Why sleep in perimenopause matters more than you think
Struggling with sleep since entering perimenopause? You're not alone. In fact, it was one of the first symptoms that hit me, and it hit HARD. As a menopause wellness coach, I now know how crucial good quality sleep is for everything from mood to metabolism. But back then? I was lying awake for hours, overthinking everything, then dragging myself through the next day on empty.
Here’s the truth: poor sleep isn’t just frustrating, it messes with your hormones, confidence, energy, weight, memory and mood. But the good news? You can change it. This #TweakAWeek is all about simple, science-backed shifts that can get you sleeping and living better.
Sleep isn’t a luxury, it’s your body’s repair shop and hormone reset button. During perimenopause, fluctuating hormones like progesterone, oestrogen and cortisol mess with your ability to fall asleep and stay asleep. And when you're sleep-deprived, it has a domino effect on:
Immune function
Mood and emotional stability
Cognitive focus and memory
Hormone regulation and insulin balance
Weight and appetite control
Heart health and long-term disease prevention
Sleep is your rocket fuel for life, and your hormone health and happiness, depends on it.
Are you too frazzled to sleep… or too sleep-deprived to function?
Sound familiar?
Your brain won’t switch off
You replay every awkward conversation from the week
You scroll LinkedIn wondering why no one liked your post
You’re suddenly spiralling about that weird mole
You forgot if you locked the back door... again
You're panicking about being terrible at your job
This kind of mental ping-pong, especially at 3 a.m. isn’t just common, it’s chemical. Cortisol (your stress hormone) spikes when you’re anxious and overtired. But rather than staying stuck in the cycle, you can make a few key tweaks that help calm the chaos and support better sleep.
My top Nine tweaks for better sleep in perimenopause
1. I use sleep hypnosis
The biggest game changer? I fall asleep to Clear Minds Hypnotherapy (£12 well spent). If I’m not asleep within 5 minutes, I pop on the recording. Whether your thoughts are anxious or just excited, it’s a gentle and effective way to settle your nervous system and shift into sleep mode.
2. I aim for lights out by 10–10:30pm
I start winding down well before this, ideally without my phone, though I’m not perfect! Consistency matters more than perfection here.
3. I eat properly, which means no skipping dinner!
Going to bed hungry can spike cortisol. I aim for balanced meals throughout the day and leave a two-hour window before bed. If I'm peckish, I go for a banana and a few nuts.
4. I blackout’d my bedroom
Light leaking in from outside (hello, streetlamp) disrupts melatonin production. Blackout curtains were a total game changer. Your bedroom should feel like a sanctuary.
5. I ditch caffeine by lunchtime
Coffee or caffeinated fizzy drinks in the afternoon? Nope. I stick to decaf or herbal teas after noon. It’s not just about sleep, it's also about curcial hormone balance.
6. I keep evening exercise light
I used to hit high-intensity classes at night. Now, it’s gentle walks or stretching. Evening workouts spike cortisol and can leave you wired. Shift your cardio to mornings or weekends, and keep evenings restorative. I know this can be tough but it’s one of the most effective changes for those struggling to sleep!
7. I prioritise protein and healthy fats
Protein is your perimenopause superpower. I aim for 80g minimum, DAILY (I weigh 63kg). Most women I coach are barely hitting 20g. Low protein = low energy, unstable blood sugar, and poor sleep. My favourite hack? Bone broth protein in my morning decaf (DM me for the details!).
8. I stay active in the day
Movement = better sleep. Walks, dancing in the kitchen, taking the stairs. Even breaking up sitting every 90 minutes can make a difference. 10,000 steps isn’t the magic number — but if you’re under 4,000, try building to 6,000.
9. I wake up around the same time daily
Consistency trains your circadian rhythm. I aim for 7–7:30am. Irregular sleep patterns mess with hormones and energy levels more than you realise.
Try This Wind-Down Routine Tonight
Still lying awake? Try these essential tweaks before bed:
Create a wind-down hour (low lights, no screens)
Journal your worries or to-do list to clear your mind
Take a warm bath or read a physical book
Practice box breathing: inhale for 4, hold 4, exhale 4, hold 4
Use a guided meditation, sleep story or body scan
And when your brain won’t quit?
Ask yourself: “Can I solve this right now?” If not, let it wait.
Disrupt overthinking by repeating the word “THE” in your head
Replace worry spirals with something grounding and neutral
Overthinking at Night? You’re Not Alone
When I polled my LinkedIn network, 52% of women said overthinking or stress was their biggest sleep disruptor during perimenopause. That’s why coaching support can be so powerful, not just for accountability, but for strategies that actually work with your changing body.
Ready to Sleep Like a Queen?
If sleep is wrecking your energy, mood, or motivation, it’s time to take back control. You deserve to feel well-rested, calm and capable, and I can help. Explore coaching with me if you want personalised support to improve your sleep and your whole perimenopause experience.
Book a free discovery call here
Learn more about One-2-One Coaching or Renew YOU
And lastly, let me know how you get on - I hope this blog posted helps you to sleep the queen you are!
Lots of love
Ali
#TweakAWeek #AliStripling #MenopauseCoach #Perimenopause #MotivationalSpeaker
