The Sleep You Need to Tackle Perimenopause Symptoms

There comes a time in every woman’s life when the body begins to shift in ways that can feel both confusing and frustrating.

If you’re heading toward your mid-40s or are already there, you may have noticed changes in your energy levels, moods, and perhaps even your sleep.

Maybe you’ve begun waking up at night drenched in sweat, or find yourself tossing and turning as you try to find some relief from your body’s changing rhythms.

You’re not alone. This period, known as perimenopause, is a transition phase that typically begins in your early 40s (but can start as early as your 30s) and lasts for several years, ultimately leading to menopause.

As your body begins to produce less estrogen, it’s common to experience a host of symptoms—including hot flashes, night sweats, low energy, mood swings, and, notably, sleep issues.

While menopause can bring its own challenges, perimenopause often catches women off guard.

Roughly 47% of women going through this transition experience some form of sleep disruption, whether it’s difficulty falling asleep, staying asleep, or waking up feeling unrested.

And for women navigating these sleepless nights, the connection between declining estrogen levels and sleep disturbances is starting to become clearer…

New research presented at the 2024 annual meeting of the North American Menopause Society highlights that low estrogen during perimenopause may be one of the culprits behind poor sleep.

The study, led by Amy Divaraniya, PhD, tracked the sleep patterns and hormone levels of over 500 perimenopausal women.

The findings were eye-opening—women who slept between six to nine hours a night had significantly higher levels of estrogen compared to those who were struggling with shorter sleep durations.

Why does this happen?

When estrogen levels dip, the body tends to produce more cortisol, often referred to as the “stress hormone.”

Elevated cortisol levels can lead to restlessness, anxiety, and disrupted sleep—a vicious cycle that can leave women feeling more fatigued and stressed during the day.

Understanding these hormonal shifts is the first step to improving sleep during perimenopause.

Researchers used an at-home hormone monitoring system to help women track their estrogen levels and sleep patterns.

With this information, women can gain more insight into the connection between their sleepless nights and hormonal changes, which can ultimately lead to more effective interventions.

While further research is needed to develop targeted interventions for perimenopausal sleep difficulties, the findings suggest that increasing estrogen levels may improve sleep quality.

If you suspect that perimenopause is interfering with your sleep, it’s worth discussing hormone replacement therapy (HRT) with your doctor, as this could help balance your hormones and alleviate sleep disruptions.

Beyond HRT, there are also natural ways to support better sleep during this transition:

Establish a consistent sleep routine: Try to go to bed and wake up at the same time every day, creating a stable routine for your body to follow.
Practice stress management: Elevated cortisol due to stress can further interrupt your sleep. Incorporating relaxation techniques like deep breathing, meditation, or yoga may help lower cortisol levels.
Look at your diet and lifestyle: Reducing caffeine and alcohol, especially in the evening, can improve your chances of restful sleep. And be mindful of your nighttime environment—a cool, dark, and quiet room will help set the stage for better rest.

Here’s to catching more Zs and fewer hot flashes,

Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team

Sources:

Pelc, C. (2024, September 28). More sleep may improve perimenopause symptoms caused by low estrogen. Medicalnewstoday.com; Medical News Today. https://www.medicalnewstoday.com/articles/more-sleep-improve-perimenopause-symptoms-low-estrogen#Time-to-take-perimenopause-seriously