Sleep Disruption
Difficulty falling or staying asleep is one of the most impactful perimenopause symptoms.
What's Happening
Sleep disruption in perimenopause has multiple causes: night sweats, hormonal shifts that affect sleep architecture, and direct effects of declining progesterone (which has natural sedative properties). Many women describe waking at 3–4am and being unable to fall back asleep.
Supplements Worth Considering
Magnesium Glycinate
300–400mg before bed. Supports GABA activity, muscle relaxation, and sleep quality. Well-tolerated with strong evidence base.
Ashwagandha (KSM-66)
Reduces cortisol and improves sleep onset. Studies use 300mg twice daily or 600mg once before bed.
L-Theanine
200mg before bed. Promotes relaxation without sedation. Often combined with magnesium.
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When to See Your Doctor
- →Sleep disruption has lasted more than a few weeks
- →You suspect sleep apnea (snoring, gasping, partner notices pauses in breathing)
- →You feel unrefreshed even after sleeping
- →Sleep issues are significantly affecting your mood, work, or relationships
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