Hey there! 👋🏻
Have you ever gone to bed thinking, “Finally, I’m going to get some good sleep,” only to wake up feeling like you barely slept at all?
Or maybe you close your eyes, and the next thing you know, your alarm is ringing—but somehow you don't feel rested. 😵💫
I've started noticing something similar myself. And around the time my period is approaching, there are nights when I suddenly find myself awake until the early hours of the morning. It made me wonder: could our hormones have something to do with it?
Well…as it turns out, they might.
Why does perimenopause affect sleep?
Sleep changes are common during the menopausal transition. Research has found that women in perimenopause can experience more difficulty falling asleep, staying asleep, waking too early, or simply feeling that their sleep isn't restorative. 🙈
Hormonal fluctuations are one piece of the puzzle. Estrogen and progesterone change throughout the menstrual cycle, and these fluctuations can influence sleep. As we move through perimenopause, those hormonal patterns can become more unpredictable.
One study of more than 600 women found that women in early perimenopause were about 29% more likely to report trouble sleeping than premenopausal women. Interestingly, sleep difficulties were more common around the beginning and end of the menstrual cycle.
So if you notice that your sleep gets particularly wonky before your period, you're not necessarily imagining it.
Why do I sleep badly before my period?
The days leading up to your period are part of the luteal phase of the menstrual cycle, when progesterone is higher.
Research involving women in the early menopausal transition found more awakenings and arousals during the luteal phase compared with the follicular phase.
And hormones aren't working alone.
Mood changes, stress, hot flashes, night sweats, and other perimenopausal symptoms can also interfere with sleep. In fact, the American College of Obstetricians and Gynecologists notes that perimenopause and menopause can be associated with difficulty falling asleep, staying asleep, frequent nighttime waking, and waking too early.
Basically, your body may be going through a lot of changes while you're simply trying to get eight hours. Rude, honestly. 🙄🤣
What can you do for better sleep?
You don't have to completely overhaul your life. Start with the basics:
Keep a consistent sleep schedule. Try going to bed and waking up around the same time every day—even on weekends.
Watch your caffeine. That afternoon coffee might be more interested in your sleep than you think. Caffeine can affect sleep for hours after you drink it.
Keep your bedroom cool, dark, and comfortable. This can be especially helpful if hot flashes or night sweats are part of your nighttime routine.
Move during the day. Regular exercise can support better sleep, although vigorous exercise immediately before bedtime may not work for everyone.
Create a wind-down ritual. Instead of going directly from scrolling, working, or watching TV into bed, give your brain some time to slow down.
Maybe a few drops of Bea Oleia Clary Sage Pure Essential Oil in a diffuser can become part of a calming nighttime routine. Its herbal, slightly sweet aroma can make your bedroom feel more relaxing while you prepare for sleep. 💮
You can also create a simple bedtime ritual: dim the lights, put your phone away, take a warm shower, diffuse your favorite aroma, and spend a few quiet minutes simply doing nothing.
The goal isn't to “knock yourself out.” It's about creating a consistent signal that tells your body: it's time to slow down. 🌙
And if your sleep problems are persistent, severe, or affecting your ability to function during the day, don't simply blame everything on perimenopause. Sleep disorders, anxiety, thyroid problems, sleep apnea, medications, and other health issues can also affect sleep. Talking to your OB-GYN or another healthcare professional can help identify what's actually going on. 👩🏻⚕️
Perimenopause can come with enough surprises already. Losing your good night's sleep doesn't have to be one you simply accept.
Sweet dreams.
Show me your bottle and I’ll show you mine? ’Til next time! 💟
xo, L.
References:
https://pubmed.ncbi.nlm.nih.gov/28886339/
https://pubmed.ncbi.nlm.nih.gov/16287766/
