How Your Sleep Habits Impact Your Health During Perimenopause and Menopause

I have Good News & Bad News:

Let’s start with the bad news:

If you’ve ever been guilty of binge-watching late-night shows or scrolling through social media into the early hours, it’s time to take note. Even one rough night of sleep can impact your body in surprising ways — especially if you’re navigating perimenopause or menopause.

Research from Swedish scientists reveals that a single sleepless night can trigger protein breakdown in muscles, while your body may become more inclined to store fat. One sleepless night can even alter genes tied to obesity and type 2 diabetes. So, if you’re feeling a little groggy after a late night, know that your body may be feeling the effects more than you think.

Now, here’s the good news:

This is absolutely within your control! With some targeted changes, you can reset your body’s sleep rhythms, protect your muscle mass, and even support better metabolic health. Let’s explore a few practical ways to get started.

1. Create a Sleep-Friendly Environment

Setting up for a restful night means making sleep a priority. Try limiting screen time in the hour before bed, as blue light from screens can delay melatonin production. Also, avoid sleep-disruptors like chocolate or alcohol in the evening. Make your bedroom a calming retreat by keeping it dark, cool, and quiet.

2. Prioritize Protein in Your Diet

A balanced, protein-rich diet is essential to maintain and rebuild muscle, which becomes especially important during perimenopause and menopause. Aim for about 20-30 grams of protein at each meal to support your body’s changing needs.

3. Incorporate Strength Training

To combat age-related muscle loss and support your metabolism, aim for at least two strength-training sessions per week. This can be as simple as bodyweight exercises or resistance bands and can play a big role in building resilience in your body and metabolism.

These tips may not be new, but if sleep has been a struggle, it might be time to make them a priority.

Need a Helping Hand?

Sometimes, a little accountability or guidance can make all the difference. Together, we can build a personalized plan to improve your sleep habits, nutrition, and fitness routine. With achievable goals and consistent tracking, we’ll adjust as you go to make sure you’re progressing toward your goals with every step.

Curious if personalized coaching can help you meet your wellness goals?

Click here to see how I can support you on your journey or grab a spot on my calendar. Let’s make your health and wellness a priority, starting with a good night’s sleep.