August 1, 2023

Best Sleeping Remedies for Perimenopause

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Written by Kendal Choe

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Photo by Oziel Gómez

Sleep and Perimenopause

From hot flashes and mood swings to irregular periods, the symptoms of perimenopause can be challenging to navigate. One particularly frustrating issue that many women face during perimenopause is disrupted sleep. The hormonal fluctuations that occur during perimenopause can wreak havoc on sleep patterns by causing night sweats and changes in mood. 

Not getting enough sleep can increase forgetfulness and make women feel fatigued and irritable. Fortunately, there are easy lifestyle and behavioral changes that you can make today to get deeper, more restful sleep.

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Getting a Good Night’s Sleep

The following tips can help you sleep better during perimenopause and beyond:

  • Maintain a Regular Sleep Schedule:
    • Establish a consistent sleep routine by going to bed and waking up at the same time every day, even on weekends.
    • Avoid napping in the evening or close to bedtime.
    • This helps regulate your body’s internal clock and promotes better sleep.
  • Create a Sleep-Friendly Environment:
    • Keep your bedroom cool, dark, and quiet.
    • Invest in comfortable bedding and a supportive mattress to enhance comfort.
    • Use blackout curtains or an eye mask to block out any external light sources.
    • Avoid using your computer or mobile device in the bedroom. Studies suggest that placing your cell phone in another room can improve sleep quality.
  • Maintain a Comfortable Temperature:
    • Keep your bedroom temperature cool to create a comfortable sleeping environment.
    • Wear loose-fitting clothing to bed. Clothing made with natural fibers like cotton is ideal.
  • Consider Over-The-Counter Supplements:
    • Melatonin improves sleep by helping the body regulate its biological clock and sleep-wake cycles. 
    • Herbal supplements like chamomile or lavender may promote relaxation and improve sleep quality. 
    • Consult with your healthcare provider before trying any new supplements.
  • Consult with a Healthcare Professional:
    • If your sleep problems persist or significantly impact your daily life, seek guidance from a healthcare professional.
    • They can provide medical advice, evaluate underlying causes, and suggest appropriate treatment options, such as Hormone Replacement Therapy or prescription sleep-aid medications.

It’s Fetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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