Let’s talk about sleep—that sacred part of our day that can either leave us feeling refreshed and energized or completely drained and frustrated. For women over 35, especially during perimenopause, hormonal fluctuations start to mess with that rest more than ever.
Hormones like progesterone and estrogen play a critical role in both the quality and quantity of our sleep. As they begin to decline, it can feel like our sleep quality just nosedives—and that has a domino effect on everything from mood to metabolism.
The Hormonal Breakdown
Progesterone has a naturally calming, sedative effect. It helps with relaxation and stress control—two things that are key for falling and staying asleep. When women take hormone replacement therapy (HRT), progesterone is often prescribed at night because of its drowsy effect.
Estrogen is just as essential for good rest. It helps with:
- Increasing REM sleep, the deep, restorative phase of our sleep cycle
- Supporting serotonin metabolism, which helps us stay calm
- Reducing sleep latency (the time it takes to fall asleep)
- Minimizing the number of nighttime wake-ups
Estrogen also regulates cortisol, the stress hormone that, when elevated, contributes to belly fat—especially when paired with poor sleep. On top of that, it controls body temperature, so as estrogen declines, hot flashes and night sweats can ramp up and disrupt your sleep even more.
And here’s the kicker: the smallest things, like ambient light or soft noises that you used to sleep through, can now cause cortisol spikes that jolt you awake in the middle of the night. It’s a hormonal rollercoaster.
Tips to Improve Sleep Naturally
If you’re not ready for HRT or it’s not an option, there are several natural approaches that can help:
1. Adaptogenic Herbs
Try ashwagandha or rhodiola (sometimes called cassandra). These are adaptogens—plants that help bring your body back to balance. They’re known for calming the nervous system and reducing stress, which can help prevent those middle-of-the-night cortisol spikes.
2. Tart Cherry Juice
Drink about 4 oz of cold, unsweetened tart cherry juice 30 minutes before bed.
Why?
- It helps lower your core body temperature
- Naturally increases melatonin (your sleep hormone)
3. Cool Showers Before Bed
Take a warm shower and gradually turn the water cooler until you get a slight shiver. This helps lower your body temperature and signal your body that it’s time to rest. Follow up with cooling sleepwear and sheets—think bamboo or moisture-wicking fabrics.
4. Shut Down Electronics Early
Turn off all devices at least 30 minutes before bed. This helps quiet the mind and reduce blue light exposure, which interferes with melatonin production.
5. Avoid Eating Late at Night
Try not to eat 2–3 hours before bedtime. Digesting food close to bedtime keeps your body in a sympathetic (fight-or-flight) state instead of a parasympathetic (rest-and-digest) one. That stress response makes it harder to fall—and stay—asleep.
6. Reevaluate Alcohol Habits
Alcohol may feel like it helps you fall asleep, but it wrecks sleep quality. It:
- Prevents deep REM sleep
- Causes early-morning wakeups due to mild withdrawal
- Raises core body temperature and worsens night sweats
If you do choose to drink, stop 1–2 hours before bed and switch to something like tart cherry juice to prep your body for deeper sleep.
Getting quality sleep isn’t just about feeling rested—it’s a vital part of managing your hormones, your weight, your mood, and your health overall. If your sleep has taken a hit lately, you’re not alone, and there are real, effective steps you can take to start sleeping better again.
