Navigating the choppy waters of perimenopause can feel like an uncharted journey—one filled with unexpected waves of change, including the often turbulent seas of sleep. If you find yourself weary from nights spent seeking sleep and days clouded by fatigue, you're not alone. Many women during perimenopause find themselves in a battle with insomnia.

Why Can I NOT Sleep in Perimenopause Anymore??

Understanding the why behind your restless nights is the first step towards getting a handle on it all. During perimenopause, your body undergoes significant hormonal fluctuations, primarily involving estrogen and progesterone. These hormonal changes can upset your body's internal clock, or circadian rhythm, leading to difficulties in falling asleep and staying asleep. Then of course, we have symptoms like hot flushes and night sweats jolting us awake too, leaving us feeling even more wrecked.

While these changes can be daunting, there are strategies and adjustments you can make to ease into a restful night's sleep. Let's explore how you can transform your bedtime into a welcome retreat of tranquility.

Try These For Better Sleep in Perimenopause

  • A Bedtime Ritual: Create a calming bedtime routine to signal to your mind and body that it's time to wind down. This could be anything from a warm bath infused with calming essential oils, to a few pages of your current read, or even a gentle yoga flow. The key is consistency and allowing yourself this time to transition from the busy day to restful night.

  • The Sanctuary of Sleep: Evaluate your sleeping environment. Your bedroom should be a temple of tranquility—cool, dark, and quiet. Consider room-darkening curtains, a quality mattress that supports your changing body, and perhaps a white noise machine to drown out any distracting sounds. The investment in your sleep environment pays dividends in your overall health.

  • Mindful Movement: Regular physical activity can significantly improve sleep quality, but timing is everything. Aim to complete any vigorous activities a few hours before bedtime to ensure your body and mind have time to unwind and prepare for sleep.

  • Drink a Peri Hot Choccy a couple of hours before bed for deep, restful sleep.  Our Peri Hot Choccy is loaded with magnesium, hops and deelish 80% Belgian Fair Trade Cacoa targeting a deep, restful sleep - more info here.

Eat Your Way to Good Sleep!

  • Evening Eats: What you consume in the evening can be a friend or foe to your sleep. Aim to enjoy your last meal at least two to three hours before bed, focusing on light and easy-to-digest foods to avoid any discomfort that could keep you awake. Foods rich in magnesium, like almonds and spinach, may promote muscle relaxation and better sleep.

    Our Peri Chai Latte and Peri Hot Choccy are loaded with magnesium and will help drastically improve your sleep.

  • Sip for Sleep: Hydration is crucial, but moderating your fluid intake in the evening can prevent disruptive nighttime bathroom visits. Having a Peri Chai Latte or Peri Hot Choccy two hours before bed are great night time drinks to improve your sleep through perimenopause.

  • Limit Stimulants: Caffeine and alcohol can be significant sleep disruptors, especially during perimenopause. Consider reducing your intake or eliminating these substances later in the day to help ensure they don't interfere with your sleep.

Focus on Your Emotional and Mental Wellbeing Through Perimenopause

  • Stress Management: Stress and anxiety can escalate sleep difficulties. Incorporating stress-reduction techniques such as meditation, deep breathing exercises, or journaling into your evening routine can help calm your mind and ease you into a more peaceful state conducive to sleep.

  • Seek Connection: Sometimes, sharing your experiences and concerns with friends, a support group, or a professional can lighten your emotional load and subsequently improve your sleep. Knowing you're not alone in your journey can be incredibly comforting and empowering. You can connect with your fellow Perisisters here, community for women experiencing perimenopause - women supporting women.

When to Seek Further Assistance

If sleep continues to elude you despite trying these strategies, it may be time to consult a healthcare professional. They can offer additional insights, conduct necessary health screenings, and discuss other interventions, such as hormone therapy or alternative treatments, that might be beneficial in your unique situation.

A Gentle Reminder About Perimenopausal Changes

Remember, you are navigating a significant transition, one that requires patience, self-compassion, and care. Celebrate the small victories, like a night of better sleep or a day when you feel more energised. And on the days that feel heavy and hard, remind yourself that this journey is not a sprint but a marathon—one that you are more than equipped to navigate with self-compassion and care.

Read more articles about sleep in perimenopause here.

April 17, 2024 — Angela Greely

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