Can’t Sleep in Perimenopause? Here’s What’s Really Going On
If you’re waking up at 2AM, tossing and turning, or relying on melatonin that never really works you’re not imagining it.
Can’t sleep in perimenopause? You’re far from alone.
Sleep struggles are one of the most common symptoms women face in midlife. For many, it starts even before hot flashes or cycle changes kick in. Hormones begin shifting long before menopause officially starts and sleep is often the first thing to go.
The New York Times recently highlighted this in Perimenopause Is Ruining My Sleep. What Can I Do?, where women described feeling exhausted, restless, and wired at all the wrong times.
Why You Can’t Sleep in Perimenopause
During perimenopause, estrogen and progesterone levels begin to decline and both directly impact how well you sleep:
- Estrogen supports serotonin and melatonin production (your mood + sleep chemicals)
- Progesterone has a calming effect, helping you fall and stay asleep
When these hormones drop, your body struggles to wind down. And with cortisol rising more easily in midlife (especially at night), you’re left feeling tired but unable to truly rest.
It’s Not Just the Hormones
While hormone shifts are a big part of why you can’t sleep in perimenopause, they’re not the whole story.
Other sleep disruptors in midlife include:
- Skipping meals or eating too much sugar late at night
- Chronic stress and nervous system overload
- Blue light from screens before bed
- Lack of morning light exposure
All of this leaves your body confused about when it’s time to be alert and when it’s time to sleep.
5 Ways to Sleep Better in Perimenopause
Here are five science-backed ways to start sleeping better:
1. Get Morning Sunlight
This resets your circadian rhythm and boosts melatonin production later in the day.
2. Eat to Balance Blood Sugar
Start your day with protein and fiber. Avoid sugar, alcohol, or snacks before bed that spike and crash your energy.
3. Limit Screen Time at Night
Blue light delays melatonin and tricks your brain into staying alert. Try reading or journaling instead.
4. Soothe Your Nervous System
Magnesium baths, deep breathing, or light stretching can signal your body that it’s safe to rest.
5. Be Curious, Not Critical
You’re not doing anything wrong, your body is just in a new phase. Listen to what it needs.
This Is Common And It’s Fixable
So many women say they can’t sleep in perimenopause but that doesn’t mean they have to live with it.
With the right tools and support, your sleep can improve. And when sleep returns, so does your energy, clarity, and mood.
Want to Go Deeper?
I break this down in more detail in the full blog above. And if you’re ready to stop guessing and start feeling better…
📅 Book a Free Symptom Strategy Session Here
We’ll go over your top symptoms, connect the dots, and map out a starting point that feels doable.
You deserve rest! Let’s help you get there.
Join the Journey, I’ve got the map!
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