Why Sleep Is a Non-Negotiable in Perimenopause & Beyond (and How to Improve It)
Let me tell you something that changed my life: when I finally started taking sleep seriously—really seriously—my body began to heal in ways I didn’t know it needed. If you’re in your 40s, 50s, or beyond and sleep is suddenly elusive, you’re not alone—and you’re not imagining things. Perimenopause and menopause come with hormonal shifts that can feel like someone changed the rules of the game overnight.
So let’s sit down and unpack what’s going on, why sleep matters more now than ever, and what you can actually do about it.
The Sleep Struggle Is Real (And Hormones Are the Culprit)
Maybe you used to sleep like a rock and now you're wide awake at 2:00 AM with a racing mind. Or you fall asleep fine but wake up feeling like you never truly rested. These aren’t just annoyances—they’re signals from your body.
In midlife, hormones like estrogen and progesterone start to dip. Progesterone is our calming hormone—it’s like nature’s chill pill—and when it drops, sleep can feel fragmented or just... off. Add cortisol into the mix (hello, stress!), and your body might be stuck in “go mode” at precisely the time you want to wind down.
Why Sleep Is More Than Just “Feeling Rested”
Poor sleep isn’t just frustrating—it impacts everything from your mood and memory to your metabolism and immune system. Chronic sleep deprivation raises cortisol, disrupts insulin sensitivity, and increases cravings for carbs and sugar. No wonder it’s linked to weight gain, brain fog, and hormone imbalance.
Your body restores, detoxifies, and resets while you sleep. You need a solid 7–9 hours nightly to support:
Balanced blood sugar
Healthy weight
Hormone regulation (think cortisol, insulin, leptin, ghrelin)
Immune function and brain detox (thanks, melatonin!)
Meet Your Sleep-Related Hormones
Estrogen, progesterone, cortisol, melatonin, leptin, and insulin all play a role in your sleep cycles—and they’re all shifting during this season of life. Even one bad night of sleep can spike hunger hormones and tank the ones that keep you feeling full and balanced. It’s not just about willpower—it’s biology.
Let me give you a quick mentor moment on a few hormones that play key roles:
Melatonin – your “sleep starter.” This hormone thrives in darkness and gets triggered by morning light. So step outside in the morning and dim those lights at night.
Cortisol – supposed to be high in the morning, low at night. But if it’s peaking at 10 PM or 2 AM, your brain won’t quiet down.
Leptin and Ghrelin – these control hunger. Sleep poorly and you’ll crave carbs like crazy.
Insulin – too little sleep = more insulin resistance. That’s a setup for weight gain, inflammation, and fatigue.
If you’re waking between 2–4am, there’s often a cortisol or blood sugar story behind it.
My Top Sleep Strategies
You don’t need to do all of these at once. Choose one or two to start, and layer on from there.
Create a wind-down ritual: Magnesium baths, essential oils, herbal teas, and screen-free evenings matter more than ever.
Sunlight first thing in the morning: This anchors your circadian rhythm and boosts melatonin production later at night.
Limit blue light at night: Use blue light blocking glasses or shut screens down 90 minutes before bed.
Watch your meal timing: Finish dinner at least 3 hours before bed and avoid heavy proteins or refined carbs at night.
Balance your macros: Some women sleep better with a bit more healthy fat or a small scoop of collagen before bed.
Ditch alcohol and caffeine after 3PM: These are sleep disruptors, especially in midlife.
Supplements I Reach For Often
Remember, supplements are not a magic fix—but when chosen wisely, they can be powerful allies. Here are a few I use in my practice:
Magnesium (glycinate or malate, or even topical oil): Great for calming the nervous system.
L-Theanine: Eases anxiety without making you groggy.
Seriphos: Wonderful for those who wake up wired in the middle of the night due to cortisol surges.
Alpha-Theta Ultra PM: A gentle blend of herbs, 5-HTP, and just a touch of melatonin for those who need help getting started with sleep.
As always—don’t guess. Test. I help women dig into what’s actually going on beneath the surface so we can choose the right tools for your body.
Final Words From the Heart
I’ve been there. Sleep used to feel like a luxury I couldn’t afford—until I realized it was the very foundation of my vitality. Your body isn’t broken; it’s asking for support. Let’s listen.
You don’t have to tough it out, ignore the signs, or accept restless nights as your new normal. We can get to the root, gently and wisely, and restore the rest your body has been longing for.
One Last Thing...
If sleep has been a struggle for a while, it might be time to rule out sleep apnea (yes, even women can have it!). And always give yourself grace—this season is challenging, but it’s also an invitation to tune into your body’s needs like never before.
Let’s Get That Spark Back…
You don’t need to suffer through menopause or perimenopause. You need a wellness plan tailored to your beautiful, ever-changing body.
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