Mina AISleep · 4 min read
The Science of Sleep & Hormones
Sleep disturbances are one of the most common complaints during perimenopause, affecting up to 50% of women.
The Culprits
- Progesterone Decline: Progesterone has a sleep-inducing, anti-anxiety effect. Its decline can make it harder to fall asleep and stay asleep.
- Night Sweats: Surges of adrenaline associated with hot flushes can wake you up abruptly, sometimes drenched in sweat.
- Melatonin: Production of this sleep hormone naturally decreases with age.
Sleep Hygiene Upgrade
- Cool Environment: Keep your bedroom around 65°F (18°C). Use breathable bedding like cotton or bamboo.
- Darkness: Blackout curtains or a high-quality eye mask are essential. Melatonin needs darkness to work.
- Wind Down Routine: Establish a ritual 30 minutes before bed. Read, stretch gently, or listen to calming music. Avoid screens (blue light suppresses melatonin).
- Magnesium Glycinate: Many women find this supplement helpful for relaxation before bed (consult your doctor first).
Rest is not a luxury; it's a pillar of your health. Prioritize it.
