Building Healthy Sleep Habits During Perimenopause
Especially during the menopausal transition (perimenopause) and menopause, sleep is commonly affected. The inability to fall asleep or stay asleep is called insomnia. Due to the hormonal changes ongoing, insomnia is a common symptom during this phase. Following healthy sleep habits can help mitigate some of the effects on daily living. These include:
- Follow a regular sleep schedule.
- Avoid napping.
- Have a soothing bedtime routine.
- Don’t use screens at least 30 min to 1 hour prior to bedtime.
- Keep the temperature in your room comfortable.
- Exercise regularly, but not prior to or close to bedtime.
- Avoid caffeine, especially late in the day.
- Avoid alcohol. Alcohol can make it harder to stay asleep or cause earlier than normal wake ups.
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-Written by Paavana Varanasi
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