Why perimenopause wrecks your sleep

If you’re going through perimenopause and struggling with sleep, you’re not the only one. Waking in the night, lying awake at 3am, or feeling groggy despite hours in bed are all common. In fact, perimenopause sleep problems are one of the most reported symptoms of this transition.

Hormonal shifts, night sweats, and changes in stress response all play a role. But there are also effective, practical ways to improve rest. In this article, we’ll explain why menopause and insomnia so often go hand in hand, and share science-backed strategies to help you sleep better during perimenopause.

Key takeaways

Perimenopause insomnia is caused by hormonal shifts (oestrogen, progesterone, melatonin) and physical symptoms like hot flushes.
Poor sleep in perimenopause affects mood, stress, blood sugar, and long-term health.
Better sleep starts with rhythm: consistent bedtime routines, morning light, and mindful caffeine/alcohol habits.
Supplements like magnesium and valerian can help, while HRT is highly effective for many women.
You don’t have to “just put up with it” - perimenopause sleep problems can be improved with the right support.

Why perimenopause disrupts sleep

Sleep disruption is one of the hallmark symptoms of perimenopause. Research shows that up to 60% of women experience insomnia during this stage. But what exactly causes it?

The answer lies in hormone fluctuations:

Oestrogen regulates body temperature, mood, and serotonin (important for your sleep-wake cycle). As it declines, hot flushes and mood changes can keep you awake.
Progesterone is nicknamed the “calming hormone” because it helps the brain wind down. Falling progesterone often means lighter, more restless sleep.
Melatonin, your natural sleep hormone, naturally declines with age - but shifts in oestrogen and progesterone make its rhythm even less reliable, disrupting your circadian clock.

Physical symptoms like night sweats, joint pain, and an overactive stress response also worsen perimenopause insomnia. And because poor sleep increases cortisol, it creates a vicious cycle where sleep gets harder and symptoms feel worse.

💡 Quick fact: Search data shows “menopause insomnia” is one of the most Googled symptoms of this life stage. If you’re searching too, you’re far from alone.

How menopause sleep problems affect your health

A single rough night is frustrating, but when sleep disruption becomes the norm, the effects ripple through your body. Poor sleep in perimenopause doesn’t just cause fatigue - it impacts metabolism, increases inflammation, and makes it harder to regulate stress and blood sugar. This can leave you more anxious or irritable, and over time it raises the risk of conditions such as heart disease and depression. In other words, protecting your sleep isn’t a luxury. It’s a form of healthcare that supports your body during a demanding transition.

How to sleep better during perimenopause

There’s no single cure for menopause insomnia, but the right mix of lifestyle shifts, supplements, and medical support can make a real difference.

Reset your sleep hygiene

Consistency helps your brain switch off. Try creating a simple evening routine: dim lights, a warm herbal tea, light stretching, or journaling. Keep your bedroom cool (around 18°C), use natural fabrics, and block out light with curtains or an eye mask.

Get morning light exposure

To reset your circadian rhythm, step outside within an hour of waking. Morning light helps regulate melatonin production later that night, making it easier to fall asleep. Even 10–15 minutes can help.

Rethink caffeine, alcohol, and sugar

Caffeine: Limit to the morning. Perimenopause increases sensitivity, and even one late cup can worsen insomnia.
Alcohol: Though it makes you sleepy, it disrupts deep sleep and can trigger hot flushes.
Blood sugar: Balanced meals with protein and fibre stabilise energy and reduce restless nights.

👉 Tip: If you’re unsure whether caffeine is affecting you, try switching to decaf for two weeks. Many women notice a big difference in perimenopause sleep quality.

Medical support for menopause insomnia

If lifestyle shifts aren’t enough, it’s important to seek professional advice - our advisors are always here for that.

Hormone Replacement Therapy (HRT) can help balance your hormones to support your sleep. Especially progesterone supports deep, restorative sleep.

Micronised progesterone can be helpful for early perimenopause when full HRT isn’t yet needed.

Short-term sleep medication can sometimes be necessary to break a cycle of chronic insomnia, but always discuss with your doctor!

Supplements for perimenopause sleep support

Magnesium (glycinate or taurate): Calms the nervous system and supports deeper rest.
Valerian root: Studied for its calming effect on menopause-related sleep issues.
5-HTP: Boosts serotonin but best used occasionally.
Melatonin: Effective short-term (like for jet lag), but not for nightly long-term use.

🛁 Tip for restless nights: A warm magnesium bath can relax muscles, ease hot flush discomfort, and support more restful sleep.

Reclaiming your rest

Perimenopause sleep problems are common, but they don’t have to define this stage of life. By tuning into your body’s hormonal changes, supporting your circadian rhythm, and considering medical options when needed, you can overcome menopause insomnia and restore deeper, more energising sleep.

It might take patience and a little trial and error, but restful nights are absolutely possible. Better sleep means better energy, mood, and resilience - not just for one night, but for your whole journey through perimenopause.

References:

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Mohamad Shirazi, M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. PubMed

Caufriez, A., Leproult, R., L’Hermite-Balériaux, M., Kerkhofs, M., & Copinschi, G. (2011). Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women. Journal of Clinical Endocrinology & Metabolism, 96(4), E614–E623. https://doi.org/10.1210/jc.2010-2558 PubMed

Taavoni, S., Nazem Ekbatani, N., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: A randomized placebo-controlled clinical trial. Menopause, 18(9), 951–955. https://doi.org/10.1097/GME.0b013e31820e9acf2 PubMed

Troìa, L. (2025). Sleep disturbance and perimenopause: A narrative review. Journal of Clinical Medicine, 14. https://doi.org/10.3390/jcm14071479

If you’re going through perimenopause and struggling with sleep, you’re not the only one. Waking in the night, lying awake at 3am, or feeling groggy despite hours in bed are all common. In fact, perimenopause sleep problems are one of the most reported symptoms of this transition.

Hormonal shifts, night sweats, and changes in stress response all play a role. But there are also effective, practical ways to improve rest. In this article, we’ll explain why menopause and insomnia so often go hand in hand, and share science-backed strategies to help you sleep better during perimenopause.

Key takeaways

Perimenopause insomnia is caused by hormonal shifts (oestrogen, progesterone, melatonin) and physical symptoms like hot flushes.
Poor sleep in perimenopause affects mood, stress, blood sugar, and long-term health.
Better sleep starts with rhythm: consistent bedtime routines, morning light, and mindful caffeine/alcohol habits.
Supplements like magnesium and valerian can help, while HRT is highly effective for many women.
You don’t have to “just put up with it” - perimenopause sleep problems can be improved with the right support.

Why perimenopause disrupts sleep

Sleep disruption is one of the hallmark symptoms of perimenopause. Research shows that up to 60% of women experience insomnia during this stage. But what exactly causes it?

The answer lies in hormone fluctuations:

Oestrogen regulates body temperature, mood, and serotonin (important for your sleep-wake cycle). As it declines, hot flushes and mood changes can keep you awake.
Progesterone is nicknamed the “calming hormone” because it helps the brain wind down. Falling progesterone often means lighter, more restless sleep.
Melatonin, your natural sleep hormone, naturally declines with age - but shifts in oestrogen and progesterone make its rhythm even less reliable, disrupting your circadian clock.

Physical symptoms like night sweats, joint pain, and an overactive stress response also worsen perimenopause insomnia. And because poor sleep increases cortisol, it creates a vicious cycle where sleep gets harder and symptoms feel worse.

💡 Quick fact: Search data shows “menopause insomnia” is one of the most Googled symptoms of this life stage. If you’re searching too, you’re far from alone.

How menopause sleep problems affect your health

A single rough night is frustrating, but when sleep disruption becomes the norm, the effects ripple through your body. Poor sleep in perimenopause doesn’t just cause fatigue - it impacts metabolism, increases inflammation, and makes it harder to regulate stress and blood sugar. This can leave you more anxious or irritable, and over time it raises the risk of conditions such as heart disease and depression. In other words, protecting your sleep isn’t a luxury. It’s a form of healthcare that supports your body during a demanding transition.

How to sleep better during perimenopause

There’s no single cure for menopause insomnia, but the right mix of lifestyle shifts, supplements, and medical support can make a real difference.

Reset your sleep hygiene

Consistency helps your brain switch off. Try creating a simple evening routine: dim lights, a warm herbal tea, light stretching, or journaling. Keep your bedroom cool (around 18°C), use natural fabrics, and block out light with curtains or an eye mask.

Get morning light exposure

To reset your circadian rhythm, step outside within an hour of waking. Morning light helps regulate melatonin production later that night, making it easier to fall asleep. Even 10–15 minutes can help.

Rethink caffeine, alcohol, and sugar

Caffeine: Limit to the morning. Perimenopause increases sensitivity, and even one late cup can worsen insomnia.
Alcohol: Though it makes you sleepy, it disrupts deep sleep and can trigger hot flushes.
Blood sugar: Balanced meals with protein and fibre stabilise energy and reduce restless nights.

👉 Tip: If you’re unsure whether caffeine is affecting you, try switching to decaf for two weeks. Many women notice a big difference in perimenopause sleep quality.

Medical support for menopause insomnia

If lifestyle shifts aren’t enough, it’s important to seek professional advice - our advisors are always here for that.

Hormone Replacement Therapy (HRT) can help balance your hormones to support your sleep. Especially progesterone supports deep, restorative sleep.

Micronised progesterone can be helpful for early perimenopause when full HRT isn’t yet needed.

Short-term sleep medication can sometimes be necessary to break a cycle of chronic insomnia, but always discuss with your doctor!

Supplements for perimenopause sleep support

Magnesium (glycinate or taurate): Calms the nervous system and supports deeper rest.
Valerian root: Studied for its calming effect on menopause-related sleep issues.
5-HTP: Boosts serotonin but best used occasionally.
Melatonin: Effective short-term (like for jet lag), but not for nightly long-term use.

🛁 Tip for restless nights: A warm magnesium bath can relax muscles, ease hot flush discomfort, and support more restful sleep.

Reclaiming your rest

Perimenopause sleep problems are common, but they don’t have to define this stage of life. By tuning into your body’s hormonal changes, supporting your circadian rhythm, and considering medical options when needed, you can overcome menopause insomnia and restore deeper, more energising sleep.

It might take patience and a little trial and error, but restful nights are absolutely possible. Better sleep means better energy, mood, and resilience - not just for one night, but for your whole journey through perimenopause.

References:

Abbasi, B., Kimiagar, M., Sadeghniiat, K., Mohamad Shirazi, M., Hedayati, M., & Rashidkhani, B. (2012). The effect of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial. Journal of Research in Medical Sciences, 17(12), 1161–1169. PubMed

Caufriez, A., Leproult, R., L’Hermite-Balériaux, M., Kerkhofs, M., & Copinschi, G. (2011). Progesterone prevents sleep disturbances and modulates GH, TSH, and melatonin secretion in postmenopausal women. Journal of Clinical Endocrinology & Metabolism, 96(4), E614–E623. https://doi.org/10.1210/jc.2010-2558 PubMed

Taavoni, S., Nazem Ekbatani, N., & Haghani, H. (2011). Effect of valerian on sleep quality in postmenopausal women: A randomized placebo-controlled clinical trial. Menopause, 18(9), 951–955. https://doi.org/10.1097/GME.0b013e31820e9acf2 PubMed

Troìa, L. (2025). Sleep disturbance and perimenopause: A narrative review. Journal of Clinical Medicine, 14. https://doi.org/10.3390/jcm14071479

Why perimenopause wrecks your sleep