Better sleep during perimenopause

Why exhaustion makes you hungry

Your body is wired to seek energy when you are tired. It is a biological survival mechanism.

When you miss out on sleep, your hunger hormones get confused. Ghrelin, the hormone that signals hunger, goes up. Leptin, the one that tells you you are full, drops down. That means you wake up craving a massive pastry rather than a regular breakfast.

Your GLP 1 medication helps manage your appetite, but running on empty fights against it. Being well rested gives the medication a solid foundation to work from. Think of sleep as a quiet partner to your medication. When both are working together, managing your meals feels far more intuitive.

Keeping the bedroom cool

Hot flushes are incredibly annoying. They strike at the worst possible moments and leave you kicking off the covers in a panic.

Cooling down your sleeping environment can make a real difference. A bedroom feels much more welcoming when it is crisp rather than stuffy. Waking up drenched in sweat is unpleasant enough without feeling trapped in a boiling room.

Try cracking a window an hour before bed. Keep a glass of ice water on the bedside table.

• Swap heavy duvets for layers of light cotton blankets
• Keep a fan aimed near your bed for instant relief
• Wear breathable pyjamas
• Keep a spare set of sleepwear nearby just in case you need to change in the dark

Slowing down before bed

Your brain needs a runway to land. You cannot go from answering emails to deep sleep in five minutes.

We expect our bodies to behave like laptops that just click shut. But your nervous system takes time to power down.

Creating a tiny buffer between the busyness of the day and getting into bed signals to your body that it is time to rest. This does not need to be a complicated routine. It is just about lowering the volume on your life for a little while.

• Dim the main lights and switch to lamps after dinner
• Put your phone to charge in another room entirely

Morning light sets up your night

It sounds strange to talk about the morning when we want to fix the night. But your internal clock relies on daylight to know what time it is.

Getting outside early helps regulate your daily rhythm. This tells your brain to be awake now and sleepy later. You do not need a massive hike. A ten minute walk around the block or having your morning coffee on the back step is enough.

Even on a grey, drizzly Tuesday, natural daylight is far more powerful than indoor lighting. And it gets you out of the house before the day completely takes over.

Giving yourself some grace

Some nights will just be rubbish. You will follow your routine and still find yourself staring at the ceiling at three in the morning.

That is frustrating. It is okay to be annoyed about it.

Try not to stress about the lack of sleep while it is happening. Rest is still rest. Lying quietly with your eyes closed has value even if you are not fully unconscious.

If persistent sleeplessness is making your days miserable, please bring it up with your clinician. There are specific medical treatments for perimenopause symptoms that can help you feel like yourself again.