Sleep is often the first thing perimenopause disrupts. Seven small, evidence-based steps to steady it.
Pick one wake-up time and keep it — even tomorrow, even on the weekend. A steady rise time anchors the whole cycle.
Menopause & sleep →Set the bedroom cooler tonight and lay out light, throw-off-able bedding. Small temperature drops ease night sweats.
Night sweats →Move your last caffeine earlier, and notice how alcohol close to bed fragments sleep even when it helps you nod off.
Triggers →Dim the lights and put screens away 20 minutes before bed. Give your body the same closing routine each night.
Sleep tips →Get outside for a few minutes of daylight after waking — it helps set your body clock for the night ahead.
Menopause guides →Fit in some activity today, but not right before bed. Regular movement is one of the best sleep aids there is.
Exercise →Look back over the week: which changes helped most? Keep those. If sleep is still poor, it's worth raising with a clinician.
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