The Link Between Sleep and Hormones: How to Sleep Better in Perimenopause

Sleep disruptions are among the most common and difficult symptoms of perimenopause and menopause. You may find it harder to fall asleep, stay asleep, or feel rested in the morning  even after a full night in bed. This can make everything else feel harder: your mood, memory, appetite, and relationships. 

The Hormone–Sleep Connection: 

• Oestrogen helps regulate serotonin and body temperature. As it declines, night sweats and temperature fluctuations increase. 

• Progesterone has natural sedative properties. Falling levels can lead to more nighttime waking or anxiety before bed. 

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What can help improve sleep during menopause? 

• Stick to a regular sleep schedule, even on weekends 

• Limit caffeine, alcohol, and screens in the evening 

• Add a relaxing bedtime ritual  warm bath, calming tea, gentle breathing 

• Ensure your room is cool, dark, and free from distractions 

• Prioritise magnesium-rich foods or consider supplementation 

• Practice stress-reduction techniques like journaling, yoga, or CBT-based strategies 

Women often explore supplements that include magnesium, vitamin B6, L-theanine, or adaptogenic herbs like ashwagandha to support rest. Always check safety and suitability. 

Want better nights and brighter days try our Clarity and Rosy or Clarity and Peri supplement.