Why Perimenopause & Menopause Can Make Sleep Difficult
- Lindsey Wood
- Jun 13
- 2 min read
If you’ve found yourself lying awake at 3am, exhausted but unable to sleep, you’re not alone.
One of the most common concerns I hear from women navigating perimenopause is disrupted sleep. Falling asleep can feel difficult, staying asleep can feel impossible, and waking in the early hours only adds to the frustration.
The good news is that there is nothing wrong with you.
Sleep changes during perimenopause are incredibly common and often have a physiological explanation.
Why Does Perimenopause Affect Sleep?
During perimenopause, levels of oestrogen and progesterone begin to fluctuate.
These hormones influence far more than our menstrual cycle. They also play a role in:
• Mood regulation
• Body temperature
• Stress resilience
• Sleep quality
As hormone levels fluctuate, many women notice:
• Difficulty falling asleep
• Waking during the night
• Early morning waking
• Night sweats or hot flushes
• Increased anxiety
• A racing mind at bedtime
Even if you feel physically tired, your nervous system may struggle to settle into rest.
The Busy Mind Problem
For many women, sleep difficulties are not simply about being tired.
Life often feels full.
Work.
Family responsibilities.
Caring for others.
Managing a household.
When we finally stop moving at the end of the day, the mind often continues working.
Planning.
Remembering.
Worrying.
Problem-solving.
It’s no wonder sleep can feel elusive.
Three Gentle Ways to Support Sleep
1. Lengthen Your Exhale
When we are stressed, our breath often becomes short and shallow.
Try this simple practice before bed:
Breathe in for a count of four.
Breathe out for a count of six.
Repeat for one to three minutes.
There is no need to force the breath.
Simply allow the exhale to become a little longer than the inhale.
2. Create a Transition
Many of us move directly from activity to bed.
The nervous system often benefits from a transition.
You might try:
• Gentle stretching
• Reading a book
• A warm bath
• A short meditation
• Listening to calming music
Think of it as signalling to your body that the day is coming to an end.
3. Bring Awareness Into the Body
When thoughts become busy, attention can be gently redirected towards physical sensation.
Notice:
• The weight of your body against the mattress
• The rise and fall of your breath
• The feeling of the duvet against your skin
• Areas of comfort and support
This isn’t about forcing thoughts away.
It’s about offering the mind something else to rest upon.
Be Gentle With Yourself
Sleep difficulties can be frustrating.
The more we fight against wakefulness, the more alert we often become.
Instead of trying to force sleep, it can help to focus on creating the conditions for rest.
Rest often comes before sleep.
And sometimes that small shift in perspective can make all the difference.
Looking for Extra Support?
The Sleep Well Bundle was created to support those navigating stress, perimenopause, menopause and disrupted sleep.
Inside you’ll find:
🌙 A 20-minute Yoga Nidra
🌙 A 5-minute calming meditation
🌙 A 5-minute breath practice
🌙 A downloadable sleep guide
Designed to help move from doing to resting.
You can explore the Sleep Well Bundle through the Wild Wood Movement website.
