If you’ve found yourself waking up in the middle of the night, tossing and turning, or feeling exhausted no matter how much you sleep, it can feel frustrating and exhausting. And a bad nights sleep can cause all sorts of havoc the next day, including making poor food choices. Sleep disturbances are one of the most common struggles during perimenopause, but the good news is, there are ways to improve it.
Nutrition for Sleep
Hydration, processed food, caffeine, and nutrient deficiencies can all impact sleep. Prioritising protein, eating lots of vegetables and limiting caffeine after lunch can prevent those frustrating 3 AM wake-ups.
Sleep Hygiene
The right bedtime routine and sleep environment can set you up for deeper, uninterrupted sleep. Simple adjustments like reducing screen time at least 1 hour before bed, keeping your room cool, and sticking to a consistent sleep schedule can make a big difference.
Managing Stress & Cortisol
If your mind races the moment your head hits the pillow, stress and high cortisol levels could be to blame. Lying with your legs up a wall before bed, journaling, and setting boundaries throughout your day can help signal to your body that it’s safe to rest.
Exercise for Better Sleep
The right type, intensity, and timing of movement play a role in sleep quality. Strength training, walks, and restorative movement like yoga can support better sleep, while intense workouts late in the evening may do the opposite.
Supplements for Sleep Support
Magnesium, adaptogens - think ashwagandha, and other evidence-based supplements like melatonin, can support relaxation and nervous system balance, but not all sleep aids are helpful! I’ll be sharing more on what works (and what doesn’t) soon.
Sleep struggles during perimenopause aren’t just something you have to put up with. Small, intentional changes can help you sleep better, wake up feeling more refreshed, and improve your overall well-being.
Feel like you need more support to get on the right track? Sleep is one of the areas we work on during my programs. Book a free call with me to find out more.
Sleep well,
Angela
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