How to Sleep Better During Perimenopause: Natural Tips for Restful Nights

July 5, 2025

Let’s go back to the Root

Middle-aged woman sleeping peacefully during perimenopause

Disclaimer: This article is for informational purposes only and reflects general wellness practices and personal experiences. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare professional before making any changes to your health routine. This post reflects our honest personal experience and opinions and should not replace professional medical advice.

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Are you in your 40s or early 50s and lately getting a good night's sleep feels like an impossible mission? You wake up in the middle of the night drenched in sweat, struggle to fall back asleep, and wake up feeling like you haven’t rested at all... You're not alone.

During perimenopause — the transitional stage before menopause — your body goes through a hormonal rollercoaster that can deeply affect your rest. But good sleep isn’t a luxury. It’s a vital need that can truly shape how you experience this phase of life.

Why Is It So Hard to Sleep During Perimenopause?

As we get closer to menopause, our estrogen and progesterone levels begin to drop and fluctuate irregularly. These hormones not only regulate our menstrual cycle, they also impact body temperature, mood, and sleep. Sound familiar?

Insomnia (trouble falling asleep or waking up several times at night)
Night sweats and hot flashes
Anxiety or racing thoughts at bedtime
Waking up before dawn and being unable to go back to sleep

These hormonal and emotional changes can disrupt your deep sleep cycle, leaving you physically and mentally drained the next day.

Good Sleep = Good Self-Care

When we don’t sleep well, everything feels harder. But during perimenopause, quality sleep is even more important. Here’s why:

1. It Protects Your Mental Health

Lack of sleep affects emotional balance. It increases anxiety, irritability, and the risk of depression. A study published in the Journal of Women’s Health showed that sleep disturbances are closely linked to depressive symptoms in perimenopausal women.

2. It Supports Your Heart and Metabolism

Poor sleep raises cortisol (the stress hormone), which can affect your blood pressure and metabolism. Chronically sleeping less than six hours is associated with a higher risk of cardiovascular disease and type 2 diabetes.

3. It Helps You Manage Weight and Boost Energy

When you don’t sleep enough, hunger hormones like ghrelin and leptin get out of balance. That can lead to sugar cravings, chronic fatigue, and difficulty maintaining a healthy weight.

4. It Improves Focus and Memory

Ever feel like your brain is foggy and you forget simple things? That “mental fog” is very common during this stage. Restful sleep helps your brain process information and strengthen memory.

Tips to Sleep Better During This Stage

Here are some science-backed tips — and advice from many women who’ve been there:

✔️ Establish a Sacred Bedtime Routine

Go to bed and wake up at the same time every day. This helps your internal clock stay in sync.

✔️ Keep Your Bedroom Cool and Comfortable

A pleasant temperature can help prevent night sweats and sleep disruptions. (Ergonomic Side Sleeper Pillow for Neck Support)

✔️ Turn Off Screens One Hour Before Bed

The blue light from your phone, tablet, or TV interferes with melatonin production — the hormone that helps you fall asleep.

✔️ Practice Relaxation Before Sleep

Deep breathing can help calm your nervous system and ease you into sleep.

✔️ Exercise Regularly (Just Not Right Before Bed)

Physical activity improves sleep, but avoid it at night — it can be too stimulating before bedtime.

Consider Natural Remedies or Talking to Your Doctor

Herbal teas: Chamomile, lemon balm, or passionflower can soothe your body.
Magnesium Glycinate: Has a calming effect on the central nervous system. The glycine in it also promotes deeper, more restorative sleep.

When it comes to managing sleep during perimenopause, magnesium has been one of my most trusted allies. I’ve experimented with different forms — citrate, oxide, even topical sprays — but nothing compares to the effect of magnesium glycinate. Not only does it help me fall asleep more easily, but it also improves the quality of my rest. I wake up feeling more refreshed and grounded. For me, the impact of magnesium glycinate on sleep is truly irreplaceable.

Ashwagandha: Helps regulate the body’s stress response by reducing cortisol levels. It also relaxes the nervous system and promotes a sense of calm.

And If Nothing Seems to Work?

If it’s been weeks and you're still not sleeping well, waking up exhausted or with frequent mood swings — don’t ignore it. Talk to your gynecologist or a sleep specialist. There are personalized treatments and strategies that can help you.

Good sleep is not a luxury — it’s a powerful tool for navigating perimenopause with clarity, energy, and well-being.