Sleep and Perimenopause: What Helped Me
Sleeping used to be one of my superpowers. Then I hit perimenopause.
I could still sleep, but my deep sleep dropped dramatically. Deep sleep is the stage when the body carries out important repair processes and the brain clears metabolic waste — it’s the sleep that leaves us feeling truly refreshed. Even though I was sleeping, I was waking up feeling groggy and tired (and clumsy and irritable!)
So I embarked on a mission to improve it. Over time my deep sleep has increased from around six minutes a night to about an hour.
Some people struggle differently — lying awake for much of the night or waking repeatedly. Whatever your sleep issue, there are many things you can try that can make a real difference.
Below I’ll share what worked for me. It’s quite a long list! My advice would be to try one thing at a time and give it at least a week to see whether it helps.
I use a device called an Oura ring (not sponsored!) which tracks sleep quality, heart rate, temperature and other metrics. Consumer sleep trackers aren’t perfect, but they can be very useful for noticing trends and seeing what helps and what doesn’t. And of course, you can also simply notice how you feel.
Sleep and Menopause Symptoms
There is growing evidence that poor sleep can worsen many menopausal symptoms.
Symptoms of menopause are often grouped into four categories:
Somatic symptoms
Weight gain, headaches, fatigue and insomnia
Psychological symptoms
Irritability, mood swings, anxiety and depressive feelings
Vasomotor symptoms
Hot flushes and night sweats
Urogenital symptoms
Loss of sexual interest, vaginal dryness and pain during intercourse
Interestingly, many of these symptoms can also occur when we don’t sleep well — things like irritability, anxiety, depression, brain fog and weight gain.
Over time, chronic poor sleep can also increase the risk of more serious conditions such as heart disease and certain cancers, so it’s well worth taking sleep seriously.
Hot Flushes and Night Sweats
One theory is that hot flushes and night sweats disturb sleep, or make insomnia worse. If we can reduce them, sleep often improves.
Many women find their hot flushes respond strongly to diet and lifestyle changes. This was certainly my experience.
For me, the main triggers were:
Everyone is different, so it can be helpful to experiment and notice your own triggers.
Hydration also matters — aim to stay well hydrated throughout the day.
Stress management is another big factor. Stress and anger can feel very “heating” in the body, and midlife can be a good time to reduce unnecessary stressors and look after yourself more consciously.
Sleep Environment
I also changed my bedding. I switched to a wool duvet, which keeps you warm while allowing excess heat to dissipate.
Temperature matters too. Humans evolved with cooler evenings signalling that it’s time to sleep. If a bedroom is too warm or stuffy it can interfere with sleep.
Around 18°C is often recommended as an ideal sleeping temperature.
Breathing and Snoring
Snoring and mouth breathing can also affect sleep quality. Breathing through the nose helps regulate airflow, humidify air and support deeper sleep.
For me I mainly snore when I lie on my back, so I’ve been fixing a tennis ball to my back (vest and an elastic band) so I side sleep - much better! I also got a special ‘side sleeper” pillow.
Some people experiment with gentle mouth taping using micropore tape to encourage nasal breathing. It didn’t work for me personally and the medical advice is to avoid it if you have breathing disorders such as sleep apnoea.
Light and the Body Clock
Light is incredibly important for sleep.
Our bodies evolved to respond to natural light cycles, but modern life exposes us to a lot of blue light in the evening from screens and bright indoor lighting. This can signal to the brain that it’s still daytime.
At 8pm I have an alarm that reminds me to start winding down and reduce screen use.
It also helps to switch from bright overhead lights to softer, lower lighting in the evening. Candles are lovely for this.
Equally important is morning light. Getting outside within the first hour of waking helps regulate the circadian rhythm and supports healthy melatonin production later in the evening.
Watching the sunset can also be a beautiful daily ritual that signals the body that night is approaching.
Morning Light: One of the Most Powerful Sleep Tools
One of the most effective ways to improve sleep is getting natural light early in the day.
Within the first 30–60 minutes after waking, try to spend some time outside. This light signals to the brain that the day has started and helps set the body’s circadian rhythm.
This morning signal helps your brain know when to release melatonin later in the evening, making it easier to fall asleep and supporting deeper sleep.
Even a short walk outside or sitting with a cup of tea in daylight can help. Ideally aim for 10–20 minutes of outdoor light, even on cloudy days.
It’s a simple habit, but it can have a surprisingly powerful effect on sleep quality.
Herbs for Sleep
I use a herbal tea as part of my evening wind-down ritual:
• Yarrow – ½ tbsp
• Motherwort – ¼ tbsp
• Skullcap – ¼ tbsp
• Passionflower – ¼ tbsp
• Stinging nettle – ½ tbsp
Add boiling water, brew for five minutes, and drink before bed.
Food and Stimulants
Caffeine is best avoided in the afternoon and evening. If you enjoy coffee, having it only in the morning is often a good compromise.
Later in the day I switch to herbal teas such as tulsi (holy basil) or Greek mountain tea. Tulsi with a spoon of maca can give a gentle natural lift.
Sugar late in the evening can disrupt sleep, so it’s best limited.
Alcohol can also interfere with sleep quality. If you choose to drink, having it earlier in the evening tends to affect sleep less.
Movement and Yoga
Movement is extremely supportive for sleep.
An energising morning practice helps wake the body and regulate circadian rhythms, while a gentle evening practicesuch as Yin or restorative yoga helps calm the nervous system.
Yoga Nidra can also be very helpful — both for falling asleep and for resting deeply during lighter phases of sleep.
Consistency Matters
Regular routines help our hormones and body clocks settle into a rhythm.
Going to bed and waking up at roughly the same time each day can make a surprisingly big difference.
Even when a lie-in feels tempting, consistency is usually better for sleep quality in the long run. And setting an alarm for bedtime as well as waking up time can help.
Keeping regular meal times can help too.
The Gut–Sleep Connection
Serotonin is one of our “feel good” hormones and is also a precursor to melatonin, the hormone that regulates our sleep–wake cycle.
Around 90% of serotonin is produced in the gut, which means digestion, diet and stress can all influence sleep indirectly.
Another good reason to support your gut health and overall lifestyle.
Supplements That May Help
Some supplements can also support sleep.
Magnesium is one of the most commonly recommended minerals for improving sleep quality. It helps calm the nervous system, relax muscles and support the body’s natural sleep processes. Many people find forms such as magnesium glycinate or magnesium citrate helpful in the evening.
I personally take magnesium together with ashwagandha before bed, which I’ve found very supportive.
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to help regulate the stress response. Some research suggests it may help reduce cortisol levels and support deeper, more restful sleep.
As always with supplements, it’s best to experiment gently and see what works for your body, and check with a healthcare professional if you have any medical conditions or take medications.
Final Thoughts
Sleep can change in midlife, but there is a lot we can do to improve it.
I hope some of these ideas are helpful for you.
If you’re struggling with sleep, please don’t suffer in silence — there are many approaches that can help.
And if you’d like guidance or support, feel free to get in touch.
