Do you ever find yourself wide awake in the middle of the night, even though you’re exhausted? Or do you fall asleep easily, only to wake up at three in the morning with your mind racing? Poor sleep is one of the most common complaints during perimenopause. As many as 40 to 60% of women in this phase experience sleep problems. You are definitely not alone.
In this article, you’ll find out why your sleep can change during perimenopause and what you can do yourself to sleep more calmly and deeply again.
Why do you sleep worse during perimenopause?
During perimenopause, your hormones start to fluctuate, and this directly affects your sleep.
Oestrogen can fluctuate significantly. This hormone plays a role in regulating your body temperature, which can contribute to hot flushes and night sweats. Waking up feeling clammy? There’s a good chance this is why.
Progesterone is often the first hormone to decline in perimenopause. It has a naturally calming effect on your nervous system. Lower progesterone levels can make you feel more tense and less able to wind down, precisely at the moment you want to fall asleep. The worries at night are always biggest.
On top of that, your stress system becomes more sensitive during this phase of life. A busy day or a niggling thought before bed can more easily lead to a restless feeling, making it harder to fall or stay asleep.
Research also shows that oestrogen and progesterone influence your breathing during sleep. Both hormones normally support the respiratory muscles and help keep the airways open. When they fluctuate or decline, your breathing at night can become more irregular which also contributes to lighter or more disrupted sleep.
Your breathing as a gateway to better sleep
The good news: you have more influence over your sleep than you might think. One of the simplest and most accessible ways to prepare your body for sleep is through your breathing.
Slow, deep breathing, with a longer exhale than inhale, sends a signal to your nervous system that it’s safe to relax. This can help lower your heart rate and bring your body into a calmer state before you sleep.
Scientific research has looked into the effect of slow breathing before sleep.
One study that measured participants’ sleep found that a session of slow breathing before going to bed was associated with greater ‘delta power’ during the night. This is a sign of deeper sleep. This is a promising indication that conscious slow breathing can help your body reach a deeper state of rest. It’s a small-scale study, so larger research needs to confirm this further, but it aligns with what many women already experience: breathing more calmly before bed makes it easier to switch off. And it costs you nothing but a few minutes a day.
A simple breathing exercise for the evening
- Lie or sit comfortably and place a hand on your belly if you like.
- Breathe in slowly through your nose, counting to four.
- Breathe out slowly through your nose, counting to six.
- Repeat for a few minutes, and gradually build up to ten minutes
Feeling a little lightheaded? You’re probably breathing in too deeply or too quickly. Take smaller breaths and keep the pace gentle.
More tips for a better night’s sleep
Alongside breathing, these habits can also help support your sleep during perimenopause:
- Breathe through your nose as much as possible, including during the day. This supports your relaxation response and can contribute to calmer nights. Eventually a mouth tape can support.
- Go to bed and wake up at roughly the same time every day. Keep your rhythm. Did you know that the hours before 0:00 counting double?
- Dim the lights in the evening and avoid screens for at least an hour before bed.
- Avoid caffeine from early afternoon onwards.
- Sleep in a dark, cool room. Eventually a sleep mask can help too.
Poor sleep during perimenopause is very common and has a clear hormonal cause. By working consciously with your breathing and making a simple adjustments to your evening routine, you give your body the chance to wind down more easily again.
If you continue to sleep poorly over a longer period and it significantly affects your daily life, speak to your GP or a specialist. Other factors can sometimes play a role too.