Why You Can’t Sleep and What to Do About It

If you’ve found yourself wide awake at 3 AM, drenched in sweat or tossing and turning for hours, you’re not alone. Up to 56% of perimenopausal women experience sleep disturbances due to hormonal shifts (Sleep Foundation, 2023). Sleep issues during perimenopause aren’t just frustrating—they can impact mental clarity, mood, and overall health. But the good news? There are ways to improve your sleep and feel more rested.

Eye masks, supplements, and good quality sheets are just the beginning.

Why Perimenopause Disrupts Sleep

Perimenopause, the transition leading up to menopause, brings fluctuating estrogen and progesterone levels that directly affect sleep.

• Night Sweats & Hot Flashes – Sudden temperature spikes can wake you up multiple times a night.

• Increased Anxiety & Mood Swings – Hormonal changes can heighten stress, making it harder to relax.

• Frequent Wake-Ups – Lower progesterone can result in lighter, more fragmented sleep (Mayo Clinic, 2022).

• Insomnia – Some women struggle to fall asleep, even when exhausted.

  
  

How to Improve Sleep During Perimenopause

1. Keep It Cool

A lower sleeping temperature can significantly improve sleep quality.

• Set your thermostat to 60-67°F (Sleep Foundation, 2023).

• Use moisture-wicking bedding and pajamas.

• Try cooling pillows or mattress toppers.

2. Cut Back on Caffeine & Alcohol

Caffeine and alcohol can worsen hot flashes and disrupt REM sleep (Harvard Health, 2023).

• Avoid caffeine after 2 PM.

• Reduce alcohol intake, especially before bed.

3. Follow a Sleep Routine

A consistent bedtime routine helps regulate your body's internal clock.

• Go to bed and wake up at the same time every day.

• Limit screen time one hour before bed—blue light disrupts melatonin production.

• Try relaxation techniques like meditation or deep breathing.

4. Move More During the Day

Regular exercise supports hormone balance and improves sleep.

• Engage in 30 minutes of moderate exercise (like walking or yoga) at least five times a week (Sleep Foundation, 2023).

• Avoid intense workouts right before bed, as they can be too stimulating.

5. Consider Supplements or HRT

For some women, melatonin, magnesium, or herbal supplements (like valerian root) can help with sleep quality. Others find relief with hormone replacement therapy (HRT) if symptoms are severe (Mayo Clinic, 2022). Speak with a healthcare provider to explore the best options for you.

Better Sleep Starts With Better Support

Perimenopause doesn’t have to mean years of sleepless nights. With the right strategies and medical guidance, you can take control of your sleep and feel more energized. If you're looking for science-backed insights and a community that understands, join the waitlist for Lyv Health today. We’re building a platform to help women navigate perimenopause with the support they deserve.

Learn more at lyvhealth.co