A calming evening routine designed specifically for women in perimenopause and menopause to get deep, restorative sleep.
Declining progesterone (your natural sleep hormone) combined with night sweats and cortisol spikes make restful sleep feel impossible during perimenopause and menopause. This guide gives you a proven wind-down routine to signal your body that it's safe to rest.
Finish eating 3 hours before bed. Cut off caffeine by 2pm. Try chamomile or valerian root tea instead.
Blue light suppresses melatonin. Turn on warm lamps, use blue-light glasses, or switch your phone to night mode.
Take magnesium glycinate (consult your doctor for dosage) and sip passionflower or lemon balm tea. Both support relaxation and hormone balance.
A warm (not hot) bath drops your core temperature as you get out, triggering your body's natural sleep signal. Add lavender essential oil for extra calm.
5โ10 minutes of gentle yoga stretches or write 3 things you're grateful for. This moves your nervous system from stress mode to rest mode.
Keep your room at 65โ68ยฐF. Use a fan or cooling mattress pad. Try moisture-wicking sheets to reduce night sweat disruptions.
Try the 4-7-8 breathing technique: inhale 4 counts, hold 7, exhale 8. Repeat 4 times to activate your parasympathetic nervous system.
This guide is for informational purposes only. Always consult your physician before making changes to your routine.
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