How to Sleep Through the Night in Perimenopause (Without Medication)

Papayya Team

September 10, 2025

Sleep was something you could rely on. But somewhere in your 40s, it may have begun to elude you. Suddenly, you're lying awake at 3 a.m., sweating profusely or fighting an active mind. Sound familiar?

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You’re not alone. According to the National Sleep Foundation, upwards of 61% of women in perimenopause experience sleep issues. And it's not just why you feel tired — chronic sleep deprivation can affect everything from your mood and memory to your metabolism and hormones.

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What is Perimenopause (and Why Is It Messing with Your Sleep)?

Perimenopause is the transition period leading up to menopause, typically starting in your 40s (occasionally even late 30s). Throughout this period, your ovaries reduce their production of estrogen and progesterone — hormones that control sleep, mood, temperature, and even your body's circadian rhythm.

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These hormonal changes can lead to:

Night sweats and hot flashes.
Anxiety and mood swings
Waking up multiple times per night
restless legs or nighttime urination

The good news? These aren't forever — and they're treatable.

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Here’s how you do that:

1. Balance Blood Sugar Before Bed

Hormonal fluctuations in perimenopause also increase insulin resistance, making you far more vulnerable to spikes and drops in your blood sugar, especially at night. A drop in blood sugar can trigger cortisol (your stress hormone) in the night, also waking you in the night.

Fix it: Eating a small bedtime snack of healthy fat, protein, and fiber.

Consider:

A boiled egg and some almonds
Greek yogurt with chia seeds
A slice of avocado toast on whole grain bread

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2. Make a Cool, Dark, Quiet Sleep Space

Perimenopausal women are more sensitive to outside stimuli such as noise and light. And those hot flashes? They're exacerbated by a hot bedroom.

Fix it:

Make sure your room is between 60–67°F (15–19°C)
Use blackout curtains or an eye mask
Think about a white noise machine
Sleep with light, moisture-wicking bedding

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3. Don't Skip Movement, But Time it Right

Exercise decreases stress and balances hormones — but exercising late can get cortisol going and make it more difficult to fall asleep.

Fix it:

Strive for morning or early afternoon activity
Incorporate resistance exercises 2–3 times a week (excellent for bone health and mood)
Add relaxing evening strolls or yoga to chill out

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4. Establish a Regular Bedtime Routine

The circadian rhythm — your internal sleep-wake cycle — gets disrupted during perimenopause. A regular routine can reset it.

Try this wind-down routine:

8:30 PM: Shut off bright screens and overhead lights
9:00 PM: Warm bath or shower
9:30 PM: Light stretching or breathing
10:00 PM: Bedtime

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5. Restrict Alcohol and Caffeine

Caffeine lingers in your system for 10 hours, and alcohol, which is relaxing initially, interferes with REM sleep and triggers 2 a.m. wake-ups.

Do this instead:

Substitute evening wine with tart cherry juice (naturally increases melatonin)
Swap coffee after noon with decaf or herbal tea (use chamomile, lemon balm, or rooibos)

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Papayya provides a science-based supplement stack for enhanced sleep through hormonal transition. These are actual solutions, not snoozy hacks.

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6. Say No to "Pushing Through"

Perimenopause isn't "a phase to push through." It's a physiological change that demands respect. Poor sleep isn't something to push through — it's something to mend.

That begins with improved habits, the proper equipment, and kindness to yourself.

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7. Monitor Your Symptoms

A symptom journal may assist you in determining your personal sleep triggers. For instance:

When did you last eat?
Were you stressed out before bed?
Was your bedroom too hot?
Did you drink something?

Patterns show you what's actually happening — and get you in your rhythm.

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8. Support Gut Health

Your gut and sleep are linked via the microbiome-hormone loop. Poor digestion → hormone imbalance → poor sleep.

Boost your gut:

Add fermented foods such as kimchi, kefir, and yogurt
Increase fiber (target 25g/day)
Cut processed sugar and alcohol

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9. Wear Weighted Blankets or Cooling Pillows

They might be gimmicky, but they're not. Weighted blankets can decrease nighttime anxiety by triggering deep pressure therapy. And cooling pillows are a night sweat game-changer.

Search for:

12-15lb weighted blankets for calming purposes
Gel-infused or bamboo cooling pillows

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10. Attack Anxiety Head-On

Anxiety is one of the biggest sleep interrupters in perimenopause. It's not "all in your head" — it's physiological. But don't despair.

Natural assistance includes:

Adaptogenic botanicals (such as Rhodiola, holy basil)
Physical movement on a regular basis
Deep connection (even brief daily check-ins with pals)

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11. Think about Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is the gold standard for ongoing sleep problems. It rewires thinking and creates healthier sleep habits — all without medication.

You can search for certified therapists online or utilize CBT-I apps such as:

Sleepio
Somryst
CBT-i Coach (free app)

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12. Don't Stress About Being Perfect

It's easy to get caught up in perfect sleep, but that can work against you. Worrying about sleep keeps your body awake.

Instead:

Celebrate small victories (such as one fewer wake-up)
Take it easy on your body
Understand healing is a slow process

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13. Bonus: Discuss HRT or Non-Hormonal Options with Your Doctor

For other women, lifestyle adjustments aren't sufficient — and that's fine. Hormone Replacement Therapy (HRT) or non-hormonal medication may be the way to go.

Always consult with a practitioner who is familiar with perimenopause. Perhaps a functional medicine physician or OB-GYN who has experience with midlife care.

Wellness isn’t a one-size-fits-all deal. Get a personalized plan that meets you where you are—try Papayya free for 7–14 days.

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Key Points to Remember

1. Begin Your Day With Natural Light

One of the easiest but most neglected solutions for enhancing sleep quality is to reset your internal body clock—your circadian rhythm. Spending 10-15 minutes outside in natural sun about one hour after waking up can be magical. It tells your brain it's daytime, making your sleep-wake cycle regulate better at night.

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2. Give CBT-I a shot If you are tired of tossing and turning

If late nights without sleep are now terrifyingly usual for you, you may need something more structured such as Cognitive Behavioral Therapy for Insomnia (CBT-I). It's less scary than it sounds—CBT-I merely teaches you to recognize and modify thoughts and behaviors that interfere with your sleep.

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In contrast to sleep aids that cover up the problem, CBT-I addresses the core issue. You are taught useful strategies to decrease anxiety in bed, stop racing with the need to "try harder" to fall asleep, and exchange counterproductive habits (such as doom-scrolling in bed). Many apps and websites now provide CBT-I courses, so it has never been simpler to attain access—even if you're not prepared for face-to-face therapy.

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3. Track Your Sleep Like You’d Track Your Period

You might already track your cycle or moods, why not sleep? By simply keeping a sleep log (even if just a note on your phone) over a couple of weeks may reveal some surprisingly useful correlations. For example, your most challenging nights may be preceded by a day of stress, a late dinner, or correlating to a period in your cycle.

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I recommend you keep track of when you went to bed, when you woke up, what you ate, how you were feeling emotionally, as well as any hot flashes and/or night sweats. By the end of the week or two, you should be able to begin identifying some triggers. Awareness won't fix it, but it gives you control to make specific changes.

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4. Nourish Your Gut to Nourish Your Sleep

It may be weird, but your sleep and your gut are more related than you realize. A healthy gut microbiome affects the production of serotonin—a hormone that not only impacts your mood, but also your sleep-wake cycle. Try incorporating more gut-friendly foods into your diet—like plain yogurt, kefir, bananas, oats, and fermented veggies.

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Comparison Chart: What Affects Perimenopausal Sleep

Final Word

Your sleep is important. Particularly now.

It's not egotistical to need to feel well-rested. It's crucial. And with the correct knowledge, guidance, and daily adjustments, your best sleep can still be in your future.

✨ To reset your sleep naturally? Begin your complimentary 7–14 day trial at Papayya.com