Trouble sleeping during perimenopause: expert tips for insomnia and nighttime anxiety

Studies report that many women experience new sleep problems during perimenopause, and sleep expert Dr. Lindsay Browning describes hormonal causes and offers practical strategies to address hot flashes, nighttime anxiety and frequent awakenings.

Perimenopause is described as the reproductive transition before menopause and often begins in the mid‑40s for many people. The article’s author, now in her early 40s, reports new nighttime awakenings and episodes of racing heart and anxiety, and cites perimenopause as a likely factor. Dr. Lindsay Browning, a sleep specialist, explains how fluctuating hormones and related changes can affect sleep and outlines coping approaches. The piece notes study estimates and the author’s personal experiences to illustrate common sleep changes in this stage. What is reported: - Studies cited report that a substantial share of women experience sleep difficulties during perimenopause, with figures mentioned around 47% for general sleep problems and 31–42% for insomnia. - Common causes described include fluctuating estrogen and progesterone leading to hot flashes and night sweats, rises in cortisol that can contribute to nighttime anxiety, and generally lighter sleep with more noticeable awakenings. - The article notes an increased risk of obstructive sleep apnea in midlife, and describes loud snoring, breathing interruptions and daytime lethargy as symptoms that are typically evaluated by clinicians. - Dr. Browning’s suggested approaches reported in the article include using cooling or breathable bedding and sleepwear, changing sleep position toward the side to reduce airway obstruction, keeping a regular bedtime and wake time, and getting morning daylight or using a sunrise alarm to support circadian rhythm. Summary: Perimenopause is commonly associated with new or worsened sleep disturbances driven by hormone fluctuations, which the article links to symptoms such as hot flashes, nighttime anxiety, lighter sleep and a higher reported risk of sleep apnea. The piece reports several practical strategies offered by a sleep expert to reduce night sweats, limit awakenings and support circadian timing. Undetermined at this time.