Sleep & Hormones
Does anyone else dread the time change in the spring? Losing that precious hour of sleep can be tough at any age, but when you add in hormone fluctuations from perimenopause or menopause, it’s a whole different level of exhaustion.
Sleep disturbances often start during perimenopause—the transitional phase before menopause when hormones and menstrual cycles become unpredictable. And unfortunately, for many women, those sleep struggles don’t just go away after menopause. Throw daylight savings into the mix, and suddenly your sleep cycle is all over the place.
So, what’s a girl to do when she needs a solid eight hours?
The good news: There are plenty of ways to improve sleep naturally while also building healthy daily and nightly habits.
How to Get Better Sleep During Menopause (and Beyond)
1. Prioritize Regular Exercise
Studies show that consistent physical activity can significantly improve sleep issues like insomnia. Both resistance training (think weights, bodyweight exercises, or resistance bands) and cardio (walking, running, swimming, or cycling) help regulate your sleep cycle. For the best results, incorporate a mix of both into your weekly routine.
2. Eat for Better Sleep
Your diet plays a major role in sleep quality, as well as other menopause-related symptoms like hot flashes and anxiety. Focus on:
✅ Whole plant foods (leafy greens, beans, legumes)
✅ Healthy fats (oily fish, nuts, seeds)
✅ Whole grains (quinoa, brown rice, whole wheat bread & pasta)
🚫 Limiting added sugars and refined grains (white bread, pasta, rice)
3. Upgrade Your Sleep Routine
Good sleep hygiene can make all the difference. Try these simple tweaks:
Stick to a schedule: Go to bed and wake up at the same time daily.
Cut back on caffeine & alcohol: Avoid caffeine after lunch and limit alcohol, which can disrupt sleep.
Create the right environment: Keep your bedroom cool, dark, and quiet.
Ditch the screens: Power down your phone and other devices at least an hour before bed.
Stay cool: If hot flashes wake you up, keep a fan and cold water nearby.
4. Incorporate Mindfulness Practices
Meditation, deep breathing exercises, and yoga can reduce anxiety and help you unwind before bed. Even just a few minutes of mindfulness each evening can make a big difference.
The Sleepy Girl Mocktail: Hype or Help?
You may have seen the "sleepy girl mocktail" trending on social media. Fans claim it helps them fall asleep faster and stay asleep longer—so, does it actually work?
Based on my experience: YES!
The two key ingredients, tart cherry juice and magnesium, both have sleep-supporting properties.
Tart cherry juice naturally contains melatonin and tryptophan, which help regulate sleep.
Magnesium (especially magnesium glycinate) supports relaxation and reduces nighttime restlessness.
If you enjoy a nighttime drink, try Trader Joe’s Tart Cherry Juice (not from concentrate, no added sugar) mixed with a lime-flavored sparkling water. Sip while winding down for the evening, and see if it works for you!
Not a fan of tart cherry juice? Try a supplement instead! Two great options:
✨ SLEEP from Performance Lab
✨ YOU’RE A KNOCKOUT from Ora
Make Sleep Work for You
At the end of the day, Sleep is personal, and finding what works for you takes time. Keep experimenting, be kind to yourself, and know that better sleep is possible! I’d love to hear what’s helped you—let’s support each other!
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