Sleep disturbances are one of the most common struggles perimenopausal women face. Poor sleep can affect overall health and well-being, whether it's trouble falling asleep, waking up frequently, or experiencing night sweats. 

If you're struggling to get enough sleep, girlfriend, you're not alone. A 2015 survey found that 56% of perimenopausal women slept less than seven hours per night, compared to 32.5% of premenopausal women. And perimenopausal women are more likely to sleep less than seven hours per night than postmenopausal women.

Fortunately, there are ways to improve sleep quality and feel more rested.

 

How Perimenopause Disrupts Sleep

The hormonal fluctuations of perimenopause can directly impact sleep patterns.

 

Declining Estrogen

Estrogen plays a role in regulating body temperature and sleep cycles. Lower levels can lead to night sweats and increased restlessness.

 

Lower Progesterone

Progesterone has a calming effect, so a drop in this hormone can make it harder to relax and fall asleep.

 

Increased Cortisol

Stress hormone levels may rise during perimenopause, leading to nighttime anxiety and frequent wake-ups.

Common Sleep Problems During Perimenopause

• Insomnia: Difficulty falling asleep or staying asleep.
• Night Sweats: Sudden heat surges that cause sweating and discomfort.
• Restless Sleep: Waking up multiple times without feeling rested.
• Early Morning Waking: Waking up too early and struggling to fall back asleep.

 

Best Practices for Sleep Hygiene

Improving sleep hygiene can make a big difference in sleep quality. These simple habits can help create an environment for better rest.

 

Create a Relaxing Bedtime Routine

Wind down at least an hour before bed by avoiding screens and bright lights. Take a warm bath or practice deep breathing to signal to your body that it's time to sleep. Aromatherapy, such as lavender essential oil, can also help promote relaxation.

 

Optimize Your Sleep Environment

Keep your bedroom cool and dark to reduce night sweats and promote deep sleep. The ideal bedroom temperature for sleep is between 60–68° F (15.6–20° C). Use breathable, moisture-wicking bedding to stay comfortable throughout the night. If you can, invest in a supportive mattress and pillows that align with your sleeping position.

 

Manage Stress and Anxiety

Practice mindfulness or meditation before bed to calm an overactive mind. Keep a journal to release worries and organize thoughts before sleeping. Release the stresses of the day with gentle yoga or stretching exercises to relax the body and mind.

 

Follow a Consistent Sleep Schedule

Establishing a consistent bedtime routine is essential when it comes to better sleep during perimenopause. Going to bed and waking up at the same time every day helps regulate the body's internal clock and promotes a consistent sleep-wake cycle. Avoid long naps during the day, as they can make it harder to fall asleep at night. Expose yourself to natural sunlight during the day to regulate your circadian rhythm.

 

Natural Remedies to Improve Sleep

Certain natural supplements and lifestyle changes can help ease sleep disturbances during perimenopause.

Herbal and Nutritional Support

• Ashwagandha: An adaptogen that helps lower cortisol levels and reduces stress.
• Passionflower: An herb that has been shown to reduce the time it takes to fall asleep and increase the duration of sleep.
• Reishi: Reishi contains sedative and hypnotic compounds that can help people fall asleep faster and stay asleep longer.

CBD for Restful Sleep

CBD may improve perimenopausal sleep issues by supporting relaxation, reducing nighttime anxiety and improving sleep quality.

We've included ashwagandha, passionflower, CBD, CBN, passionflower and Relora in our Restorative Sleep System. This unique blend of calming botanicals is designed to ease nighttime anxiety and help you get the deep, restorative sleep you need. By supporting relaxation and reducing stress, this system can help you wake up feeling refreshed, clear-headed and energized.

If sleep problems become severe and impact daily life, it may be helpful to consult a doctor. Options like hormone replacement therapy (HRT) or cognitive behavioral therapy for insomnia (CBT-I) may be recommended.

Perimenopause can make sleep more challenging, but with the right habits and natural support, restful nights are within reach. By practicing good sleep hygiene and exploring natural solutions like Opal & Joy's Restorative Sleep System, women can improve their sleep quality and overall well-being.

This content is for educational purposes only and is not medical advice.