Perimenopause and Its Impact on Sleep Quality

Understanding Perimenopause and Insomnia

Having published a post on 'Menopause and Insomnia', it was time to include a post on Perimenopause and how it can severely impact sleep quality. Many women find that the usual restful nights morph into tossing and turning sessions. Research from UK and European journals indicates that hormonal changes during this phase can lead to anxiety and night-time awakenings, making it increasingly challenging for the mind to switch off. Unfortunately, this lack of quality sleep often leaves women feeling exhausted and irritable, creating a vicious cycle. Not easy when trying to manage the daily working week, school run and childcare.

Nutrition and Supplements to Support Sleep

If you’re grappling with perimenopausal insomnia, your diet can play a crucial role. Incorporating foods rich in magnesium, such as leafy greens, nuts, and seeds, can promote relaxation and better sleep. In addition, consider vitamin B6, which has been linked to improved sleep quality. Foods high in B6, like bananas and chickpeas, can help boost your body’s serotonin levels, which regulate your sleep cycle. Meanwhile, herbal teas like chamomile or valerian root can also create a calming pre-sleep ritual. We adore these tea bags here because the tea bags are packed with valerian and hops, when steeped they have a lovely flavour.

Helpful Sleep Aids and Practices

In addition to dietary changes, there are several sleep aids available that can ease the journey to the Land of Nod. Sleep sprays, infused with calming essential oils such as lavender, can create a serene atmosphere in your bedroom, promoting relaxation. Furthermore, meditation is an excellent tool for quieting the mind. Guided sleep meditations can prepare your mind for rest, making it easier to drift off. Dedicate a few minutes to unwind and focus on your breathing to help signal to your body that it’s time to sleep. See our page here on meditation.

While perimenopause presents unique challenges, especially regarding sleep, understanding the underlying causes and making small lifestyle adjustments can lead to more restful nights. With proper nutrition, the right sleep aids, and embracing calming practices like meditation, women can improve their sleep quality during this transitional phase. Don’t hesitate to consult your healthcare provider for personalised strategies to tackle insomnia during perimenopause and reclaim your peaceful nights!