help you relax and fall asleep more easily.
• Talk to your doctor if needed: If sleep problems continue, your doctor can help with treatments like hormone therapy or sleep aids.
  

You don’t have to suffer through sleepless nights. With some simple changes and support, you can improve your sleep and wake up feeling more refreshed and ready to take on the day.

Reference:

1. Salari, N., Hasheminezhad, R., Hosseinian-Far, A., Rasoulpoor, S., Assefi, M., Nankali, S., Nankali, A., & Mohammadi, M. (2023). Global prevalence of sleep disorders during menopause: a meta-analysis. Sleep & breathing = Schlaf & Atmung, 27(5), 1883–1897. https://doi.org/10.1007/s11325-023-02793-5
2. Tandon, V. R., Sharma, S., Mahajan, A., Mahajan, A., & Tandon, A. (2022). Menopause and sleep disorders. Journal of mid-life health, 13(1), 26-33.
3. Srivastava, S., & Sreelatha, S. (2024). Perimenopause: Review Article. J Gyneco Obstet Res, 2(1), 1-3.
4. Zulfiqar, E., Sohail, I., Sadiq, N., & Sadiq, H. (2022). Comparison of Hot Flushes and Night Sweats Frequency and Problem Rating Among Working and Non-Working Perimenopausal Women. Journal of The Society of Obstetricians and Gynaecologists of Pakistan, 12(2), 170-174.
5. Suresh, K. Bernardino,(2023), Managing Hormonal Disruption in Perimenopausal Syndrome. Clinical Endocrinology and Metabolism, 3(1).
6. Sastrini, Y. E., & Pratiwi, G. H. (2023). WOMEN’S EXPERIENCE WITH MENOPAUSE IN SAMARINDA BENANGA STATION STUDY: PHENOMENOLOGY. GPH-International Journal of Health Sciences and Nursing, 6(07), 08-19.
7. Virtanen, I., Polo-Kantola, P., Turpeinen, U., Hämäläinen, E., & Kalleinen, N. (2023). Effect of external sleep disturbance on sleep architecture in perimenopausal and postmenopausal women. Climacteric, 26(2), 103-109.
8. Zhao, M., Sun, M., Zhao, R., Chen, P., & Li, S. (2023). Effects of exercise on sleep in perimenopausal women: a meta-analysis of randomized controlled trials. EXPLORE, 19(5), 636-645.
9. Altena, E., Baglioni, C., Sanz‐Arigita, E., Cajochen, C., & Riemann, D. (2023). How to deal with sleep problems during heatwaves: practical recommendations from the European Insomnia Network. Journal of Sleep Research, 32(2), e13704.
10. Greenstein, T. (2024). Nutrition To Support the Hormonal Changes of Perimenopause and Menopause.
11. Haufe, A., Baker, F. C., & Leeners, B. (2022). The role of ovarian hormones in the pathophysiology of perimenopausal sleep disturbances: A systematic review. Sleep medicine reviews, 66, 101710.