Perimenopause Sleep Problems? How to Reclaim Restful Nights

Posted by My Store Admin on May 13, 2025

Hi ladies, if you’re in your 40s or early 50s and you have ever done these:

Tossing. Turning. Counting sheep. Watching the clock tick past 2 a.m.

Well, you're not alone. Perimenopause can undermine your sleep routine, leaving you drained, foggy, and frustrated. But restful nights aren't a thing of the past; they just need a smarter, more holistic approach.

Let’s explore how lifestyle habits, herbal remedies, and natural supplements for perimenopausal sleep can help you reclaim your nights and restore your energy.

Master the Basics: Sleep Hygiene for Women Over 40

Before we go further, it’s better if we start with the “foundation of healthy sleep: sleep hygiene.” Sleep hygiene refers to the habits, routines, and environmental factors that support consistent, high-quality sleep.

We call it with the word ‘hygiene’ because it is about creating clean, healthy conditions that can improve our rest quality and recovery. These small, consistent practices can make a big impact:

Regular sleep-wake times: Go to bed and wake up at the same time every day, even on weekends. This will train your internal clock.
Wind-down rituals: Turn off screens at least 1 hour before bed. Replace with calming cues like herbal tea, stretching, or reading.
Create a calming sleep space: Cool, dark, and quiet. Invest in blackout curtains, breathable bedding, and earplugs if needed.
Limit stimulants: Cut caffeine after 2 p.m. and avoid alcohol close to bedtime because both can disrupt REM (Rapid Eye Movement) sleep.
Night sweats? Layer your bed with breathable cotton and keep a fan nearby.

Apply those well, since poor sleep hygiene can lead to

Trouble falling asleep or staying asleep.
Waking up groggy or unrefreshed.
Greater risk of chronic conditions (especially during perimenopause, where hormones are already disruptive)

REM (Rapid Eye Movement) sleep is one of the five stages of our sleep cycle. A deep, dream-filled period of sleep that typically begins around 90 minutes after falling asleep. During REM, our brain becomes more active (similar to when you're awake), we dream more vividly, our body becomes temporarily paralyzed (to prevent acting out dreams), and our memory consolidation and emotional processing happen.

REM sleep is essential for mental clarity, mood regulation, and learning. Without enough REM, we might wake up feeling mentally foggy, struggle with memory and focus, and feel more anxious or irritable.

We can also do journaling before bed, which helps offload anxiety and quiet the mental noise that often keeps perimenopausal women awake.

Support with Natural Supplements

One thing that always happens in perimenopause and menopause periods, but we can’t directly see, is the hormonal changing process. That process, especially fluctuating estrogen and progesterone, affects melatonin production and temperature regulation. Read also “The Top 3 Functions of Estrogen, Progesterone, and Testosterone” to learn more about women’s hormones.

We cannot overcome this just by enhancing our sleep quality and exercising regularly. We must overcome this from within our bodies. Here are some natural solutions for menopause sleep issues:

Magnesium: Known as the “relaxation mineral,” it supports muscle relaxation and helps regulate melatonin.
Melatonin (low dose): Can help reset your sleep-wake cycle, especially if it's disrupted.
Vitamin B6 and B12: Important for mood and energy, they also support melatonin synthesis.
L-Theanine: An amino acid found in green tea, it promotes calm without drowsiness.
GABA: A calming neurotransmitter supplement that can reduce anxiety-driven insomnia.

Natural solutions always bring fewer or even no side effects. However, we still take note that everyone has different biological and metabolic processes within their bodies. Thus, it’s better if we always check with a healthcare provider before starting any new supplement, especially if we’re on medication or managing other health conditions.

And if you don’t bother, you can also add MPlus Balance as your daily routine supplement to reduce perimenopause and menopause symptoms and help to navigate the hormonal changes within our bodies. We can consume this and other vitamins at once, which gives us the flexibility to consume what's best for addressing hormonal sleep disruption.

Herbal Allies: Gentle, Time-Tested Support

Many women have found relief through the best herbal remedies for perimenopausal insomnia that help balance hormones and calm the nervous system:

Valerian root: A traditional herb used for sleep onset and anxiety.
Ashwagandha: A good example of adaptogens for sleep that helps the body manage stress, which often worsens perimenopausal sleep issues.
Passionflower: Calms the mind and may improve sleep quality.
Chamomile: Best as a bedtime tea, its gentle sedative properties aid relaxation.
Black Cohosh: Though primarily used for hot flashes, it may indirectly support better sleep by reducing night disturbances.

For more, you can read “Adaptogens & Menopause: What They Are and How They Help” to know more about adaptogens and “Herbal Supplements for Perimenopause: Boost Your Wellness Naturally” for your additional reference.

Final Thoughts

We all know that hormone balance and rest have a great connection. Sleep disturbances during perimenopause are common, but they don’t have to become your habit.

By combining smart sleep hygiene, supportive nutritional supplements, and gentle herbal allies, you can navigate how to calm anxiety at night during menopause as one of our life phases with more rest, energy, and peace.

I hope that these will be valuable menopause self-care tips, especially for navigating hormonal sleep disruption. Because a good night’s sleep isn’t just about rest. It’s our foundation for resilience, clarity, and joy. Read also “The Ultimate Guide to Navigating Perimenopause Successfully” for enriching your references.

Sources:

https://www.sleepfoundation.org/

https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666