Top 3 sleep tips for perimenopausal women

We’ve all heard about the 5am club, but are you part of the 3am club?

What I mean by this is, do you wake up at 3am every night unable to get back to sleep for hours, or even at all?

As a life and well-being coach, I speak to many women in their late 30s and 40s who are struggling with the sleep disruptions that can come during perimenopause. You're not alone if you find yourself wide awake at 3am, your mind racing with thoughts about minor tasks and to-dos. This can be a really frustrating and exhausting experience!

Good sleep is essential for our overall health, as it impacts every system in the body. A good combination of REM and slow-wave deep sleep are critical for maintaining brain function and memory, enhancing mental well-being, emotional and hormonal regulation, supporting learning, creativity, physical healing, and boosting immunity.

Why can sleep be disrupted in perimenopause?

Sleep problems are common during perimenopause. Changing hormone levels can affect the body's sleep-wake cycle, while symptoms such as hot flushes and night sweats can make it harder to stay asleep. Some people also experience changes in mood, increased anxiety or a greater sensitivity to stress, which can make switching off at night more difficult. Sleep difficulties can have other causes too, so if you're regularly struggling to sleep or it's affecting your daily life, speak to your GP or another healthcare professional.

The good news is that there are some simple but powerful things you can do to take back control of your sleep when in perimenopause. Here are my three key tips.

1. Let the morning light in

Good sleep starts in the morning when you wake up. So get outside into natural light for at least 15 minutes first thing, and leave the sunglasses at home. Getting morning light helps us to regulate our body clock and circadian rhythms. This is vital for letting our body know when it’s time to eat, sleep, wake, repeat!

As we age our eyes become less able to take light in, which is why it becomes ever more important to implement this habit into our daily routine as we get older, and menopause can be a great time to start this, if you haven't already. 

2. Go old-school analogue

Get an alarm clock and get that smartphone out of the bedroom, or switch it off completely at least an hour before bed. Using phones/screens close to bedtime can interfere with our sleep routines, increase stimulation and expose you to harsh light at a time when you're preparing for sleep.

3. Harness the magic of magnesium

Magnesium is a mineral used for all of our tissues, particularly muscles, brain and bones. It can also activate the parasympathetic nervous system which gets us to a place of relaxed calm so that we’re ready for sleep - something that can be hard to reach with menopausal symptoms playing an additional part. It can regulate melatonin too, which is the key hormone that manages our sleep-wake cycles.

It’s also worth noting that alcohol, coffee, and stress on the body, can all reduce your body’s ability to absorb magnesium. It’s important to do your research thoroughly when choosing supplements and consult a healthcare professional, but considering a good quality magnesium supplement may improve sleep and reduce stress and anxiety. 

Making just a few simple tweaks like these can make a world of difference in your sleep quality, so give them a try just for a week and notice the changes you experience. 

If you're still struggling, it may be worth speaking to a menopause coach. We can help you to establish sustainable evening routines, identify habits affecting your sleep, manage competing demands, create boundaries around work/technology, or hold you accountable to follow through consistently with lifestyle changes.

Beyond that, if a lack of sleep is affecting your day-to-day life, mood and productivity, you should consult your GP regarding sleep difficulties for appropriate medical intervention and advice.