How to Create a Sleep Routine for Perimenopause

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In my late 30’s I started dealing with the ups and downs of perimenopause. If you’re like me, you’ve probably been hit with those frustrating sleepless nights. Did you know perimenopausal women sleep less than 7 hours, on average, in a 24-hour period than postmenopausal and premenopausal women.

It’s more common than you might think. But don’t worry; I’ve rolled up my sleeves, dived into research, consulted with experts, and even tried a few things myself to bring you a comprehensive guide.

Here are 5 actionable tips to help you conquer those restless nights and reclaim your sleep during perimenopause. These strategies not only promise to improve your sleep quality but also enhance your overall well-being.

I encourage you to give them a try and see the benefits that I experience!

What is the Connection between Perimenopause and Sleep Disruption?

During perimenopause, your body goes through big hormonal changes, especially with estrogen and progesterone levels going up and down. This can really mess with how you sleep.

Many women have trouble with things like night sweats, insomnia, and mood swings, which makes getting good sleep hard. Sleeping well is super important at this time because it helps keep you healthy and deal with the daily challenges of perimenopause.

In the next few paragraphs, I’ll share some easy tips to help improve your sleep. These include changes you can make in your daily routine and possible medical treatments. Keep reading for advice that could really help you get better sleep each night!

1. Create a Consistent Sleep Schedule

Creating a consistent sleep schedule during perimenopause is about as easy as herding cats. But trust me, it’s worth it! I learned this the hard way after months of tossing and turning like a rotisserie chicken.

So, here’s the deal. Going to bed and waking up at the same time every day is like giving your body a big ol’ hug. It’s all about that circadian rhythm, baby! When you stick to a schedule, your body starts to get the hint. It’s like, “Oh, it’s 10 PM, time to wind down and release some melatonin.” And let me tell you, when your body’s on board, it’s a beautiful thing.

I remember when I first tried to get on a consistent sleep schedule. It was… rough, to say the least. I’d been staying up late binge-watching my favorite shows (hello, guilty pleasure!), and trying to drag myself out of bed at a reasonable hour was like pulling teeth. But I persevered, and boy, am I glad I did!

The benefits? Oh, where do I start! First off, I actually started waking up before my alarm. That’s right, no more heart-attack-inducing blaring at 6 AM. And during the day? I felt like I’d discovered a secret energy source. No more mid-afternoon slumps or feeling like I needed an IV drip of coffee to function.

It didn’t happen overnight. Nope, it took some time and patience. If you’re looking to adjust your sleep schedule, here are some tips I picked up along the way:

1. Start small. Don’t try to suddenly shift your bedtime by two hours. That’s a recipe for disaster, trust me. Instead, try moving it by 15 minutes every few days. Your body will thank you.
2. Create a bedtime routine. I’m talking warm baths, calming tea, maybe some light stretching. Anything to signal to your body that it’s time to wind down. For me, it’s a cup of chamomile tea and a few pages of a good book. Works like a charm!
3. Be consistent, even on weekends. I know, I know. It’s tempting to stay up late and sleep in on Saturdays. But try to stick to your schedule as much as possible. Your body doesn’t know it’s the weekend, after all.
4. Get some morning sunlight. This one was a turning point for me. Stepping outside for a few minutes in the morning helps reset your internal clock. Plus, it’s a great excuse to sip your coffee on the porch!
5. Avoid screens before bed. I used to be guilty of scrolling through social media right up until I closed my eyes. Big mistake! The blue light from screens can mess with your melatonin production. Now, I try to put my phone away at least an hour before bed.

There were nights when I wanted to throw in the towel. Perimenopause symptoms like night sweats and anxiety can make sticking to a schedule feel impossible. But here’s the thing – even if you have a bad night, try to stick to your wake-up time. It’ll help keep your rhythm on track.

Remember, creating a consistent sleep schedule isn’t about being perfect. It’s about giving your body the best chance at good, restful sleep. And during perimenopause, we need all the help we can get! So be patient with yourself, keep at it, and before you know it, you’ll be sleeping like a baby… well, a baby that doesn’t wake up every two hours!

2. Design a Relaxing Bedtime Ritual

When I first had trouble sleeping, I’d jump straight into bed after watching the news. Big mistake! My mind was racing like crazy. That’s when I realized I needed a routine to help me relax before sleep.

Our brains aren’t like light switches; we can’t just turn them off and expect to fall asleep immediately. A bedtime routine helps signal your body that it’s time to wind down.

I tried different calming activities. Reading was my first choice. Getting lost in a good book is so calming. But be careful! I read a scary book once and spent the night thinking there was a monster in my closet. Not great for sleep!

Gentle yoga is another good option. I’m not talking about crazy poses, just simple stretches to relax your muscles. Child’s pose became my favorite. It’s like a big sigh of relief for your whole body.

Meditation was tricky at first. My mind would wander to my to-do list or embarrassing memories. But with practice, it got easier. There are lots of sleep meditations online. Finding one with a soothing voice was a game-changer.

Consistency is important. Your bedtime routine is like training for a sport. You wouldn’t expect to be perfect right away. Start small, like with 5 minutes of deep breathing. Soon, you’ll feel more relaxed and ready for bed.

Why is winding down so important? It’s all about stress hormones. If we’re always busy, our bodies make lots of cortisol, which isn’t great for sleep. A relaxing routine lowers stress hormones and helps you sleep better.

Make your routine personal. If you like smells, try a lavender spray to make your room smell nice. Maybe you play an instrument? A friend of mine plays her ukulele before bed. Do what makes you happy!

Here are some ideas to help you start:

• Take a warm bath with Epsom salts. It’s a great way to relax.
• Write in a gratitude journal. Thinking about good things helps quiet anxious thoughts.
• Do light stretching or gentle yoga. Your muscles will feel better.
• Listen to calming music or nature sounds. I love ocean waves.
• Try progressive muscle relaxation. It’s like giving yourself a massage.

Your bedtime routine should be something you enjoy, not a chore. If you don’t like it, try something else.

And don’t worry if you skip a night. Perimenopause can be unpredictable. Just try to get back to your routine the next night.

3. Optimize Your Sleep Environment

Let me tell you about my sleep sanctuary. It’s really not too hard, and it can help you get better rest.

First, let’s talk about temperature. Remember how you used to love snuggling under a big blanket? Well, things might be different now. Sometimes you feel hot, then cold. It’s like going through all the seasons in one night! Keeping your room cool can really help. Try setting your room temperature to around 60-67°F. It might feel a bit cold at first, but trust me, it helps you sleep better. I felt like I was sleeping in an igloo at first, but I ended up sleeping like a baby!

Next, we need to think about light. I used to think my thin curtains were good enough. But guess what? They weren’t! Too much light makes it hard to sleep. Getting blackout curtains changed everything for me. Suddenly, I was sleeping much deeper. If curtains aren’t your thing, try using a sleep mask. I have a funny one shaped like a cat, and it works perfectly!

Now, onto bedding. This is super important. You want sheets that are comfy and keep you cool. After trying lots of options, I found that cotton and bamboo sheets work best. They’re soft and help with sweating at night. I even bought bamboo sheets, and they were worth it!

Don’t forget about your pajamas. Light and loose clothing is the way to go. I have a bunch of cotton nightgowns that are comfy and keep me cool. Plus, they make me feel like a movie star!

Here’s a great trick: layer your bedding. Instead of one big blanket, use a few lighter ones. This way, you can add or remove layers if you feel hot or cold. It’s like choosing your own perfect sleep setup every night.

Creating a comfy sleep space might take a bit of trying different things. What works for me might be different for you. Maybe you like a fan blowing on your face or a heavy blanket to help you sleep. Keep trying new things until you find what helps you sleep the best.

4. Limit Screen Time and Blue Light Exposure

Scrolling through social media before bedtime might feel like a must, but it’s not helping our sleep, especially when going through perimenopause. Perimenopause is the time before menopause when your body starts to change, and it can make sleeping harder.

Let’s talk about blue light. This type of light from screens is bad for our sleep hormones. I learned about this when I was up late, phone in hand, wondering why I couldn’t sleep. I was basically telling my brain to stay awake!

Blue light stops our bodies from making melatonin, the hormone that tells us to sleep. When we look at screens like phones or TVs late at night, it tricks our brain into thinking it’s daytime. That makes it hard to fall asleep.

When I first tried to limit my screen time, it was tough. I worried about missing important updates, but my sleep improved a lot. It was like a night and day difference!

Here’s a tip: try a “digital curfew.” This means putting away screens at least an hour before bed. At first, it might feel difficult, but it’s worth it. I started reading real books again. I even found a new love for cheesy romance novels!

If you can’t avoid screens before bed, like when working late or watching a must-see show, blue light filters can help. There are apps that reduce blue light from devices. I use one that makes my phone screen look orange at night. It’s better than losing sleep!

Blue light blocking glasses are another option. They might not look stylish, but they work! I call them my “sexy librarian” glasses. Make sure to wear them a few hours before bed for the best results.

You don’t have to give up screens completely. We’re living in a digital age, after all. But finding a balance is important. Start with a small screen-free time before bed and gradually increase it. Or pick one night a week to go screen-free. You might find you enjoy it!

Limiting screen time isn’t just about better sleep. It’s about reconnecting with ourselves. Since starting my digital curfew, I’ve enjoyed more time with my partner, stargazing, and even doing nothing at all.

So, I challenge you to try this out. Put down the phone, turn off the TV, and see what happens. Your tired self will be grateful. And who knows? You might find a new world beyond the screen

5. Consider Natural Supplements and Remedies

Herbal teas can feel like a warm hug for your insides! The first time I tried chamomile tea before bed, I wasn’t sure it would help. I mean, how could dried flowers make me sleep better? But surprise, it actually worked! It didn’t make me fall asleep right away, but it calmed my busy mind.

Valerian root is another choice, though it smells like sweaty gym socks. The first time I opened a bottle, the smell almost knocked me out! But it helped me sleep. Just don’t plan on going out after taking it, if you know what I mean.

Let’s talk about magnesium. This mineral is great for sleep. I began taking it when my doctor suggested it might help with my restless legs. You know that feeling when your legs can’t stop moving? It’s like they’re trying to run while you’re in bed. Magnesium helped calm them down.

But be careful—start with a low dose. I found out the hard way that too much can lead to, well, unexpected trips to the bathroom! Nothing spoils sleep like a bathroom emergency.

Melatonin is another popular sleep aid. It’s a hormone our bodies make to help us sleep. Sounds perfect, right? It can be, but it’s not a magic pill. When I first took melatonin, I thought I’d fall asleep right away. Spoiler: that’s not how it works.

Melatonin helps set your sleep schedule instead of putting you to sleep right away. It’s good for jet lag or if you work different hours. But remember, more isn’t always better. Sometimes a small dose, like 0.5-1 mg, works best.

Before you rush to buy sleep aids, talk to your doctor first. It’s tempting to play doctor and figure it out yourself, but it’s risky. I learned this when I mixed valerian root, melatonin, and my regular medicine. I felt weird for days. Not the sleep I wanted!

Your doctor can tell you what’s safe to take, especially with other meds. They might also find other reasons for your sleep troubles. Sometimes what feels like perimenopause insomnia could be something else.

Remember, natural doesn’t mean safe. Plants can affect your meds or cause side effects. Mother Nature has a strong side too!

Also, don’t forget about simple changes. Sometimes the best “supplement” is a regular sleep routine. It’s not as exciting as a sleep potion, but it works.

So, try chamomile tea, give magnesium a go, or test melatonin. But do it safely, with your doctor’s help. Remember, what works for one person might not work for another. It’s about finding what helps you sleep best.

Conclusion

Creating a sleep-friendly routine during perimenopause can feel like a big challenge, but it is possible. Perimenopause is the time before menopause when your body starts to change, and it can mess with your sleep. The key is to find what helps you relax and sleep better. Maybe you’ll enjoy doing yoga, or perhaps practicing mindfulness techniques before bed will help you unwind. Whatever you try, remember to be patient with yourself. It takes time to build the ideal sleep routine.

Think of it like building a strong foundation. You won’t get it perfect overnight, and that’s okay. So, if you’re ready to say goodbye to those restless nights, your journey to better sleep begins now. Sweet dreams.