Better Sleep During Perimenopause – My Personal Journey and Tips

How have you been sleeping lately?

For me, the answer recently has been… not well at all. And I’m not alone — friends, clients, and countless others have been telling me their sleep has been dreadful too.
I adore my sleep, so this was a real problem for me.

After reading several articles, I discovered that many people were experiencing poor sleep during lockdown. That’s when it clicked — maybe that’s why I’ve been tossing and turning so much.

Life, Stress, and Sleepless Nights

I’ll admit, my stress levels have been higher than usual. Life has been full-on — my daughters are home all the time, I’ve been homeschooling, my husband is working from home, and I seem to be cooking endlessly. Add in the constant news and politics surrounding lockdown, and it’s a lot to juggle.

On top of that, my work is getting busier. I often squeeze in tasks during the evenings, which means I’m looking at screens late at night — and we all know what too much blue light does to our sleep!

Combine all that with perimenopause, and honestly, it’s amazing I manage any rest at all.

Perimenopause and Changing Sleep Patterns

Sleep difficulties are common during perimenopause, and the reasons can be different for each woman.

You might be dealing with:

• Hot flushes or night sweats
• Increased anxiety or panic attacks
• A diet high in refined or processed foods
• Lack of regular physical activity
• Too much blue light exposure in the evenings
• An overworked liver

During this stage of life, our sleeping needs can shift. We might require more rest now — much like during our teenage years — and then find we need less once we reach menopause. So if you feel like you need extra sleep, don’t feel guilty.

Why Stress is a Sleep Disruptor

For me, stress has been the biggest culprit lately.

Stress isn’t always bad — it’s what helps us react quickly in dangerous situations, and it’s driven by a hormone called cortisol. This hormone helps wake us up and keeps us energised during the day. Ideally, by evening, cortisol levels should drop, allowing melatonin to help us wind down for sleep.

The trouble begins when stress is constant. High cortisol levels in the evening make it harder to drift off.

During perimenopause, the adrenal glands — which produce cortisol — also take on part of the job of making oestrogen. If they’re already overworked, it’s no wonder our sleep suffers.

The Role of the Liver

Another factor? The liver.

A few months ago, I cut my alcohol intake down to just one or two glasses a week — and my sleep noticeably improved.

Our liver plays a huge role in overall wellbeing, and giving it a lighter workload can really support better rest.

Why Sleep Matters Even More Now

Good-quality sleep is essential for our health, especially during perimenopause. It gives our body time to rebalance hormones, lowers stress levels, and restores our energy. Without enough rest, we’re more likely to experience inflammation, which increases the risk of heart disease, diabetes, and other health issues.

How Homeopathy Can Help

If stress or anxiety are affecting your sleep during perimenopause, homeopathy can be a wonderful tool. By addressing the underlying causes and supporting your body’s natural balance, it may help you get the rest you need to feel your best.

Originally authored by Stephanie Thullen, adapted with permission for Homeopathy247.com.

If you’re moving through menopause and want natural support, take a look at our Navigating Menopause with Homeopathy course. Learn how homeopathic remedies can help ease common symptoms, bring balance, and support your wellbeing through this important stage of life.