Sleep Disturbances in Perimenopause Part 2: What You Can Do To Get a Better Sleep During Menopause
- Dr. Tamarah Chaddah, ND
- 5 days ago
- 3 min read
By: Dr. Tamarah Chaddah, ND, MSCP (f. NAMS) | Menopause Practitioner
Follow me on socials @drchaddahnd
What You Can Do To Get a Better Sleep During Menopause
One of the most common symptoms I hear about in my perimenopause practice is sleep disturbance.
And for many women, this feels incredibly frustrating because sleep touches everything: energy, mood, brain fog, motivation, food choices, cravings, patience, and the ability to show up fully in your life.
Often, women tell me they have no trouble falling asleep. The issue is that they wake up multiple times through the night, sometimes for no obvious reason, and then struggle to fall back asleep. Others describe waking around 3 or 4 a.m. with their mind suddenly “on,” even though they are exhausted.
If this sounds familiar, you are not alone.
Let's get into what you can do to help get to sleep faster and stay asleep longer!
Disclaimer:
This content is for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, naturopathic doctor, or other qualified healthcare provider with any questions you may have regarding a medical condition or health concern. Never disregard professional medical advice or delay seeking it because of something you have read here.
Why Sleep Hygiene May Not Be Enough
Healthy sleep habits remain important. A cool, dark bedroom, consistent bedtime, limiting screens, and reducing caffeine can all support better sleep.
However, many women are already doing these things and continue to wake repeatedly throughout the night.
Perimenopausal sleep disturbance is often different from general insomnia. When frequent nighttime waking is the main issue, conventional sleep hygiene strategies may not fully address the underlying cause.
If your sleep mask, sound machine, magnesium, and bedtime routine aren't solving the problem, it doesn't necessarily mean you're doing anything wrong. Your sleep may simply need to be assessed through the lens of perimenopause, hormones, stress physiology, and your overall health.
What Can Help?
The best approach depends on the person. Sleep disturbance in perimenopause should be assessed individually, especially when it is affecting your quality of life.
Evidence-informed options may include:
Cognitive Behavioural Therapy for Insomnia:
CBT-I is considered one of the most effective treatments for insomnia and can be very helpful during midlife.
Hormone therapy:
For some women, hormone therapy can improve sleep quality, particularly when sleep disruption is occurring alongside hot flashes or night sweats. The type, route, dose, timing, and individual risk factors all matter.
Lifestyle foundations:
Exercise, a Mediterranean-style diet, reducing alcohol, smoking cessation, and supporting metabolic health can all improve sleep and overall long-term health.
Assessment of contributing conditions:
Sleep apnea, thyroid changes, iron deficiency, blood sugar changes, hypertension, mood concerns, chronic pain, and other health factors may all contribute to poor sleep.
Stress and nervous system support:
Midlife often comes with a high load: career, family, caregiving, relationships, and emotional labour. Addressing stress and the way the body is responding to stress is an important part of improving sleep.
Non-hormonal treatment options:
In some cases, non-hormonal medications or other therapies may be appropriate and should be discussed with a qualified healthcare provider.
The key is not to treat sleep as an isolated symptom. Sleep is often a signal that something deeper needs attention.
Personalized Menopause And Perimenopause Support in Ontario
Want to work with someone who's been there?
Dr. Tamarah Chaddah, Naturopathic Doctor, currently sees patients inside Women 360 Care in Aurora, Ontario, Canada. She offers in-person menopause and perimenopause care in Aurora, Toronto and York Region, with virtual naturopathic appointments available across Ontario.
You can book a visit with Dr. Chaddah, ND using the button below.
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