Rest and Resilience During Perimenopause

Feb 24

Perimenopause can really disrupt our sleep, routines, and normal stress levels. Suddenly, the sleep patterns you've relied on for decades might become erratic, and stress that you once managed with ease can feel overwhelming. If you're nodding in agreement, you're not alone—and more importantly, there are practical steps you can take to reclaim your rest and find your calm.

There have been many nights I have found myself staring at the ceiling at 3 AM, frustrated and exhausted but unable to fall back asleep. What had once been refreshing eight-hour stretches of rest had somehow transformed into fragmented, restless nights that left me foggy and irritable the next day.

After weeks of this pattern, I realized something had to change. Through research, conversations with my healthcare provider, and plenty of trial and error, I have discovered things that have helped during this transition. The biggest lesson? When I manage my stress effectively, my sleep naturally improves. It's a relationship I never fully appreciated before perimenopause.

During this transitional phase, hormonal fluctuations can significantly impact both sleep quality and stress levels. Poor sleep amplifies stress and heightened stress makes good sleep even more elusive—creating a cycle that can be challenging to break. The great news is that small, intentional changes to your daily routine can make a remarkable difference.

Building a Sleep-Friendly Evening Routine

Creating a consistent bedtime ritual signals to your body that it's time to wind down. Consider these simple yet effective strategies:

Manage Light Exposure

Turn off screens (phones, tablets, computers) at least one hour before bed to reduce blue light exposure
Gradually dim the lights in your home as bedtime approaches

Clear Your Mind Before Sleep

Take five minutes for a "brain dump" journal session to offload thoughts and worries
This simple habit can prevent the 3am thought spiral that interrupts deep sleep

What's Working for Me: Evening Journaling I've found that keeping a journal by my bedside and spending just 10 minutes writing down my thoughts, worries, and even my to-do list for tomorrow helps tremendously. Something about transferring those swirling thoughts onto paper gives my mind permission to rest.

Embrace Consistency

Set a regular sleep schedule—aim to go to bed and wake up within the same 30-minute window each day, even on weekends
Set a recurring timer to shut down social media apps in the evening

Digital Boundaries That Changed My Sleep Limiting my phone time has been game-changing for my sleep quality. Breaking the habit of scrolling before bed was challenging at first, but the improvement in my sleep has made it worth the adjustment.

Prepare for Night Sweats

Keep clean pajamas and sheets nearby for quick changes if hot flushes disturb your sleep
Consider investing in cooling, moisture-wicking bedding or a temperature-controlled sleep pad
Manage the room temperature for fluctuations

Morning Habits That Support Better Sleep & Stress Management

What you do in the morning can significantly impact your sleep quality that night:

Prioritize Morning Sunlight

Spend 5-10 minutes outdoors in natural light shortly after waking
This exposure helps regulate your circadian rhythm and can improve sleep quality

Focus on Gratitude

Start your day by journaling all the things you’re grateful for
Name three things you're grateful in your mind and set your intentions for the day ahead

Get Tidy

Take a few moments to make your bed to start the day feeling organized
If you work from home, take a couple of minutes to declutter your workspace to help clear your mind

Mindfulness Practices for Perimenopause Stress Relief

Learning to calm your nervous system is a valuable skill during perimenopause:

Finding Calm Through Yoga I discovered that a gentle evening yoga session works wonders for my sleep. The combination of movement and mindful breathing helps release the physical tension I carry from the day and quiets my mind before bed. Even a quick 15-minute practice makes a noticeable difference in how quickly I fall asleep.

Simple Breathing Techniques

Practice 5 deep, sighing breaths whenever you notice tension building
Try progressive muscle relaxation before bed, tensing and releasing each muscle group

Make Time for Meditation

Even 5-10 minutes of guided meditation can reduce stress hormones and improve mood
Consistency matters more than duration—small daily sessions yield better results than occasional longer ones

My Meditation Practice I was skeptical about meditation at first, but starting with just 5 minutes each evening has made a remarkable difference in my stress levels. I use a simple guided meditation app like Insight Timer, and those few minutes of focused breathing have become an essential part of my evening routine.

Supplements and Hormonal Support

Finding What Works for My Body Working with my healthcare provider, I discovered that progesterone supplementation has helped balance my hormones and improve my sleep quality. Additionally, I've found relief through carefully selected supplements like magnesium glycinate and l-theanine. Remember that what works for one person may not work for another, so always consult with a healthcare professional before starting any supplement regimen.

Integrating Stress Management Throughout Your Day

Rather than treating stress management as another item on your to-do list, weave these practices into your existing routine:

Movement as Medicine

Take short walks throughout the day to shake off stressful moments
Spend time in nature daily—even brief exposure has proven calming effects

Create Digital Boundaries

Schedule regular away time from your devices to ensure periods of calm and presence
Consider a digital sunset where notifications are silenced an hour before bed

Nurture Social Connections

Set aside 20 minutes for meaningful conversation with a friend or family member
Join perimenopause support groups to connect with others navigating similar challenges- please let me know if you’re interested, I would be happy to host one!

Rediscover Joy

Revisit a hobby you once loved or explore something entirely new
Take an online class that stimulates your mind in positive ways
Listen to your favorite music and dance

Lighten Your Load

If possible, delegate tasks or seek help where you can
Remember that saying "no" is a complete sentence and a valid form of self-care
Choose a self-care activity to show love for yourself: enjoy some tea, read a book, take a hot bath, or do a face mask to treat yourself.

Small Shifts, Powerful Results

The key to managing sleep and stress during perimenopause isn't about transforming your entire life overnight. Instead, focus on introducing small, sustainable habits that compound over time. Each positive choice—whether it's stepping outside for morning sunlight, practicing those five deep breaths, or journaling before bed—builds your resilience.

For me, the combination of progesterone support, evening yoga, journaling, meditation, and limiting screen time has created a foundation for better sleep. When I maintain these practices, I notice that my stress levels decrease and my sleep quality improves. The connection between stress management and sleep has become crystal clear through my perimenopause journey.

Remember that your perimenopause journey is uniquely yours. Experiment with different approaches until you find what works best for your body and lifestyle. Some days will be easier than others, and that's perfectly normal. What matters most is showing yourself compassion throughout the process.

Have you found particular strategies helpful for managing sleep or stress during perimenopause? I’d love to hear your experiences in the comments below.

Looking for more support? Please reach out for a free discovery session and learn how we can navigate this transformative phase together.