Perimenopause Insomnia: Causes, Solutions & Natural Remedies for Better Sleep

Sleep can feel like an elusive luxury during perimenopause. Many women notice that nights once spent resting soundly are now filled with tossing, turning, and repeated awakenings.

Research indicates that up to 60% of women in perimenopause experience regular sleep disruptions, often linked to hormonal shifts, stress, and changes in metabolism.

Insomnia during this stage can be driven by several overlapping factors, including hormonal changes, blood sugar imbalances, liver function, histamine levels, and environmental triggers. Understanding these causes and addressing them through nutrition, lifestyle, movement, and habit strategies can help support more restorative sleep.

Why Hormones Affect Sleep in Perimenopause

During perimenopause, levels of oestrogen and progesterone fluctuate unpredictably. Oestrogen plays a role in serotonin and melatonin regulation (both vital for sleep–wake rhythm), while progesterone has a naturally calming effect through its influence on GABA, a neurotransmitter that quietens brain activity and promotes relaxation. As progesterone declines, many women lose that built-in sense of calm — making it harder to wind down and stay asleep. Hot flushes, night sweats, anxiety, and heart palpitations often follow suit, further disrupting sleep cycles.

Other Common Drivers of Sleep Disturbance

While hormones are central, they’re not the whole story. Perimenopausal insomnia is often compounded by:

• Blood sugar dysregulation: Night-time dips or spikes can trigger cortisol and adrenaline, waking you up around 2–3 a.m.

• Liver function: The liver works hardest overnight. A sluggish detox process can contribute to restlessness or overheating.

• Histamine sensitivity: Histamine, a compound involved in inflammation and alertness, can spike with certain foods, stress, or even mould exposure, leading to racing thoughts and night sweats.

• Stress and cortisol imbalance: Chronic stress elevates cortisol, a hormone that competes with melatonin and keeps the brain alert.

“Insomnia in perimenopause often stems from multiple interacting systems – hormones, blood sugar, liver detoxification, and even environmental exposures.”

Nutrition Strategies for Better Sleep

Supporting sleep through food and nutrients means addressing both hormone and blood sugar regulation.

1. Include protein with every meal.

Adequate protein stabilises blood sugar and supports neurotransmitter production — key for melatonin and serotonin balance.

2. Add complex carbs in the evening.

Including a small portion of complex carbohydrates (like quinoa, sweet potato, brown rice or legumes) at dinner can support serotonin (precursor to melatonin) production and help regulate overnight blood sugar levels, reducing those 2 a.m. wake-ups.

3. Limit alcohol and caffeine.

Both disrupt REM sleep and raise cortisol. Try tapering caffeine after midday and keeping alcohol minimal — even small amounts can fragment sleep.

4. Support your liver.

Bitter greens, cruciferous vegetables, and plenty of hydration help your liver process hormones and toxins efficiently, reducing night-time restlessness.

5. Magnesium and Taurine.

Magnesium helps relax muscles and calm the nervous system. Taurine, an amino acid found in fish, shellfish, and dark poultry, supports the production of GABA — the neurotransmitter that tells your brain it’s time to relax. Together, they can help reduce stress, support histamine balance, and promote deeper sleep.

“Sleep quality improves when the body has clear signals for relaxation, repair, and circadian rhythm alignment.”

Lifestyle and Movement for Restorative Sleep

Our sleep–wake rhythm is tightly linked to your body clock, or circadian rhythm, which thrives on regularity.

• Get morning light. Step outside within an hour of waking — this helps reset your circadian rhythm and improves nighttime melatonin production.

• Move your body daily. Exercise regulates hormones, supports blood glucose control, and reduces stress. Aim for a mix of strength training, gentle cardio, and calming movement like yoga or walking.

• Avoid intense training late at night. Evening high-intensity workouts can raise cortisol and delay sleep onset.

Building Better Sleep Habits

Lasting change doesn’t come from an overhaul — it comes from consistency. Simple, sustainable habits can make a real difference to sleep quality during perimenopause.

Anchor new habits to existing routines. Link new behaviours to something you already do. For example, take your magnesium or taurine supplement after brushing your teeth, or set your phone to “do not disturb” as you dim the lights.

Start small. Begin with realistic actions — like five minutes of gentle stretching, reading, breathwork, or journalling before bed. Small steps build momentum and reinforce your sleep–wake rhythm.

Track your progress. Use a sleep diary or app to notice what influences your rest — such as late meals, alcohol, caffeine, or hormonal shifts. Awareness is key to finding your personal sleep triggers.

Practise self-compassion. Not every night will be perfect. Aim for consistency over perfection; reducing pressure around sleep often helps your body relax and reset naturally.

“Small, consistent habits are the key to reclaiming sleep and feeling more balanced in midlife.”

The Bottom Line

Insomnia in perimenopause often arises from hormonal fluctuations, blood sugar instability, liver function, histamine sensitivity, and environmental triggers. Addressing these factors through nutrition, lifestyle adjustments, movement, and habit change can help restore restorative sleep and improve energy, mood, and overall well-being.

Even if sleep isn’t perfect every night, consistent strategies can break the cycle of restless nights and help you feel more in control during this transition.

Ready to get your sleep — and your energy — back on track?

If you’re tired of tossing and turning, let’s get to the root of what’s disrupting your rest. Book a free Discovery Call to chat with me about  how personalised nutrition and lifestyle support can help you. Or if you are ready to take action, book an online One-on-One Consultation to uncover the underlying causes of your sleep issues and create a tailored nutrition, lifestyle, and supplement plan that works for your unique stage of menopause.

Book your Discovery Call or Initial Consultation here

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Melissa x