• Melissa Laity

Insomnia in Perimenopause


Sleep disturbance is the second most common symptom of perimenopause, after hot flushes.⁠ ⁠ During perimenopause many women struggle with getting to sleep, staying asleep or both.⁠ ⁠

Interestingly, once she has reached menopause sleep trouble is more likely to be waking too early.⁠ ⁠

So, what causes these sleep troubles?⁠ ⁠

There is no one answer to this question.

Sleep disturbance is caused by a combination of factors including:⁠

  • high histamine that may occur when fluctuating oestrogen levels are high,⁠

  • a shift in the sleep centres of the brain that occurs as a result of declining hormone levels.⁠

  • stress⁠

  • other symptoms such as hot flushes, restless leg syndrome and frequent urination.⁠

  • reduced melatonin⁠ and more..⁠ ⁠

5 Ways that you can improve your sleep:⁠

1. Practice good sleep hygiene: good bedtime routine, avoid blue light in the evening, make sure your bedroom is cool and dark.⁠

2. Reduce or avoid alcohol: alcohol may worsen hot flushes and can affect sleep quality⁠

3. Limit your caffeine: have your coffee in the morning and avoid stimulants in the afternoon⁠

4. Spend time outside during the daylight: support serotonin production which helps to make more melatonin (your sleep hormone)⁠

5. Make sure you plenty of eat iron-rich foods: iron deficiency can cause insomnia.⁠ ⁠



If you are struggling with sleep disturbance or other symptoms of perimenopause and menopause, book in for a free 10 minute Discovery Call to find out how I can help.

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