Restoring Rest: Sleep Tips for Women in Perimenopause

Perimenopause is a season of transition, bringing with it shifts in hormones, mood, and—unfortunately for many—sleep. If you find yourself tossing and turning, waking frequently, or struggling with full-blown insomnia, you’re not alone.

Sleep disturbances are one of the most common complaints during perimenopause, thanks to fluctuating estrogen and progesterone levels that impact our body’s ability to relax and restore overnight.

At From Roots to You, we believe that prioritizing sleep is one of the most vital aspects of self-care. While we can’t stop the hormonal rollercoaster, we can make adjustments to improve sleep quality, promote deep rest, and support our overall well-being.

Why Sleep Disruptions Happen in Perimenopause

During perimenopause, declining levels of estrogen and progesterone can lead to night sweats, increased stress response, and disruptions in our circadian rhythm. Additionally, lower estrogen levels can make us more prone to anxiety, which can further disrupt sleep. Sleep deprivation during this phase is linked to heightened fatigue, mood swings, brain fog, and an increased risk of metabolic and cardiovascular concerns.

Sleep Essentials for Perimenopausal Women

If sleep has been elusive, here are some key steps to help restore restful nights:

1. Keep a Consistent Sleep Schedule Go to bed and wake up at the same time daily—even on weekends. This helps regulate your body’s internal clock and supports better sleep patterns.

2. Create a Cool, Dark Sleep Sanctuary The optimal sleep temperature is around 18.3°C (65°F). If night sweats are keeping you up, try cooling sheets, a fan, or moisture-wicking pajamas. Blackout curtains or an eye mask can help block light exposure, which affects melatonin production.

3. Reduce Evening Screen Time Blue light from screens interferes with melatonin production. Try limiting screen exposure at least an hour before bed or use blue-light-blocking glasses if late-night screen time is unavoidable.

4. Get Morning Sunlight Exposure to natural light first thing in the morning helps balance your circadian rhythm, promoting better sleep at night. Even a short walk outside can make a big difference.

5. Balance Blood Sugar Levels Blood sugar imbalances can contribute to waking up in the middle of the night. To support stable levels, aim for protein-rich meals throughout the day and avoid excess caffeine or sugar intake, especially in the evening.

6. Manage Stress and Cortisol Levels Chronic stress can keep cortisol elevated, making it harder to fall asleep. Try incorporating mindfulness practices like meditation, breathwork, or journaling into your nighttime routine.

7. Consider Magnesium and Herbal Support Magnesium glycinate is known for its calming properties and may help ease muscle tension and promote deeper sleep. Herbal teas like chamomile, valerian root, or passionflower can also support relaxation before bedtime.

8. Establish a Wind-Down Routine Just as we create bedtime routines for our children, we should have one for ourselves. A warm bath, reading, or gentle stretching can signal to your body that it's time to rest.

From Roots to You: Supporting Women Through Transitions

Perimenopause is a time of deep transformation, and sleep is one of the most vital pillars of health during this stage. If you’re struggling with sleep, know that you’re not alone—this is something we’ll be exploring further in Mothers Rooted in Balance, where we’ll dive deeper into natural strategies to reclaim your rest.

If you’re ready to start sleeping better and feeling more like yourself again, try incorporating these strategies and see what works best for you. Need more personalized support? Stay tuned for more holistic wellness tips from From Roots to You, where we help mothers at every stage of life find balance, wellness, and deep nourishment.

Wishing you restful nights and refreshed mornings!

Are you struggling with sleep during perimenopause? Let’s continue the conversation in the comments or reach out for support!