Struggling With Sleep in Perimenopause or Postmenopause?

If you're finding yourself wide awake at 2am or tossing and turning through the night, you're not alone. Many women experience disrupted sleep during the menopause transition, but the good news is, there are simple changes that can help.

Support Your Natural Sleep-Wake Cycle

Your circadian rhythm is your body’s internal clock. When it's out of sync, falling (and staying) asleep becomes harder. Here’s how to reset it:

• Wake up at the same time every day, even on weekends. Try not to sleep in more than 30 minutes.

• Get morning light within the first hour of waking, natural sunlight helps reset your body clock and prepares you for better sleep that night.

• Stop eating 2–3 hours before bed, eating too close to bedtime can keep your body in ‘alert mode’ rather than ‘rest mode’.

Evening Habits That Help

• Turn off blue light (phones, tablets, laptops) at least 2 hours before bed — this light tricks your brain into thinking it’s daytime.

• Avoid alcohol and large meals late at night, these are the biggest predictors of poor sleep quality.

Poor sleep could be the reason you are struggling to lose weight

Poor sleep doesn’t just leave you tired, it also affects your metabolism. Just one bad night’s sleep can:

• Raise your blood sugar levels the next day

• Trigger cravings for sugary, high-energy foods

Getting your sleep back on track is one of the most important (and underrated) things you can do for your hormonal and metabolic health during menopause. Small, consistent changes make a big difference.

Need help putting it all together? I’m here to support you with a personalised nutrition and lifestyle plan that works for this stage of life.

Book a consultation today and let’s get you sleeping — and feeling — better.