Why Sleep Is So Important
- decconaty
- 2 days ago
- 4 min read
The argument for prioritising sleep at any stage of life is strong, but during
perimenopause and menopause, it becomes even more compelling. In fact,
trouble sleeping is one of the early warning signs of perimenopause for many
women. As oestrogen and progesterone begin to fluctuate, sleep quality often
declines, with research showing that around 40–47% of women in perimenopause
report sleep difficulties, a higher rate than before this transition begins.
Poor-quality sleep doesn’t just leave you feeling tired; it has far-reaching effects on
your hormones, metabolism, mood, and long-term health.
When sleep is disrupted:
It can contribute to weight gain
Melatonin production is affected – a hormone that plays a role in energy
metabolism and body weight regulation
Ghrelin increases and leptin decreases, driving appetite and cravings
(especially for carbohydrates after a poor night’s sleep)
Cognitive performance, memory, focus, and energy levels decline
The risk of illness, chronic disease, dementia, depression, and anxiety
increases
Sleep issues can also worsen sleep apnoea, which is already more common during
peri and menopause due to hormonal fluctuations. Untreated sleep apnoea
significantly increases the risk of heart disease.
Many of us convince ourselves that cutting back on sleep is the only way to stay on
top of busy lives and long to-do lists. However, most sleep experts agree we need
around 50 hours of sleep per week, that’s a minimum of 7 good-quality hours per
night.
Can you “catch up” on sleep?
There’s ongoing debate around “sleep banking” or weekend catch-up sleep. While
relying on weekends isn’t ideal, occasional catch-up sleep can help if needed. That
said, consistency is key, a regular sleep and wake schedule is always the gold
standard.
Understanding Your Sleep Patterns
Before jumping into solutions, it’s helpful to reflect on what might be driving your
sleep issues. Ask yourself:
Is poor sleep constant, or does it fluctuate during the month?
Did sleep problems begin during perimenopause or menopause?
Are you staying up late trying to get everything done?
Is your sleep worse during stressful periods?
Do you struggle to fall asleep?
Do you fall asleep easily but wake during the night and can’t get back to
sleep?
Do you find yourself watching “just one more episode” late into the evening?
Do you wake early feeling unrested and hit snooze repeatedly?
Trouble Falling Asleep?
If falling asleep is the issue, sleep hygiene may be part of the puzzle. Sleep hygiene
refers to the habits and routines that support healthy sleep.
Key principles include:
Avoid screens for 15–30 minutes before bed
Keep your bed for sleep, reading, and intimacy only- not TV, scrolling, or
work
Go to bed and wake up at the same time each day
Eat meals at roughly similar times daily
Get regular outdoor light exposure, ideally in the morning, to support your
circadian rhythm
Many women also find that once their head hits the pillow, their mind starts racing. A
daily gratitude journal and a worry list can help externalise thoughts, get them
onto paper so they’re no longer spinning around in your head at bedtime.
Waking During the Night?
If you’re waking in the night, this may point to blood sugar imbalance or cortisol
dysregulation.
Support better sleep by:
Balancing blood sugars throughout the day.
Avoiding late-night snacks, spicy foods, alcohol, and caffeine.
If hot flushes or night sweats are becoming more frequent, this is another
important clue. These symptoms are not something you “just have to live with.” I’ve
helped many clients significantly reduce or completely resolve night sweats,
restoring deeper, more restorative sleep.
In the meantime, try:
Five minutes of metered breathing before bed
Lowering bedroom temperature
Wearing breathable sleepwear
If you suspect hormones may be contributing, you can explore which ones might be
out of balance using my hormone symptom checker:
How to Practise Metered Breathing
1. Sit comfortably in a quiet room (not your bedroom), arms relaxed
2. Take a deep cleansing breath
3. Close your mouth, keep your eyes open, and gently focus on a small object
4. Breathe slowly and steadily
5. If your mind wanders, simply return your focus to your breath—without
judgement
Aim for five minutes, twice a day.
Supplements for Sleep
There’s no one-size-fits-all supplement for sleep. The most effective support
depends on the root cause, whether that’s hormonal imbalance, stress, nutrient
deficiencies, shift work, blood sugar issues, sluggish liver function, digestion,
environment, diet, or sleep routines.
That said, some nutrients and herbs commonly support sleep:
Magnesium – often called “nature’s tranquilliser”
Lemon balm
Chamomile
Lavender
These can help calm the nervous system and support relaxation and sleep quality.
Disclaimer:
Supplement advice does not take into account any medications you may be taking. Always speak with your GP or healthcare practitioner before starting any new supplements.
How I Can Support You
If you’re wondering whether THRIVE AFTER 35® or 1:1 support is right for you.
I take the time to really understand you. By reviewing your questionnaires, food diaries
and any relevant testing (where appropriate), I create a fully personalised plan tailored to
your body, your lifestyle and your goals.
This may include foods to increase or reduce, targeted supplements, and realistic lifestyle
strategies, all designed to get to the root cause of what’s going on, rather than just masking
symptoms. My aim is to help you feel more balanced, energised and like yourself again.
If you’re ready to stop guessing and start feeling better, I’d love to support you. Get in touch
to book a call and see how we can work together.
Ready to Take the Next Step?
Get started in the way that feels right for you:
Download my FREE RESOURCES to get you started- there is a 7-Day
Sleep Meal Plan in there!
Book a call or contact the clinic
M: 07813 871 776
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