Ah, the joys of perimenopause and menopause! Along with the hot flashes and mood swings, many women have to deal with major changes in their sleep patterns during this phase. Fluctuating hormone levels disrupt our slumber, causing sleep disturbances, night sweats, mood swings, and sleep disorders. In addition to perimenopause, sleep challenges also arise due to the menstrual cycle. But fear not! In this article, we will explore practical strategies to tackle these sleep challenges and improve your overall sleep quality.

Perimenopause Sleep: How to improve sleep during perimenopause

During perimenopause, hormonal fluctuations wreak havoc on our sleep. The key to surviving this sleep rollercoaster  can be helped by establishing a consistent sleep routine, and making sure you start your day well.

Fix your sleep routine 

Having a regular sleep schedule is crucial, waking up at the same time every day, even on weekends, helps regulate our sleep-wake cycle. Why, you ask? Well, there’s this light receptor called melanopsin that is found in the cells in your eye that signals to your brain to stop producing melatonin—the sleep hormone—when you wake up. So, if you hit that snooze button on the weekends and sleep in, your body gets confused, and you mess up your sleep-wake cycle. Consistency in the morning can help your body bounce back even after a few nights of harsh sleep, so try to stick to a consistent wake-up time, give or take 30 minutes, all week long. Your body will thank you.

3 tips for a great sleep routine

1. First off, don’t forget to drink plenty of water throughout the day. Hydration is key for so many aspects of our health, including sleep. It might seem unrelated, but trust me, staying hydrated can make a real difference.
2. Creating a sleep-friendly environment is also crucial. Make sure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed. Creating a cozy and calming space can really work wonders for your sleep.
3. Now, here’s something you might not have thought about: nasal hygiene. Yep, that’s right! Taking care of your nose can actually improve your breathing during sleep. Try using saline nasal sprays or rinses to keep your nasal passages clear. You’ll be amazed at how much easier it is to breathe and sleep peacefully.

3 Steps to a Good Morning

Let’s kickstart your day with a mindful approach! How you begin your morning can have a big impact on your sleep quality. 

So, here are three practices you can incorporate:

1. Breathe – First, when you wake up, take a moment to sit up on the edge of your bed. Close your eyes and take 15 deep breaths. This simple exercise helps you ground yourself in the present moment and brings a sense of calm and focus to start your day off right.
2. Hydrate – Next, let’s talk about hydration. Did you know that sleep can be dehydrating? So, it’s important to replenish your body in the morning. Grab a large glass of water and give yourself a good hydrating boost. 
3. Glow – Now, here’s an invigorating tip: spend 15 minutes basking in natural sunlight. Step outside, take a stroll, or simply sit by a window. The natural sunlight exposure helps regulate your melatonin production and sets your internal clock for the day. Plus, it gives you a wonderful dose of vitamin D, which has numerous health benefits.

By incorporating these three practices into your morning routine, you’ll start your day on a mindful and refreshing note. Remember, it’s all about being present, hydrating yourself, and soaking up that beautiful sunlight. So, seize the morning and set the stage for a day filled with energy and better sleep ahead!

Menstrual cycle sleep

Women face sleep changes throughout their menstrual cycles, which can compound the sleep challenges of perimenopause. It’s like a double whammy.  

You know that exhausted feeling before or during your period? Yep, blame it on your sleep cycle. 

Your body goes through hormonal changes, and the loss of blood takes a toll. It’s no wonder we feel drained during these times. So, what’s the remedy? Nap time, my friend. But not just any old nap. 

Getting a good night’s sleep during the menstrual cycle: The Strategic Nap

To combat all these challenges I recommend incorporating strategic napping into your routine. 

• Time your nap between 1:00 PM and 3:00 PM. It’s when your body temperature naturally drops, making it easier to doze off.

• Keep your nap short and sweet, no longer than 20-25 minutes. Trust me, you don’t want to wake up feeling groggy.

• Safety first! Let someone know you’re napping or buddy up for nap sessions. Imagine napping in your car while a friend keeps an eye on you. It’s a win-win situation.

• If you’re napping outside of your cozy den aka your  bedroom, bring an eye mask and earplugs. Shut out the world and create your sleep haven.

• Schedule naps three days before your period begins and continue for 4-7 days. It’s like a pre-emptive strike against sleep disturbances.

The Effects of Alcohol and Exercise on Sleep

Apart from hormonal factors, lifestyle choices such as alcohol consumption and exercise can significantly impact sleep quality. So for the best sleep, try to get your workout done before noon. A quick cardio session for 20-25 minutes in the morning can work wonders for your sleep. 

Skip the Nightcap

Alcohol and quality sleep don’t mix. Sure, a nightcap might knock you out initially, but it messes with your sleep cycles and can cause multiple awakenings. So, if you want to enjoy a good night’s rest, go easy on the booze.

By following these steps, you’ll be well on your way to tackling those pesky sleep challenges associated with perimenopause and menstrual cycles. It’s all about finding what works for you and being consistent. Remember, sleep disturbances might happen from time to time, but with a proactive approach and some dedication, your body can bounce back and adapt more effectively.

So, let’s prioritize our sleep and make it a top priority. With a little effort, you’ll be on your way to enjoying better sleep quality and feeling more refreshed each morning. Sweet dreams!

About the Author
Emma Gawne is a certified Holistic Sleep Coach who supports families across the UK with responsive, relationship-based sleep strategies. She combines evidence-informed practice with deep empathy for the emotional and developmental needs of babies, toddlers, older children and their parents.
Learn more about Emma →

If you’re looking for gentle sleep support for your infant or child, take a look at my packages and services.