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If your sleep suddenly went off the rails in perimenopause, there’s a reason. Maybe you’re exhausted all evening but wide awake the second your head hits the pillow. Maybe you fall asleep easily but wake up at 2 a.m. hot, anxious, or thinking about something you haven’t thought about in 20 years.

Disrupted sleep during perimenopause doesn’t have one cause, which means it doesn’t have one universal fix. The key is figuring out what is actually disrupting your sleep and finding a solution for that problem. A cooler, darker bedroom isn’t going to help if acid reflux is what’s actually waking you up. And a supplement may not help if racing thoughts are keeping you awake.

I’m breaking down some of the reasons you may be waking up that you probably haven’t considered, why the usual sleep advice may not be working, and what you can try instead. We’ll talk about racing thoughts, morning light, caffeine, magnesium, melatonin, tart cherry juice, and a few surprisingly simple strategies that may help.

The Crap to Cut:

• Stop treating every sleep problem the same. Different disruptions need different solutions.
• Don’t assume a supplement will fix your sleep. Magnesium, melatonin, and tart cherry juice each have different uses.
• Match the solution to what’s actually waking you up. Pay attention to your sleep pattern and work backward from there.

Chapters

0:00 Intro
1:24 Why Perimenopause Messes With Your Sleep
3:11 Hormones, Temperature & Night Sweats
5:54 What’s Actually Waking You Up?
7:48 Racing Thoughts & the 2 A.M. Brain
10:06 Simple Tricks to Help You Fall Back Asleep
11:58 The Sleep Basics That Still Matter
13:55 Magnesium, Melatonin & Tart Cherry Juice
17:00 The Crap to Cut About Perimenopause Sleep
18:21 Ask Ashley: How Do I Stop the Middle-of-the-Night Worry? ashley ashley

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