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<\/figure>\n\n\n\nDuring perimenopause and menopause, hormonal changes can play major roles in sleep issues. The big one is declining progesterone, but drops in other hormones like estrogen, testosterone, and melatonin can also be at play.<\/p>\n\n\n\n
Progesterone Decline<\/h3>\n\n\n\n
Progesterone is a key calming hormone that helps promote sleep. It gets converted into the neuroactive steroid called allopregnanolone, which enhances the effectiveness of GABA on a receptor in the brain called GABA-A<\/span>. <\/p>\n\n\n\n As you age, your progesterone levels fall. This means you have less allopregnanolone and thus less GABA-A receptor activity<\/span>. As a result, you may find it harder to relax, fall asleep, and stay asleep. The brain may also feel more on edge and restless, further impacting your sleep quality<\/span>.<\/p>\n\n\n\n Low progesterone increases the frequency of sleep disturbances<\/span>. Also, low allopregnanolone correlates with shallow sleep and more sleep disturbances<\/span>. If you still have cycles, these issues might be worse during the luteal phase or around PMS<\/a>. <\/p>\n\n\n\n While we don\u2019t usually think of estrogen as a sleep-promoter, estrogen promotes sleep by:<\/p>\n\n\n\n These are how estrogen helps decrease the time it takes to fall asleep and the number of times you wake up in the night<\/span>.<\/p>\n\n\n\n During perimenopause, it isn\u2019t just low levels \u2013 it is also the sudden and unpredictable estrogen fluctuations that trigger sleep issues<\/span>. These spikes and dips are especially common during the menopause transition.<\/p>\n\n\n\n As estrogen and progesterone levels start to decline in perimenopause, we see an increase in a hormone called sex hormone-binding globulin (SHBG)<\/span>. This rise leads to an increased level of androgens \u2013 including testosterone and DHEA. When this happens, it can cause sleep issues because of changes in airway muscle tone and changes in body fat, which can worsen sleep quality<\/span>.<\/p>\n\n\n\n Melatonin<\/a>, your nighttime hormone made in the pineal gland, naturally declines with age<\/span>. Since estrogen helps to maintain normal melatonin production, its decline in menopause can mean even lower levels<\/span>. This can impact your body\u2019s natural circadian rhythm.<\/p>\n\n\n\n Estrogen also helps an area in the brain called the suprachiasmatic nucleus (or SCN for short), remain sensitive to light changes<\/span>. These are important for keeping the sleep-wake cycle on track. Without it, your brain might struggle more with regulating sleep patterns, leading to poor or fragmented sleep.<\/p>\n\n\n\n Getting solid sleep during menopause is more than just feeling rested \u2013 it is crucial for your overall well-being. Compared to men, women generally get better sleep when younger, but struggle more as they age, particularly in menopause<\/span>. This life stage increases the prevalence of sleep issues, with stats showing between 16-60% of women become affected<\/span>. Sleep disturbances, especially trouble staying asleep, are more likely to occur during perimenopause and menopause.<\/p>\n\n\n\n When we have disrupted sleep, it can make common menopause symptoms even harder to manage<\/span>.<\/p>\n\n\n\n One of the most noticeable impacts of poor sleep is fatigue<\/span>. When you don\u2019t get enough restorative rest, energy levels plummet, and you might find it even harder to get through your days. This tiredness can also trigger brain fog, leading to issues like difficulty concentrating, remembering things, or thinking clearly.<\/p>\n\n\n\n Mental health is another area that can take a hit when sleep is disrupted. You might find you are more irritable, anxious, or prone to low moods<\/span>.<\/p>\n\n\n\n Plus, there is a link between sleep and weight management. When you sleep poorly, it can increase your hunger hormones. This can lead to weight gain, especially in the midsection, which is another trend we tend to see as women make this transition<\/span>.<\/p>\n\n\n\n We also need sleep to support our heart health, immune function, and overall metabolic function. In short, prioritizing sleep during menopause can lower the intensity of menopause symptoms while also impacting your long-term health<\/span>.<\/p>\n\n\n\n In addition to less estrogen, as we mentioned above, there is another culprit that might cause you to wake up in the middle of the night \u2013 blood sugar and stress hormones. Cortisol levels and stress response tend to rise during perimenopause and menopause because you have less GABA-A activity<\/span>. HPA axis dysfunction<\/a> may also increase and have more impact during this time<\/span>.<\/p>\n\n\n\n The solution: You\u2019ll most likely benefit from stress management strategies and introducing an adaptogen<\/a>.\u00a0<\/p>\n\n\n\n In women, estrogen naturally enhances the function of insulin<\/span>. As estrogen drops, your insulin functions less well, so it becomes even more important to optimize your blood sugar regulation<\/a> with diet and lifestyle.<\/p>\n\n\n\n You may also become more sensitive to blood sugar spikes and dips at night<\/span>. When blood sugar gets low, your body treats it as an emergency and responds with stress hormones like cortisol and adrenaline<\/span>. This gets blood sugar back to normal levels. Unfortunately, this surge can wake you up feeling restless and unable to go back to sleep. Even if you don\u2019t wake up fully, this can impact sleep quality and leave you feeling groggy the next day.<\/p>\n\n\n\n The solution: Dr. Sara Szal swears by her continuous glucose monitor (CGM) to identify foods or diet structures that spike and dip her blood sugar for herself and her clients. The CGM devices can pinpoint the problem foods and even stressors that throw you off. <\/p>\n\n\n\n As a general principle, you want to center your diet around proteins and fiber like vegetables, while making carbs a condiment. Some women find they regulate their blood sugar better by eating every 2 – 3 hours, while others by adapting to a lower-carbohydrate diet and spacing out their meals. The Ultimate Nutrition System<\/a> is a great guide for personalizing your nutrition plan. <\/p>\n\n\n\n When it comes to tackling perimenopause sleep issues, it is never just about pills or a single-ingredient supplement. Many of the sleep issues that arise in perimenopause can be tied back to other lifestyle factors that affect sleep. The good news is that lifestyle adjustments, proper sleep hygiene<\/a>, and addressing hormone changes can make significant impacts.<\/p>\n\n\n\n Several supplements can play a supportive role. Interestingly, many of them are not specifically marketed toward sleep – instead, we look towards supporting stress balance, ensuring you have the right cofactors for your body to naturally fall into rest, and providing vitamins and minerals known to impact your overall health. <\/p>\n\n\n\n By targeting the root causes of sleep disturbances during this stage, like hormonal imbalance, stress, and changes in brain wave patterns, there are some effective options:<\/p>\n\n\n\n Sleep Breakthrough<\/a> is designed to promote relaxation and improve sleep quality. It contains a blend of sleep-promoting nutrients and co-factors for calming brain pathways \u2013 vitamin B6, magnesium, zinc, L-glycine, L-taurine, L-theanine, and magnolia bark extract. Combining these ingredients together, can support restful sleep by balancing stress response, enhancing melatonin production, and promoting healthy sleep cycles. The addition of amino acids like glycine and theanine can help calm your nervous system, and magnesium provides extra relaxation support. <\/p>\n\n\n\n The Honokiol (magnolia bark extract) in Sleep Breakthrough helps potentiate GABA-A receptors, while glycine helps cool you down, making it especially helpful for sleep struggles during perimenopause<\/span><\/span>. <\/p>\n\n\n\n Magnesium Breakthrough<\/a> combines seven magnesium types, plus vitamin B6 and manganese. Combined, the ingredients work synergistically to reduce muscle tension, support neurotransmitter production, and enhance relaxation.<\/p>\n\n\n\n Magnesium is well-studied for its role in sleep. In a review of 9 studies involving 7,582 adults, they found that having enough magnesium is linked to better sleep, fewer daytime naps, and longer sleep<\/span>.<\/p>\n\n\n\n Another study looking specifically at menopause symptoms found that magnesium supplementation could help<\/span>. 29 women completed the trial, and results found they had fewer hot flashes and less sweating \u2013 two things that can impact sleep in menopause.<\/p>\n\n\n\n Tart cherry is a natural source of melatonin<\/span>. It also contains potent antioxidants that support natural melatonin production and enhance sleep quality<\/span>. Magnesium Breakthrough Tart Cherry<\/a> is a powerful sleep-enhancing combo that may be especially helpful for you. <\/p>\n\n\n\n Adaptogens, like those in Stress Guardian<\/a>, can better equip your body to handle stress. With Eleutherococcus, Astragalus, Reishi, Fo-Ti, Goji, Licorice, Schisandra, Asian Ginseng, Tienchi Ginseng, Chinese Sage, Kudzu, Chinese Peony, Cordyceps, and Rhodiola, it can be taken in the morning to help promote sleep later on. Some women may respond better to different adaptogens, as individual tolerance can vary.<\/p>\n\n\n\n Click here<\/a> to learn more about adaptogens and what they might support. <\/p>\n\n\n\n Phosphatidylserine is a phospholipid that helps augment cortisol levels, making it particularly useful if you have occasional stress-related sleep disruptions<\/span>. By lowering evening cortisol levels, it can support a smoother transition into sleep. It might also improve sleep quality, by modulating the stress response overall. For those dealing with menopause-related sleep challenges, it can be a great add-on to your nighttime routine.<\/p>\n\n\n\n Outside of supplementation, there are many other options to help you get restful sleep during perimenopause. While hormonal fluctuations play a big role in many of the sleep issues that occur during this transition, other factors can also contribute. Getting a handle on these other lifestyle aspects can reduce sleep challenges and help improve sleep quality. Let\u2019s break down some of the most important ones:<\/p>\n\n\n\n One of the simplest things you can do to get better sleep is to tackle sleep disruptors<\/a>. These common roadblocks, when addressed, can help promote good quality sleep cycles and leave you waking up feeling refreshed. The main ones include:<\/p>\n\n\n\nEstrogen Decline<\/h3>\n\n\n\n
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Testosterone & Androgen Changes<\/h3>\n\n\n\n
Melatonin Decline<\/h3>\n\n\n\n
Why Optimizing Sleep During Menopause Is Crucial<\/h2>\n\n\n
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<\/figure><\/div>\n\n\nWhy Do Perimenopausal Women Wake Up in the Middle of the Night?<\/h3>\n\n\n\n
Cortisol<\/h4>\n\n\n\n
Blood sugar <\/h4>\n\n\n\n
Best Sleeping Pills for Menopause and Perimenopause<\/h3>\n\n\n\n
Sleep Breakthrough<\/h3>\n\n\n\n
Magnesium Breakthrough<\/h3>\n\n\n\n
Adaptogens Like Stress Guardian<\/h3>\n\n\n\n
Phosphatidylserine<\/h3>\n\n\n\n
Other Things to Consider to Optimize Sleep During Perimenopause<\/h2>\n\n\n\n
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<\/figure>\n\n\n\nEliminating Sleep Disruptors<\/h3>\n\n\n\n
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