How to "Earn" a Great Night’s Sleep During Perimenopause & Menopause

You know those nights when you slip into bed, and everything just feels right? The sheets are soft, your body is comfortably tired, and your mind is quiet. You’re perfectly set up for an amazing night’s sleep.

But then there are the nights when you just can’t settle in. You’re tossing and turning, your muscles feel tense from a day spent sitting, and your mind won’t stop racing. It can take what feels like forever to finally drift off.

The difference?

On those easy-sleep nights, you’ve likely had an active day that earned your body the rest it needs. This is even more important during perimenopause and menopause, when hormonal fluctuations can make sleep harder to come by. As your body goes through these changes, establishing routines that support restful, restorative sleep becomes vital.

So, how can you start earning better sleep? Here are a few steps to help you settle in at night:

1. Be Active During the Day

Regular exercise isn’t just about fitness; it’s a key to better sleep. Movement helps reduce excess energy, relieve stress, and allows your body to unwind naturally. Even a brisk walk or some gentle yoga can prepare you for sleep success later on. Plus, activity during the day combats some of the joint stiffness and muscle tension that can come with menopause.

2. Challenge Your Mind

Perimenopause and menopause can bring on brain fog and mental fatigue, making it harder to focus and sometimes even more challenging to settle in at night. To help ease this mental restlessness, keep your brain engaged with activities like puzzles, reading, or learning something new.

3. Release Tension

Physical tension is a major sleep disruptor. Stretching, yoga, or other gentle mobility work can relieve tight muscles, reduce stress, and prepare your body for a calm, restful night. Especially during menopause, as joint pain and stiffness can increase, adding a little mobility to your daily routine can make a huge difference.

4. Eat Well to Sleep Well

What you eat throughout the day can either support or sabotage your sleep. Choose nutrient-rich foods that keep your body hydrated and fuel your recovery overnight. Hormone fluctuations can also impact digestion, so a balanced diet can help your body wind down more comfortably.

5. Get Outside Every Day

Natural light plays a big role in regulating your body’s sleep-wake cycle, which is especially helpful during hormonal changes. Aim to get outside each day, even if it’s just for a few minutes. Fresh air and natural daylight help reset your body’s internal clock, making it easier to fall asleep when you need to.

If this feels like a lot or if you’re thinking, “But I’m already exhausted!” – don’t worry; you don’t have to tackle everything at once. Building these habits gradually can make a big difference in your sleep quality, energy, and overall well-being during perimenopause and menopause.

Ready to start?

If you want extra support in creating a plan tailored to your lifestyle, consider joining the SimplyFit Club! You’ll get guidance, tips, and a community to help you find your rhythm and make wellness a sustainable part of your routine.

Let’s work together to help you earn the restful, rejuvenating sleep you deserve! Learn more here>