Best Sleep Tips for Perimenopause: How to Rest Better Through Hormonal Changes

Let’s be real—perimenopause is a wild ride. One minute you’re fine, the next you’re sweating through your sheets, tossing and turning, and wondering if you’ll ever sleep like you used to. If this sounds familiar, you’re not alone. Hormonal fluctuations during perimenopause can wreak havoc on your sleep, but the good news? There are ways to take back control and start getting the rest you deserve.  Here are our best sleep tips for perimenopause.

Why Perimenopause Disrupts Sleep

Perimenopause is the transitional phase before menopause, typically starting in your 40s or even late 30s. As estrogen and progesterone levels fluctuate, they can impact everything from mood to metabolism—and yes, sleep. According to Dr. Sara Gottfried, MD, a leading women’s health expert, “Hormones like estrogen and progesterone have direct effects on sleep architecture. When they drop, women experience more night wakings and lighter sleep.” 

Common perimenopause-related sleep issues include:

• Night sweats – Waking up drenched? Thank fluctuating estrogen levels for that. According to Dr. Jolene Brighten, a board-certified naturopathic endocrinologist, “Estrogen plays a role in temperature regulation. When it fluctuates, it can lead to those dreaded night sweats.”

• Insomnia – Struggling to fall asleep or waking up at odd hours? Progesterone, a sleep-promoting hormone, is on the decline.

• Increased anxiety – Hormonal shifts can heighten stress and overthinking, making it harder to relax.

• Frequent wake-ups – Your body is more sensitive to changes, meaning a little noise or temperature fluctuation can easily jolt you awake.

Top Tips for Better Sleep During Perimenopause

Don’t worry, you’re not doomed to a lifetime of sleepless nights. Here’s how to reclaim your rest:

1. Keep Your Bedroom Cool

A lower body temperature helps signal sleep, but those night sweats don’t make it easy. Try:

• Using breathable cotton or moisture-wicking sheets.

• Keeping the room temperature between 16-19°C for optimal sleep.

• Running a fan or investing in a cooling mattress topper.

2. Create a Consistent Sleep Schedule

Your body thrives on routine. Going to bed and waking up at the same time daily can help reset your circadian rhythm, making it easier to drift off naturally. Yes, even on weekends!

3. Watch What You Eat and Drink

• Avoid caffeine after 2 PM—it can stay in your system for hours, keeping you wired.

• Limit alcohol—it might help you fall asleep faster but disrupts deep sleep.

• Eat magnesium-rich foods like almonds, spinach, and bananas to promote relaxation.

4. Manage Stress Before Bed

If your brain is running a marathon of thoughts at bedtime, try:

• Journaling to offload worries.

• Gentle stretching or yoga to relax your muscles.

• Breathwork techniques, like the 4-7-8 method, to calm your nervous system.

5. Consider Natural Sleep Aids

Many women find relief with:

• Herbal teas like chamomile or valerian root or, try our favourite dreamy sleepy time tea recipe

• Magnesium supplements to help relax the body.

• Essential oils like lavender to create a calming bedtime atmosphere (check out our blog post on essential oils).

Final Thoughts: Sleep is Non-Negotiable

Perimenopause may bring changes, but your sleep doesn’t have to suffer. By making small adjustments to your bedtime routine, diet, and stress management, you can enjoy restful nights again. Prioritizing sleep isn’t a luxury—it’s a necessity for feeling your best. So, fluff your pillows, sip that sleepy-time tea, and get ready to drift into dreamland.

Photo: Greg Pappas