The perimenopause can wreak havoc on your sleep pattern – here’s how to deal with it

We all know how we feel after interrupted sleep; but getting a decent night’s rest is easier said than done when you might have trouble dropping off, or you’re feeling hot, uncomfortable or itchy.

According to the Sleep Foundation, between 39 and 47% of those going through perimenopause are affected by sleep problems. The most obvious culprit here is night sweats, as the rise in body temperature can wake you, and you might find it difficult to fall back asleep. Other annoyances, such as restless legs (where the legs might feel itchy or prickly, meaning you feel the urge to move them about), are at play, too.

Something else that is more common at this time is snoring, as it’s thought that the lack of progesterone may relax the upper airways; this, too, can disrupt our breathing and may jolt us awake. If you become a snorer (rest assured, if you’re in a relationship, your partner will let you know), there are various remedies and devices to try that can help you avoid being banished to the sofa. Ask a pharmacist for some recommendations.

Being well rested will help you to deal with any other symptoms you might develop, so here are some tips to achieve a more satisfying night.

1. Reduce your alcohol intake

While it may help you to nod off quickly, alcohol is a stimulant. This means it can irritate your bladder, resulting in night-time bathroom trips. It also raises your body temperature, which may worsen night sweats. The best thing to have before bed is warm milk and a banana! Both of these contain tryptophan, an amino acid that helps you sleep.

2. Stick to a routine

Establishing a bedtime routine is good practice, even before the perimenopausal years. Don’t eat or drink spicy or acidic food too late in the evening; switch to decaf tea or coffee at least a few hours before bed; have a relaxing aromatic bath or a warm shower, then relax with a book or listen to a meditation app. No scrolling on your phone, though, as the blue light it emits will stimulate your brain – and who wants to be stressing about who will win Love Island as they drop off to sleep?!

If you are unable to sleep within 20 minutes, then get up, go to a different room and carry out a peaceful activity in dim lighting; then return to bed when you feel sleepy. Limit activities in bed to sleep and sex; your brain is clever and can associate your bed with all sorts of unhelpful activities that will make sleeping even harder!

3. Increase exercise

Upping physical activity during the day will lead to more restful sleep – but you should ideally avoid too much aerobic exercise right before bed.

4. Ditch synthetic fibres

If you are buying new bedding or nightwear, go for breathable cotton, moisture-wicking material or organic fibres, like bamboo. Synthetic fibres won’t allow your skin to breathe and can make

5. Let in fresh air

If it’s possible where you live, sleep with your windows open to keep your temperature in check. This may sound simple to do, but it may need some extra thought if you have pets, don’t want to invite in mosquitoes or are in a noisy city. Consider investing in some simple foam earplugs to block out traffic noise (you should still hear your morning alarm through them!) and look into fitting mesh screens to keep insects out and four-legged friends in.

6. Avoid napping

Tempting though it is to have a snooze when you haven’t slept well the previous night, try to avoid napping during the day. While you might feel better in the short term, you won’t feel tired at bedtime, and so the cycle continues. Opt instead for an early night.

Extracted from So Hot Right Now by Jo Peters (Summerdales Publishers).