6 ways Perimenopause and Menopause impact sleep

Embarking on the journey through perimenopause and menopause is akin to navigating an intricate maze, and one of the most significant challenges lies in the realm of sleep. Let's unravel the tangled threads of hormonal fluctuations during this transition and shed light on six crucial insights that directly impact sleep. Practical tips to reclaim a restful night will accompany our exploration, providing a roadmap for those seeking respite from the sleep disruptions that often accompany perimenopause and menopause.

1. Estrogen's Departure and Sleep's Disruption

Perimenopause, the precursor to menopause, marks the onset of hormonal shifts, particularly a decline in estrogen levels. This decline not only triggers hot flashes but also sets the stage for disruptions in sleep patterns. Understanding the connection between estrogen's departure and sleep disturbances is pivotal in addressing the root causes of nighttime wakefulness.

2. Night Sweats: The Silent Sleep Invader

As perimenopause progresses into menopause, the notorious hot flashes extend their nocturnal reach, manifesting as night sweats. These hormone-driven episodes, characterized by sudden heat and perspiration, can hijack your sleep. Tackling night sweats becomes a critical aspect of restoring uninterrupted slumber during this transitional phase.

3. Hormonal Turbulence and Mood-Infused Nights

Hormonal fluctuations during perimenopause and menopause aren't confined to physical symptoms alone; they also stir emotional turbulence. Anxiety, mood swings, and even depression become frequent companions, impacting the quality of sleep. Recognizing the interplay between hormonal changes and mood disruptions is key to developing targeted strategies for better sleep.

4. REM Sleep Remodeling

As the hormonal landscape shifts, so does the architecture of sleep, with REM sleep bearing the brunt of these changes. Rapid Eye Movement (REM) sleep, crucial for cognitive functions, can be reshaped during perimenopause and menopause. An understanding of these alterations empowers women to adapt their sleep routines to align with the evolving needs of their bodies.

5. Weight and the Sleep Equation

Weight gain, a common phenomenon during perimenopause and menopause, is intimately linked with hormonal fluctuations. Estrogen and progesterone imbalances can contribute to changes in body composition, potentially exacerbating sleep issues. Addressing hormonal imbalances alongside weight management becomes a dual-focus approach to tackling sleep disturbances.

6. Identifying Hormone Disruptors in Your Sleep Space

Your bedroom, meant to be a sanctuary, may unknowingly harbor hormone disruptors. From the artificial glow of electronic devices to the type of mattress you choose, these seemingly innocuous factors can significantly disturb the delicate hormonal balance required for restful sleep. Identifying and eliminating these disruptors is a critical step in creating an optimal sleep environment.

Top Sleep Tips for Hormonal Harmony

Armed with insights into the hormonal realities of perimenopause and menopause, let's delve into practical tips tailored to address these sleep challenges:

1. Cooling Tactics for Nighttime Sweats
Invest in moisture-wicking sleepwear and breathable bedding to counteract the impact of night sweats. Regulating your sleep environment temperature can play a crucial role in managing hormonal fluctuations during the night. Ethical silk company, Moon and Mellow and Noctu organic are firm favourites at SiEST  HQ

2. Mindfulness for Emotional Equilibrium
Incorporate mindfulness and relaxation techniques into your nightly routine to manage the psychological impact of hormonal changes. A calm mind promotes a more conducive environment for restful sleep. Calm your mind quickly with a SiEST Sleeper 

3. Tech-Free Sleep Zone
Banish electronic devices from the bedroom to minimize the impact of blue light on melatonin production. Establishing a tech-free sleep zone contributes to a hormonally balanced sleep environment.

4. Nutritional Support for Hormonal Balance
Opt for sleep-supportive foods rich in melatonin precursors, such as tart cherries. Additionally, be mindful of caffeine intake, which can further disrupt hormonal balance and sleep.

5. Optimize Your Sleep Sanctuary
Evaluate your bedroom environment to ensure it's dark, quiet, and free from potential hormone disruptors. Investing in a comfortable mattress and pillows that support your evolving sleep needs is crucial.

6. Seek Expert Guidance
If sleep challenges persist, consult a menopause specialist or healthcare professional. Hormone replacement therapy or other targeted interventions may be recommended based on your individual hormonal profile.


Perimenopause and menopause may be intricate mazes, but armed with knowledge and practical strategies, you can navigate the hormonal realities that impact sleep. This roadmap provides a tailored approach to reclaiming restful nights, ensuring that the journey through this transformative phase is accompanied by the rejuvenating embrace of quality sleep.

Dr. Louise Newson is a brilliant source of information for menopause and perimenopause 

Sleep well, Your sleep matters to us