Navigating Perimenopause and Sleep: Your Path to Restful Nights | with Angela Hywood

Perimenopause is a unique journey, isn't it!!  While it comes with challenges, understanding and addressing symptoms like sleep disturbances can make a big difference. In Australia, about 2.2 million women are navigating perimenopause or menopause, so we are definitely not alone in this journey.

Embracing the Changes

Perimenopause marks the transition to menopause, a time when your body is adjusting to new hormonal rhythms (and sometimes takes a ride on the rollercoaster!). This phase usually starts in your 40s, but it can vary. As your oestrogen and progesterone levels shift, you might find it harder to get a good night's sleep. But don't worry—there are plenty of ways to reclaim your restful nights and feel your well rested best.

How Perimenopause Affects Sleep

1. Hormonal Changes: As your hormones fluctuate, your natural sleep-wake cycle can be disrupted. Oestrogen, which helps regulate sleep, may become unpredictable, making it harder to fall and stay asleep.
2. Hot Flushes and Night Sweats: Hot flashes and night sweats can be intense and often interrupt your sleep. In Australia, around 70% of women in perimenopause report these symptoms, which can be disruptive but manageable with the right strategies.
3. Mood Changes: Mood swings and anxiety are common during this time and can lead to restless nights. Approximately 30% of women experience significant mood changes, which can affect their sleep quality. But there are effective ways to ease these symptoms and improve your rest.
4. Sleep Disorders: Conditions like sleep apnea and restless legs syndrome can become more noticeable during perimenopause. In Australia, about 1 in 5 women may face sleep apnea, but addressing these issues can greatly enhance your sleep quality.

Natural Allies for Better Sleep

In addition to lifestyle changes, there are some fantastic natural remedies that can support a better night’s sleep. Let’s explore how magnesium, glycine, taurine, lemon balm, passionflower, withania, and melatonin can become your allies in achieving restful nights.

1. Magnesium: This essential mineral helps relax your muscles and calm your mind. Studies have shown that magnesium can improve sleep quality and help with insomnia. A good magnesium supplement or magnesium-rich foods might be just what you need to wind down at the end of the day.
2. Glycine: This amino acid helps regulate body temperature and promotes relaxation, making it easier to fall asleep. Research suggests that glycine can lead to deeper, more restful sleep. Incorporating glycine-rich foods or supplements can be a simple and effective way to enhance your sleep.
3. Taurine: Known for its calming effects, taurine helps reduce anxiety and supports the regulation of neurotransmitters involved in sleep. Adding taurine supplements to your routine can help you enjoy more restful nights and feel more relaxed overall.
4. Lemon Balm: This lovely herb is known for its soothing properties. Lemon balm can help reduce anxiety and improve sleep quality. Research has shown that it can decrease sleep disturbances and help you enjoy a more peaceful night.
5. Passionflower: Passionflower is celebrated for its calming effects on the nervous system. Studies have found that it can help improve sleep quality and reduce the time it takes to fall asleep. It’s a wonderful natural remedy to help manage the stresses of perimenopause.
6. Withania: Also known as ashwagandha, this adaptogenic herb helps your body handle stress and improve sleep quality. Research shows that withania can enhance sleep latency and overall sleep quality, making it a great option for managing the changes of perimenopause.
7. Melatonin: Melatonin is a hormone that regulates your sleep-wake cycle. During perimenopause, melatonin levels can fluctuate, making it harder to maintain a regular sleep pattern. Melatonin supplements can help regulate sleep and improve overall sleep quality. Additionally, research suggests that melatonin may have protective effects against breast cancer... This added benefit makes melatonin a valuable medication for managing sleep issues and supporting overall health during perimenopause. You'll need to talk to your GP about this melatonin.

Tips for a Restful Night

1. Stick to a Sleep Schedule: Going to bed and waking up at the same time each day helps regulate your sleep cycle and makes it easier to fall asleep.
2. Create a Relaxing Bedtime Routine: Establish calming pre-sleep rituals like reading, gentle yoga, or a warm bath to signal to your body that it’s time to unwind.
3. Keep Your Bedroom Cool: A cool, comfortable sleep environment can help manage night sweats. Opt for breathable bedding and lightweight clothing to stay comfortable throughout the night.
4. Limit Caffeine and Alcohol: Reducing these substances, especially in the evening, can improve your sleep quality and help you fall asleep more easily.
5. Exercise Regularly: Regular physical activity supports better sleep but try to finish intense workouts a few hours before bedtime.
6. Practice Stress Management: Techniques like meditation, deep breathing, and mindfulness can help manage stress and promote better sleep.
7. Seek Professional Guidance: If sleep issues persist, consult a healthcare professional. They can offer tailored advice and support to help you find the best solutions.

Finding Your Balance

Sleep issues during perimenopause are a common part of the journey, but with the right strategies and support, you can navigate this transition with greater ease. With around 2.2 million Australian women experiencing perimenopause, remember that you’re not alone. By incorporating natural medicines and adopting healthy sleep habits, you can improve your sleep quality and embrace this phase of life with confidence and comfort.

To book an appointment for your personalised treatment plan  book a consult with Angela here.

Naturopath and Founder of Floralia Wellness & Apothecary, Angela Hywood, has been specialising in women’s health, hormones and fertility for over 25 years.