Why Can’t I Sleep?! How Perimenopause & Menopause Mess with Your Zzz’s (And What to Do About It)

Ladies, if you’ve been tossing and turning, staring at the ceiling at 3 AM, wondering if you should just give up and start your day or if you’ll ever know what a full night’s sleep feels like again—welcome to the club. 😵‍💫

Sleep disruptions are one of the most frustrating symptoms of perimenopause and menopause. You’re exhausted but somehow still wide awake. You fall asleep, only to wake up drenched in sweat. Or maybe you crash early, but then—bam!—you’re up at the crack of dawn for no good reason. Sound familiar?

It’s not just bad luck. Your hormones are behind this nighttime chaos. But don’t worry, I’ve got answers—and solutions—to help you reclaim your rest.

⸻

Why Are My Sleep Patterns Changing?

Once you hit your 40s (and beyond), your body’s hormonal rhythm starts playing a cruel game of musical chairs. The main culprits?

1. Estrogen & Progesterone Are Dipping (And Taking Your Sleep with Them!)

• Estrogen supports deep, restful sleep. As it declines, you might experience more night wakings and difficulty falling asleep.

• Progesterone is a calming hormone that helps you relax. When levels drop, anxiety, restlessness, and middle-of-the-night wake-ups become the new norm.

2. Hot Flashes & Night Sweats = Sleep Assassins

If you’re waking up drenched in sweat like you just ran a marathon in your pajamas, blame fluctuating estrogen. These temperature swings shock your body awake, making it nearly impossible to stay asleep.

3. Cortisol (a.k.a. Your Stress Hormone) is on Overdrive

• As estrogen drops, your stress response gets more sensitive. That means your body pumps out more cortisol at night, making you feel wired instead of sleepy.

• If you find yourself doom-scrolling at 2 AM, that’s a classic sign of high cortisol messing with your melatonin (your sleep hormone).

4. Blood Sugar Swings Wake You Up

• Perimenopause can make your blood sugar less stable, which means if you eat too many refined carbs or skip meals, your blood sugar can crash in the middle of the night—causing wake-ups, restlessness, and hunger.

• Ever woken up at 4 AM starving? That’s your blood sugar talking.

5. Low Melatonin Production

• Melatonin is your natural sleep hormone, but as you age, your body produces less of it. This makes it harder to fall and stay asleep—especially if you’re exposed to too much blue light (screens, phones, TV) before bed.

How to Fix Your Sleep & Finally Get Some Rest

Now that we know why sleep is a mess, let’s talk about how to get it back on track without resorting to counting sheep for hours.

1. Balance Your Blood Sugar (No More 3 AM Wake-Ups!)

• Eat a protein-rich dinner and include a small fat + protein snack before bed (like almonds or Greek yogurt).

• Avoid late-night sugar bombs (yes, that pint of ice cream might be the reason you’re waking up).

2. Give Your Body the Right Nutrients

• Magnesium helps relax muscles and calm your nervous system. Try magnesium glycinate before bed.

• B vitamins help support energy during the day so you’re not wired at night.

3. Manage Cortisol (Your Stress Hormone)

• Create a nighttime wind-down routine (dim lights, stretch, deep breathing).

• Try adaptogens like ashwagandha to help your stress response chill out.

• Stop scrolling at night! (Blue light blocks melatonin, so put your phone away an hour before bed.)

4. Keep Your Bedroom Cool & Cozy

• Use breathable cotton sheets and pajamas to avoid overheating.

• Set your thermostat to 65-68°F for the best sleep temperature.

• Consider a cooling pillow or a fan if night sweats are wrecking your sleep.

5. Support Your Melatonin Naturally

• Get morning sunlight exposure (it helps reset your sleep cycle!).

• Limit screen time an hour before bed—or wear blue light-blocking glasses.

• Sip on chamomile or passionflower tea to help relax before bed.

⸻

The Bottom Line? Your Sleep CAN Get Better!

Yes, perimenopause and menopause can make sleep a nightmare (literally), but you don’t have to suffer through it. With hormone-friendly habits, blood sugar balance, and stress management, you can start sleeping like a baby again (minus the 2 AM crying fits 😉).

Need help personalizing your sleep strategy? Let’s chat! Functional health is all about getting to the root of your sleep struggles so you can wake up refreshed, energized, and ready to take on your day.

Now, go get some rest—you deserve it. 😴✨