Why does it happen?
Oestrogen and progesterone regulate sleep cycles and nocturnal body temperature. Their decline causes greater sleep latency, frequent awakenings and reduced deep sleep. Night sweats act as an additional disruptor that fragments rest at the most critical moments.
Associated symptoms
- Difficulty falling asleep (high latency)
- Frequent awakenings between 2 and 4 in the morning
- Feeling unrested upon waking
- Daytime fatigue, irritability and brain fog
- Night anxiety cycle that worsens insomnia
Scientific evidence
The combination of magnesium glycinate + extended-release melatonin (0.5–2 mg) improves sleep quality in perimenopausal women by 47% after 8 weeks, according to a meta-analysis published in Sleep Medicine Reviews (2023).
Recommended habits
- Fixed sleep schedule every day — the most effective preventive factor
- Cool (16–18°C) and completely dark bedroom
- No screens or blue light 60 minutes before bed
- Valerian, passionflower or ashwagandha infusion before bed
- Avoid alcohol — it fragments deep sleep even if it helps you fall asleep
The information on this page is for general information only and does not replace advice from a healthcare professional. If a symptom worries you or affects your daily life, talk to your doctor or gynaecologist.
