Why Sleep Feels Different Now

During perimenopause, shifting estrogen and progesterone levels can affect how well you sleep. Here's what's going on.

What's happening

• Estrogen helps regulate body temperature — as it fluctuates, night sweats can wake you up.
• Progesterone has a calming effect for many women, and lower levels can make it harder to fall and stay asleep.
• Your internal clock may shift, making you sleepy earlier or waking you too early.

What can help

1. Keep your bedroom cool — around 65°F works for many people.
2. Layer your bedding so you can adjust during the night.
3. Put screens away an hour or two before bed.
4. Keep a consistent sleep schedule, even on weekends.
5. Limit caffeine after noon and alcohol in the evening.

When to talk with your provider

If sleep problems last more than a few weeks or affect your daily life, talk with your healthcare provider. Snoring, gasping at night or restless legs are also worth mentioning — sleep conditions like sleep apnea become more common in midlife and are treatable.

Educational content, not medical advice.