Sleep Struggles in Midlife: Why hormones may be to blame (and what you can do)

Jul 7

During perimenopause and menopause, hormone levels like estrogen and progesterone fluctuate.
These hormones help regulate your sleep cycle — when they drop, it can lead to insomnia, night sweats, or waking up too early.
Stress, anxiety, and lifestyle changes can make it worse.

Estrogen: Low estrogen can cause hot flashes & night sweats, waking you up.
Progesterone: Naturally calming — when levels drop, it may be harder to relax & fall asleep.
Cortisol: Stress hormone that can spike at night, keeping your mind racing.

Keep a consistent sleep routine (even on weekends!).
Keep your bedroom cool and dark.
Limit alcohol & caffeine — both can disrupt deep sleep.
Try gentle movement like stretching, yoga, or walking.
Talk to your provider if hot flashes or anxiety are waking you up — you may benefit from hormone therapy or other treatment.

You’re not alone if you’re tossing & turning during perimenopause — hormone shifts are real, and support is out there. Prioritize good sleep habits and check in with a trusted provider if you need more help!
Hormone swings can mess with your sleep — but there’s hope! If you’re waking up at 3 AM every night, you’re not alone.
Save this post for gentle tips you can start tonight. 💙
🌿 Need more help with sleep or hormone health? Connect with us at femcare.org — your trusted midlife wellness partner.

#MidlifeMondays #SleepHealth #MenopauseWellness #Perimenopause #HormoneHealth #femcareOrg #OregonWomen

Jessica Angerstein

5 Common Fertility Myths — Debunked