Struggling to get restful sleep during perimenopause? You’re not alone—and it’s not just “in your head.” As hormones shift during this phase of life, many women experience disrupted sleep, night waking, or that frustrating, wired-but-tired feeling.
I'm in perimenopause too—turning 48 this year—and I swear by all the tips I’m sharing because I just can’t function without sleep. Just ask my hubby Walker, lol!
The good news? There are simple, natural ways to support your body and improve your sleep, without relying on pharmaceutical sleep aids. These holistic tips can help calm your nervous system, balance your hormones, and support more restorative sleep.
1. Magnesium Bisglycinate Before Bed
This calming mineral helps relax muscles, reduce nighttime anxiety, and supports the production of melatonin — your sleep hormone.
Try 200–400 mg of magnesium bisglycinate about 30–60 minutes before bed.
Start with a lower dose, especially if you're new to magnesium. This form is gentle on the stomach and well absorbed. If you're taking medications or have any kidney concerns, be sure to check with your healthcare practitioner first. You can take it in capsule form or mix a powdered version into warm water or herbal tea for a soothing bedtime drink. I personally prefer the capsule, as the powdered forms don’t sit well with me.
Light—especially blue light from screens—can disrupt your body’s natural melatonin production, making it harder to fall and stay asleep. Try turning off screens at least an hour before bed, using blackout curtains, or slipping on a sleep mask. I personally love my silk sleep mask, and it’s a game-changer when I’m travelling.
It's also important to make sure you get morning light as it helps to regulate your circadian rhythm setting you up for a restful sleep at night.
For the best rest, keep your bedroom cool. The ideal sleep temperature is around 65°F (18°C), which helps signal to your body that it’s time to wind down.
3. Move Your Body During the Day
Movement is one of the most powerful tools for improving sleep during perimenopause. Regular exercise helps regulate cortisol (your stress hormone), improves insulin sensitivity, and physically tires your body in a healthy way, all of which support deeper, more restorative sleep.
As hormone levels fluctuate, keeping stress in check becomes even more important—and movement is a natural way to do just that.
More and more research is highlighting the unique benefits of resistance training for perimenopausal women.
Not only does it support sleep, but it also helps preserve muscle mass, strengthen bones, and balance hormones.
Aim for daily movement, whether it’s a brisk walk, a short burst of HIIT training, strength training session, or gentle yoga. The key is consistency and finding something you enjoy, so it becomes part of your routine.
4. Support Melatonin Naturally
Melatonin plays a crucial role in regulating sleep, and it’s especially beneficial for us perimenopausal women who often experience disrupted sleep due to hormonal changes. Foods like tart cherries, pistachios, and oats are great natural sources of melatonin or its building blocks. These foods can support your body’s natural sleep cycle, helping you fall asleep faster and enjoy more restful sleep.
For an added boost, try a small snack before bed that combines complex carbohydrates and protein, such as almond butter and banana. This helps stabilize blood sugar levels overnight, preventing midnight wake-ups caused by blood sugar dips.
5. Calm Your Nervous System
Perimenopause often causes an increase in cortisol levels, making it harder to unwind and fall asleep. To help calm your body and mind, herbal teas like chamomile, lemon balm, and passionflower can be incredibly soothing and promote relaxation. Pair this with a calming breathwork or meditation practice —just five minutes can make a big difference in signaling to your body that it’s time to wind down for the night.
If your mind is racing with worries or to-dos, try a "brain dump" before bed. Writing down your thoughts in a journal clears mental clutter, allowing your brain to rest and focus on sleep instead of stressing over tasks. This simple habit can help create a sense of closure to your day, making it easier to relax and drift off.
6. Stick to a Sleep Ritual
Creating a consistent wind-down routine is essential for preparing your body and mind for restful sleep. Dim the lights after dinner and ensure that your exposure to blue light is severely limited or none. Consider a warm magnesium bath to relax your muscles and calm your nervous system. Follow it up with a soothing herbal tea, such as chamomile or lavender, to further promote relaxation.
Most importantly, avoid scrolling on your phone or other screens, as the blue light emitted can delay melatonin production and interfere with your sleep cycle. By incorporating these calming rituals into your nightly routine, you can signal to your body that it’s time to unwind and get quality rest.
7. Support Progesterone & Cortisol Balance
Fluctuating progesterone can lead to night waking. Support adrenal health with nutrients like:
- B vitamins (especially B6)
- Vitamin C plus bioflavanoids for better absorption
- Adaptogens like ashwagandha (speak to your practitioner first, as it doesn't work for everyone - myself included, but most people do tolerate it well)
- Nourishing foods — think anti-inflammatory foods, cold-water fatty fish, leafy greens, berries, avocado, and healthy fats
Try one or two of these recommendations and see how it works for you. Wishing you a restful sleep tonight.
Joy xo
Ps. Looking to better care for your changing perimenopausal skin naturally? Hint: You don't need a 10-step skincare routine. Read on.
