Sleep Struggles in Perimenopause and Beyond
Do you find yourself wide awake at 2 AM, tossing the covers on and off? You’re not alone. Sleep disturbances are one of the most common — and most frustrating — symptoms women face in midlife.
Why Hormones Disrupt Sleep
As hormones shift during perimenopause and menopause, sleep can become harder to come by:
Estrogen decline: leads to hot flashes, night sweats, and disrupted REM sleep.
Progesterone decline: reduces the natural calming effect that once made drifting off easier.
Cortisol changes: stress hormones spike at night, making it harder to stay asleep.
Thyroid imbalances: sometimes overlooked, but they can also affect energy and sleep cycles.
Common Midlife Sleep Struggles
Night sweats and hot flashes
Trouble falling asleep
Waking up too early
Feeling foggy and fatigued the next day
Simple Strategies That Help
The good news: there are steps you can take tonight to start improving sleep.
Cool environment: breathable sheets, lightweight pajamas, and lowering your bedroom temperature.
Bedtime habits: keep a consistent sleep schedule, dim lights before bed, and limit screen use.
Lifestyle support: move your body earlier in the day, avoid alcohol and heavy meals in the evening.
Mind-body tools: try mindfulness, breathing techniques, or gentle stretching before bed.
When to Seek Support
If poor sleep lasts more than a few weeks, or if it’s affecting your mood, concentration, or daily function, it’s time to talk with a healthcare provider. Options include non-hormonal medications, hormone therapy, and evaluations for other sleep-related conditions.
The Bottom Line
Midlife sleep struggles aren’t just an inconvenience — they affect your health, mood, and quality of life. With the right support, better rest is possible. At femcare, we help women identify whether hormones, thyroid health, or lifestyle factors are behind their sleepless nights — and create solutions that fit their lives.
#midlifemonday #femcare #womenshealth #perimenopause #midlifewellness #hotflashes #nighttimewellness #womensupportingwomen #selfcaretips #sleepbetter #oregonhealth #oregonwomen #portlandoregon #portlandhealth #pnwwomen #oregonwellness