If you’ve noticed your sleep becoming lighter, more fragmented, or harder to come by in your 40s, you’re not alone. Many women find that perimenopause brings unexpected changes to their sleep patterns, often leaving them lying awake at night despite feeling exhausted during the day.
These disruptions are not ‘all in your head’ they are closely linked to hormonal fluctuations that occur during the transition into menopause. As levels of oestrogen and progesterone begin to shift, they can impact everything from your mood and stress response to your body’s natural sleep–wake cycle.
In this blog, we’ll explore why perimenopause and insomnia are so closely connected, what’s happening in the body during this stage, and practical ways to support deeper, more restorative sleep.
“During perimenopause, falling oestrogen and progesterone levels can significantly disrupt sleep regulation. These hormonal changes can contribute to night-time awakenings, anxiety, and difficulty staying asleep, even in women who have never experienced sleep issues before.”
Why is My Sleep So Disrupted?
Achieving a restful night’s sleep depends on a combination of internal balance and external conditions. Sleep is primarily regulated by the body’s circadian rhythm along with key hormones such as cortisol, melatonin, and progesterone.
Perimenopause and insomnia are closely linked, largely due to fluctuating and declining hormone levels. These hormonal shifts can directly affect sleep quality as well as the body’s ability to regulate temperature, mood, and stress responses. As a result, many women experience periods of increased energy at night, fatigue during the day, mood changes, and heightened anxiety.
Anxiety and poor sleep can also form a cycle. Disrupted sleep can increase feelings of stress and anxiety, which in turn makes it even harder to fall or stay asleep. Over time, this can sometimes contribute to low mood or depressive symptoms. In addition, becoming overly focused on sleep itself can heighten pressure and make insomnia more persistent.
Fortunately, there are several changes that can be made to daily routines to help restore healthier sleep patterns. Our clinicians at Marion Gluck are here to support you and share their expert recommendations to improve sleep during perimenopause.
Improving Perimenopause Insomnia
Here are our top tips for improving your sleep if you are experiencing perimenpause insomnia. To learn more about how to get a better night’s sleep, read our recent blog where we share our 10 tips to get a better night’s sleep.
Do not force sleep
If you find yourself forcing your eyes shut till you hopefully fall asleep, your body just isn’t ready to wind down. Sleep should come naturally but this can be difficult if your mind is racing, worrying about why you’re still starting at the ceiling, or what might be on your to-do list tomorrow.
This is the perfect time to do something that relaxes you. This could be reading a book or listening to a podcast. After around 20-30 minutes, you might find yourself sleepy enough to get back into bed and doze off. If not, carry on your activity till you do.
Keep a routine
Maintaining a routine is vital for keeping your circadian rhythm (your sleep cycle) in check. Make sure you’re getting into bed and waking up at the same time every day, including the weekends if you’re really determined to get a better rest. Adults are recommended to have between 7-9 hours of sleep but this depends on each person’s needs.
It is important to remember that you can never “catch up” on sleep. So, if you have the habit of spending a few extra hours in bed at the weekend, that can actually make insomnia worse by throwing your circadian rhythm off schedule.
BHRT For Perimenopause Insomnia
Starting hormone replacement therapy can feel daunting. At Marion Gluck Clinic, we believe every woman should feel informed, comfortable, and confident in the choices she makes about her health.
If you’ve been experiencing insomnia alongside other common symptoms of perimenopause, then it may be time to explore BHRT Bioidentical Hormone Replacement Therapy. This type of homrone replacment therapy is an alternative to traditional synthetic-based HRT, using hormones that are structurally identical to those your body naturally produces.
Bioidentical hormone replacement therapy can help improve sleep significantly. Fluctuations in oestrogen levels during perimenopause are closely linked to insomnia, and restoring hormonal balance can often reduce night-time restlessness and support more consistent, restorative sleep.
Exercise regularly
Exercise is one of the most beneficial ways to improve your sleep and your overall wellbeing. Even a 30 minute walk each day can help improve insomnia and perimenopause symptoms, significantly.
Benefits of exercising regularly include:
- Secretion of melatonin– this gets your body ready for sleep
- Temperature regulation– reducing hot flushes during the night
- Lower stress and anxiety– moving your body relaxes the mind
- Regular circadian rhythm– helps you feel tired at the right time
It is important to make time for yourself, for your body and your wellbeing. So, whether you start your day with a walk to the office, get involved in a yoga class on your lunch break, or spend the evening with friends playing a sport, keep your body moving and you will feel more energised and refreshed.
Speak to us
Perimenopause brings challenges that can seem never-ending. It can be difficult to know where to turn, especially when there are so many different symptoms to tackle. However, there is help out there.
With years of research, our clinicians at Marion Gluck Clinic are experts in finding the right treatment for you and your individual needs. If you’re wanting to feel like you again, get in touch with us today using our online booking form, or call our patient care team on 02071912378.
