By Dr. Nicole Avard
Sleep disturbances are a common complaint during perimenopause, leaving many women feeling frustrated and exhausted. But why does this happen? Hormonal changes are often the culprit. Fluctuating levels of oestrogen and progesterone can impact the regulation of your body’s internal clock, while night sweats and anxiety further disrupt your rest. Understanding these changes is the first step to reclaiming your nights – and your energy.
Here are my top 5 tips for improving sleep during perimenopause:
- Create a Sleep Sanctuary
Keep your bedroom cool, dark, and quiet. Invest in breathable bedding and comfortable pillows to combat night sweats and promote relaxation. - Stick to a Sleep Schedule
Go to bed and wake up at the same time every day, even on weekends. This consistency helps regulate your body’s internal clock. - Watch What You Eat and Drink
Avoid heavy meals, alcohol, and caffeine close to bedtime. Instead, opt for a light snack with tryptophan, like a handful of nuts or a banana. Removing alcohol altogether can do wonders, so give this a go – you might be surprised! - Practice Relaxation Techniques
Incorporate mindfulness, meditation, or deep breathing exercises into your evening routine. These practices can help calm the mind and prepare your body for rest. - Get Moving – But Not Too Late
Regular physical activity can improve sleep quality but try to finish intense workouts at least a few hours before bed to avoid overstimulation.
Remember, sleep is essential for managing what everyday life throws at you, not just the symptoms of perimenopause. If you’re still struggling, don’t hesitate to reach out for support – there’s help available, and you don’t have to go through this alone.
Sweet dreams!
Dr. Nic
