The Ultimate Guide to Better Sleep During Perimenopause

Tips that work for a better nights sleep in periomenopause.

As women go through perimenopause, sleep quality can become a significant challenge. Hormonal changes, hot flashes, night sweats, and anxiety can all make it challenging to get a good night's sleep. However, there are several things we can do to improve our sleep quality and overall well-being. 

This blog will explore the importance of establishing a nighttime routine and other valuable tips, such as taking supplements for better sleep, managing stress, using an organic mattress, and regulating blood sugar levels. 

Let's start with establishing a nighttime routine, one of the most effective ways to improve sleep quality. Consistent practice can signal the body that it's time to wind down and prepare for sleep. 

Here are my top tips as a Holistic Nutritionist that I have found to help women in my practice:

• Keep regular sleep by going to bed and waking up at the same time every day.

• Sleep in complete darkness using a sleep mask or blackout curtains.

• Create a relaxing environment in your bedroom by removing distractions, adding comfortable bedding, soft lighting, and soothing scents.

• Keep your room cool and use breathable bedding to alleviate hot flashes and night sweats.

• Sleep in a quiet room and consider using a white noise machine or earplugs.

• Incorporate relaxation techniques such as meditation, deep breathing, or gentle yoga stretches.

• Take a warm bath or shower before bed to help relax the body and promote better sleep.

• Avoid stimulating activities, exercise, electronic devices, watching TV, or stressful conversations at least one hour before bedtime.

• Avoid consuming stimulants like coffee, caffeine, smoking, or alcohol after lunchtime.

• Use a nightlight instead of turning on bright lights when getting up in the night. Light signals to the brain that it is time to wake up, causing falling back asleep to be complicated.

• Consider having pets sleep in another room if they wake you up.

• If you cannot fall asleep within the first 20 minutes of going to bed, get up and do something else to help the brain associate your bed with sleep.

A nighttime routine can help women in perimenopause get the restful, restorative sleep they need to feel their best. In addition, incorporating these tips into your routine will improve your overall health and well-being during this transitional phase of life. So, take charge of your nighttime routine, and give yourself the gift of better sleep!

Sleep supplements to try in perimenopause.

In addition to establishing a nighttime routine, women in perimenopause may also benefit from certain supplements that can help improve sleep quality.  

My favourite sleep-supportive supplements for myself and my clients are:

Magnesium: Magnesium is essential for over 300 biochemical reactions in the body, and most of us are deficient. 

Magnesium is incredible for relaxation, making it a superior choice before bed. 

Type: Magnesium Bi-Glycinate 

General Dose: 300-400 mg before bed

Note: if constipated, choose magnesium citrate as it relaxes the bowels; take it before bed 

-Magnesium is depleted by stress, chronic and physical & low magnesium stores escalate stress; it's a never-ending cycle you want to stay on top of.

Melatonin: melatonin is an excellent sleep aid as it helps regulate our circadian rhythm, but it s also a powerful antioxidant, making it a perfect choice. As we age, our natural melatonin production starts to decrease, so for many women, this is a game changer. 

Type: sublingual melatonin is my go-to, but capsules are also great

General Dose: 1-5 mg

Note: start with the lowest dose and up it by one mg at a time, if necessary. 

Herbal Teas: Sipping a relaxing herbal tea an hour or two before bed is also helpful. Herbal tea is a great practice to add to your bedtime routine as it not only helps sleep but also the act of making and sipping tea is relaxing in itself. 

Type: chamomile, valerian, lavender and tulsi 

General Dose: follow instructions for making a cup of tea

Note: be sure not to drink too close to bedtime if waking to use the washroom is a common practice for you. These herbs are available in tincture or capsule form as well. 

Always consult a healthcare provider before starting any new supplement regimen, especially if you are taking medication or have underlying health conditions. To purchase high-grade and safe supplements at a discount, please, join my online dispensary here for free! 

Hormones play a significant role in women's sleep, especially during perimenopause. The decrease in estrogen and progesterone levels can impact sleep quality. If you have tried all the tips mentioned in this article and still cannot find relief, it may be time to discuss hormone replacement therapy with your healthcare practitioner. They can help determine if this option is right for you.

Stress can significantly impact sleep quality, and women in perimenopause must manage stress to get a good night's sleep. Chronic stress can lead to elevated cortisol levels, disrupting sleep patterns and making falling or staying asleep difficult. Some helpful stress management techniques include practicing relaxation techniques like deep breathing or meditation, regular exercise, and seeking support from loved ones or a mental health professional. Most importantly, do something daily that you love. Think, "What lights me up" and do more of that! We cannot control stress, but we can manage it by adding more of what makes us happy. 

One of the most common sleep disturbances among women in perimenopause is waking up at 3 am and being unable to fall back asleep. This regular waking can be caused by a drop in blood sugar levels during the night, which triggers the release of cortisol. When cortisol levels are elevated, it can make it difficult to fall back asleep. One way to combat this is by having a small snack before bed that includes a combination of carbohydrates and protein or a couple of tbsp of nut butter. This small snack will help stabilize blood sugar levels throughout the night and prevent the release of cortisol.

Hamuq mattresses are made from natural materials free from harmful chemicals and toxins, providing a healthier sleeping environment.

When optimizing sleep quality, the type of mattress you sleep on can play a significant role. Especially true for women in perimenopause, who may be more susceptible to the hormone-disrupting chemicals found in many conventional mattresses.

On the other hand, organic mattresses, such as Hamuq, are made from natural materials free from harmful chemicals and toxins, providing a healthier sleeping environment. Here are some of the reasons why using an organic mattress from Hamuq is so essential for women in perimenopause:

• Hormone-disrupting chemicals: Conventional mattresses are often treated with flame retardants and other chemicals that disrupt hormone balance. Many of these chemicals mimic estrogen, leading to various health issues, including hormone imbalance, breast cancer, infertility, etc. 

• Polyurethane foam: Most conventional mattresses are made with polyurethane foam, which can release toxic chemicals and VOCs (volatile organic compounds) into the air, contributing to poor indoor air quality and potentially causing respiratory problems.

• Flame retardants: Many conventional mattresses are treated with flame retardants, which have been linked to various health issues, including cancer and neurological problems.

• Formaldehyde: Formaldehyde is a common ingredient in many conventional mattresses and is known to cause respiratory problems, skin irritation, and other health issues.

• Off-gassing: Conventional mattresses may emit harmful VOCs and other chemicals for months or even years after they are purchased, known as off-gassing, leading to poor indoor air quality, which can impact overall health and well-being.

Hamuq organic mattresses are made in Canada with natural materials free from these harmful chemicals and toxins. Hamuq uses materials such as organic cotton, natural latex, and wool, which are naturally flame-retardant and hypoallergenic. These materials are also biodegradable and sustainable, making them an eco-friendly choice.

Women in perimenopause who are looking to optimize their sleep quality and overall health, switching to an organic mattress is a wise choice. Women choosing an organic mattress from Hamuq create a healthier sleeping environment that supports their overall well-being by avoiding hormone-disrupting chemicals, polyurethane foam, flame retardants, formaldehyde, and off-gassing.

Since switching to an organic mattress from Hamuq, my sleep quality has improved significantly. Not only is it the most comfortable bed I've owned, but my guests have also raved about their best sleep on the Hamuq mattress we purchased for our guest bedroom. I highly recommend Hamuq to anyone looking for a quality organic mattress replacement. As a Canadian-made product, it's an excellent choice for those seeking a healthier sleep environment.

Improving sleep quality is essential for overall health and well-being, particularly for perimenopausal women. By establishing a nighttime routine, using an organic mattress, taking supplements for better sleep, managing stress, and regulating blood sugar levels, women can improve their sleep quality and feel more rested and rejuvenated. 

If you're a woman in perimenopause struggling with symptoms affecting your quality of life, don't hesitate to contact me as a holistic practitioner. I specialize in supporting women through this transformative stage and helping them overcome symptoms such as sleep disturbances, weight gain, mood changes, brain fog, inflammation, and more. Together, we'll work on personalized solutions like diet audits and stress management techniques to help you live your best life during perimenopause.

If this sounds like you, please get in touch with me. I would love to help!