10/08/2026
SLEEP! Or there lack of.... Probably one of the biggest complaints I am hearing right now from so many friends and clients... What can we do?!
Sleep can change dramatically through perimenopause and menopause — and it isn't simply because you're "getting older."
Hormonal changes affect body temperature, stress, mood and your natural sleep rhythm. There are things you can do to protect it.
**Get some morning light
Get outside soon after waking and expose your eyes to natural daylight. This helps regulate your body clock and supports your natural sleep-wake rhythm.
**Strength train
Regular resistance training supports muscle, bone, metabolic health and overall wellbeing — and can contribute to better sleep.
You don't need to train harder. You need to train consistently.
**Move often
Walking and regular aerobic activity can help sleep quality. Aim to move throughout the day rather than relying on one workout to do everything.
**Watch your caffeine!
Unfortunately caffeine can affect some women more strongly through peri-menopause.
If sleep is becoming difficult, experiment with making the lunch time coffee the cut-off.
**Don't rely on alcohol - it tricks you
That evening glass might make you sleepy, but alcohol can reduce sleep quality and contribute to waking during the night.
**Eat enough, Eat well
This is particularly important for active women.
Prioritise protein. Eat carbohydrates. Include good fats
**Manage night sweats
Keep your bedroom cool and breathable.
And if hot flushes or night sweats are regularly waking you, talk to your GP, naturopath or hormone specialist about treatment options, there are many. You don't simply have to put up with them.
Keep your sleep routine boringly consistent.
* the same wake-up time
* the same bedtime
* morning light exposure
* exercise routine
Your body loves rhythm.
Lying awake is frustrating. Sometimes getting up, keeping the lights low and doing something quiet until you're sleepy again can work.
Persistent poor sleep deserves attention... seek further help
* extreme daytime fatigue
* restless legs
* frequent night sweats
* significant anxiety or low mood
* regularly waking feeling completely unrefreshed.
Menopause isn't something we simply need to "get through."
Sleep, strength, nutrition, movement, stress management and appropriate support all work together.
What can you try to better your sleep?
