How perimenopause took my sleep, and what finally helped
When perimenopause stole my sleep
I had always been a great sleeper, falling asleep easily, staying asleep, and waking up feeling refreshed. Sure, I struggled a bit just before my period, but it was manageable.
That changed dramatically when I entered late-stage perimenopause.
Suddenly, I was wide awake at 3 a.m. for no clear reason. Other nights, I’d wake up drenched in sweat, my heart racing, or my thoughts spinning like a carousel. The physical symptoms, hot flushes, night sweats, palpitations, were bad enough. But the emotional toll of chronic sleep deprivation made it worse.
The sleep–hormone connection
I hadn’t truly appreciated how vital sleep was until I started losing it. Lack of sleep didn't just make me tired, it amplified my anxiety, made me less patient with my kids, and fogged my thinking to the point that I questioned if something more serious was going on.
Looking back, I now understand that fluctuating estrogen and rising FSH levels were disrupting my body’s natural ability to regulate temperature, mood, and sleep.
You can learn more about how hormone fluctuations affect symptoms in my free Estrogen Rollercoaster Guide.
What helped me sleep again
No single fix worked overnight, but a combination of small, consistent changes did.
Here’s what helped:
Symptom tracking: I started using my own Daily Symptom Tracker to identify patterns (like sleep getting worse just before a hormonal drop).
Reducing stimulation before bed: Screens off earlier, gentle yoga, and magnesium-rich snacks in the evening.
Cooling strategies: Breathable sheets, layering sleepwear, and a cool shower before bed.
Mindset shifts: I stopped panicking when I couldn’t sleep and started tracking emotional symptoms too, which showed me how directly anxiety and insomnia were linked.
The lifestyle shifts that made the biggest difference
I used to think sleep was just something that happened, either you got it or you didn’t. But during late-stage perimenopause, I realised that sleep is something you have to create space for, especially when your hormones are changing daily.
Here are some of the lifestyle changes that helped me reset my sleep and reduce the anxiety and fatigue that came with it:
Getting early morning light
One of the simplest but most powerful habits: exposing my eyes to natural sunlight within an hour of waking. This helps reset your body’s circadian rhythm and improves melatonin production at night.
🌿 This one change alone helped me fall asleep more easily and stay asleep longer.
Daily meditation or mindfulness
I started doing 10 minutes of guided meditation each morning, or even just deep breathing before bed. It helped calm my nervous system and reduced those racing thoughts at 2 a.m.
🧘♀️ You don’t have to be a zen master. I just used a simple breath-counting method.
Balancing my blood sugar
I noticed that my sleep got worse when I skipped meals or snacked on sugary things in the evening. I began focusing on:
Protein and healthy fats at every meal
Avoiding caffeine
Having a light, balanced snack before bed (like nuts or yogurt)
These changes helped reduce night sweats and 3 a.m. wakeups.
Gentle movement
I shifted from high-intensity workouts (which were leaving me depleted) to daily walks, yoga, and stretching. It gave me the energy boost I needed without overloading my system.
Evening wind-down routine
I built a calming pre-sleep routine that included:
Dim lighting after 8 p.m.
No screens 30–60 minutes before bed
Reading something low stimulation (no thrillers!)
This helped signal to my brain: “It’s safe to rest now.”
If you want to see how well you are preparing your body for these changes, try my Self-Assessment Survey.
These are just a few of the lifestyle shifts I now teach in my Six-Step Course, designed specifically for women in perimenopause. You don’t have to overhaul your life, just make intentional changes based on what your body needs.
Final thoughts
If your sleep has suddenly gone off the rails, and you suspect hormones are to blame, you’re not alone. It’s not “just stress.” Your body is undergoing massive change, and sleep disruption is a common and often overlooked symptom of late perimenopause.
The good news? You can get better sleep again. And it starts with understanding your symptoms, listening to your body, and building a gentle but consistent support routine.