---
title: "How to Sleep Better in Perimenopause: What Really Matters"
entity: "blog"
canonical_url: "https://www.drjenniferhaesslernd.com/blog/how-to-sleep-better-in-perimenopause"
markdown_url: "https://www.drjenniferhaesslernd.com/llms/blog/how-to-sleep-better-in-perimenopause"
lastmod: "2024-04-21T16:25:32.000Z"
---

Sleep is SO important for so many reasons and I know it’s something that a lot of you struggle with, so that’s the topic of this blog post.

I often say that good sleep and good poops go a long way to make everything feel better. If there is an issue in either of those areas, then it affects a lot. (If digestion is a concern, see [why digestive health matters](/blog/why-digestive-health-matters).)

Sleep is a common concern in [perimenopause](/blog/perimenopause-menopause-hormone-changes), and there are several factors to consider, including hormones, nervous system balance, nutrition and lifestyle habits. These are all areas I look at when exploring how to improve sleep in midlife.

## Are you getting enough sleep?

I always said that I wasn’t a morning person and that there was no way I could get up early to get my workout done. Well… it turns out that it is possible (and I actually enjoy that quiet time) if I go to bed early enough. I now usually go to bed at 10pm and get up at 5:45am, and I often wake up on my own just before my alarm.

We don’t all need the same amount of sleep, but most people need somewhere between 7-9 hours a night.

Not getting enough sleep has been linked to a higher incidence of Alzheimer’s disease, cancer, weight gain (this can be a major reason why you don’t see results!), diabetes, anxiety and depression… so it’s very important! If low energy is your main struggle, here are [5 areas to look at](/blog/low-energy-in-midlife).

## Are you looking at a screen close to bedtime?

The blue light from LED screens can reduce melatonin production in your brain, making it more difficult to fall asleep.

I used to often spend time on my computer working after my kids went to bed, but I now realize there is definite connection between doing that (even if it’s fairly simple tasks) and my ability to fall asleep.

The same applies to watching shows or playing computer games or scrolling on your phone. I now start my bedtime routine just after the kids get to bed around 9pm, and then spend some time reading a book until I feel sleepy enough to turn my light off.

## Do you practice meditation or deep breathing?

You won’t have a good night’s sleep if your body is still in fight or flight mode, so it is helpful (even for a few minutes) to engage in these activities that activate the relaxed side of your nervous system. The Calm App is a great tool for this and has a free option. To understand why stress hits harder now, read about [perimenopause and your nervous system](/blog/why-cant-i-handle-stress-like-i-used-to-perimenopause-and-your-nervous-system).

## How much caffeine and alcohol are you drinking and at what time?

Many people think that they are fine because they limit their caffeine to the morning, but even that can affect your sleep if you are a slow metabolizer (this is a real thing that can be measured). I am one of those people - if I have caffeine after noon or later, then I will feel tired, but wired at bedtime.

As for [alcohol](/blog/could-alcohol-be-making-your-perimenopause-menopause-symptoms-worse), it may make you feel sleepy, but it increases the amount of night wakening for many people. I love a good Old Fashioned or Bourbon Sour, but I know it will affect my sleep if I choose to drink it. This is especially true for women after age 40.

## Is there a hormone imbalance contributing to your poor sleep?

Stress (adrenal) and sex (estrogen, progesterone, testosterone) hormones are common causes of sleep issues that I see in my practice. Read more about [high cortisol in women over 40](/blog/high-cortisol-women-over-40).

There are many natural options that can help to address these imbalances and also make a huge impact on your overall health. Some of my favourites are GABA, magnesium, ashwagandha, rhodiola and vitex agnus castus.

Eating enough of the right food and engaging in regular [strength training](/blog/strength-training-women-midlife) are also tools that help to regulate the stress response, improve sleep and are vital to create the foundation needed for good health. Not sure where to start with food? See [making sense of eating healthy](/blog/midlife-nutrition-protein-carbs-fat).

Are you struggling with poor sleep? If the answer is yes, then reply back so we can chat about the best way to help you change that sooner rather than later. A good night’s sleep can really be a life changer as it allows you to recharge and have the energy to do all that you want to during the day. You deserve to feel that way.

Dr. Jennifer Haessler, ND