The Science Behind Great Sleep: A Women's Perimenopause Guide to Sleep

Discover how the 'Perimenopause Guide to Sleep' can transform your nights. Learn science-backed strategies for great sleep during perimenopause.

At The Women’s Clinic at Grace Aesthetics and Wellness, we understand that perimenopause and menopause are not just about hot flashes or missed periods - its full-body symptoms that can disrupt sleep, energy, mood, and confidence. If you’re waking up drenched, struggling to fall asleep, or feeling exhausted despite a full night’s rest, you’re not alone. Up to 60% of women experience sleep disturbances during this phase, often due to shifting hormones like estrogen and progesterone that regulate both sleep and temperature. 

But great sleep is possible - and we’re here to help. We support women in navigating the full spectrum of menopause-related symptoms with compassion, science and personalized care. Whether it’s night sweats, anxiety, or waking in the middle of the night affecting your rest, we take a holistic approach to help you reclaim restful nights and vibrant days. 

Our Six Science-Backed Sleep Support Strategies:

Prioritize Sleep Hygiene

The American Academy of Sleep Medicine (AASM) emphasizes consistent sleep routines as foundational for healthy sleep. Go to bed and wake up at the same time every day—even on weekends. Avoid screens (phones, TVs, tablets) at least 30–60 minutes before bed, as blue light suppresses melatonin, the hormone that regulates sleep [1] and be sure to take the TV out of the bedroom. Blue light blocking glasses are a great accessory to use starting a few hours before bedtime.

Tackle Hot Flashes and Night Sweats

The North American Menopause Society (NAMS) notes that hot flashes and night sweats affect up to 80% of menopausal women and are major contributors to sleep disruption [2]. Consider keeping your bedroom cool (60–67°F), using moisture-wicking pajamas, and layering bedding for easy adjustment. Cognitive behavioral therapy (CBT) and FDA-approved hormone therapy medications have been shown to reduce hot flashes or night sweats and improve sleep quality [3]. 

Limit Alcohol and Caffeine

Avoid caffeine after noon, as it can remain in your system for up to 10 hours, making falling asleep more difficult. While a glass of wine might seem relaxing, it can worsen night sweats and fragment sleep[4]. The American Academy of Sleep Medicine (AASM) recommends avoiding alcohol close to bedtime for optimal sleep.

Move Mindfully

Regular physical activity improves sleep and may help reduce some menopausal symptoms. The AASM recommends at least 150 minutes of moderate-intensity activity per week, but avoid vigorous workouts within 2–3 hours of bedtime [1].

Hormonal and Non-Hormonal Options

For women who cannot or prefer not to use hormone therapy, NAMS supports non-hormonal options such as low-dose paroxetine (FDA-approved for hot flashes), gabapentin, and certain antidepressants. Additionally, cognitive behavioral therapy for insomnia (CBT-I) is strongly recommended as a first-line treatment for chronic sleep issues [5].

Create a Relaxing Bedtime Routine

Engage in calming activities such as reading, gentle stretching, meditation, or deep breathing before bedtime. Mindfulness practices have been shown to reduce sleep disturbances in menopausal women [6].

Sleep is not a luxury—it’s a vital part of your health. Ready to make good sleep a part of your daily life?

By addressing sleep disruptions rather than suffering through them, you can improve your energy, mood, and overall well-being during this powerful life transition. At The Women’s Clinic at Grace, we don’t just treat symptoms - we honor the whole woman. Our mission is to help you move through this transition with confidence, clarity, and restful sleep. 

Click HERE to learn more and book your appointment today!

References:

[1] American Academy of Sleep Medicine. (2023). Healthy Sleep Habits. https://aasm.org/resources/factsheets/sleep_habits.pdf

[2] The North American Menopause Society (NAMS). (2023). Management of Menopause-Related Symptoms. https://www.menopause.org/for-healthcare-providers/clinical-practice-recommendations

[3] Manson, J. E., et al. (2013). Menopausal hormone therapy and health outcomes during the intervention and extended poststopping phases of the Women’s Health Initiative randomized trials. JAMA, 310(13), 1353–1368. https://doi.org/10.1001/jama.2013.278256

[4] National Sleep Foundation. (2023). Alcohol and Sleep. https://www.sleepfoundation.org/sleep-hygiene/alcohol-and-sleep

[5] NAMS. (2022). Nonhormonal management of menopause-associated vasomotor symptoms: 2022 position statement. Menopause, 29(6), 625–644. https://doi.org/10.1097/GME.0000000000002004

[6] Freeman, E. W., et al. (2017). Mindfulness-based stress reduction in menopause. Menopause, 24(4), 383–389. https://doi.org/10.1097/GME.0000000000000785