Dr. Sayana’s Top 5 Strategies for Better Sleep in Perimenopause
Support Progesterone Naturally
Progesterone is known as the "relaxing hormone." When it drops in perimenopause, women often experience anxiety, racing thoughts, and trouble falling asleep.
Consider working with your provider to support healthy progesterone levels through gentle supplementation or herbal support like chasteberry and vitamin B6 — both of which are found in our SayanaMD Supplements Cycle Support formula.
Stabilize Blood Sugar in the Evening
Blood sugar crashes overnight can spike cortisol and wake you up at 2–3 AM.
Avoid heavy carbs at night and try a protein-forward dinner. Some women benefit from a small bedtime snack with protein + fat (like almond butter on a rice cake) to stay balanced. For added support, Inositol is a gentle supplement that can help stabilize blood sugar and support more restful sleep.
Lower Cortisol with Breathwork
Chronic stress keeps your body in fight-or-flight mode, which blocks restful sleep.
Just 1 minute of box breathing (inhale 4, hold 4, exhale 4, hold 4) before bed can calm your system and prepare your body for sleep. For extra support, I often recommend Relora — a gentle supplement that helps lower evening cortisol and promotes deeper, more restful sleep.
Magnesium helps calm the nervous system and supports muscle relaxation and deeper sleep.
Magnesium glycinate is my go-to — it’s gentle on digestion and helps quiet that “wired but tired” feeling before bed.
Reset Your Circadian Rhythm with Morning Light
Sleep doesn’t start at bedtime — it starts when you wake up.
Get outside within 30–60 minutes of waking (even for 5–10 minutes) to help your brain regulate melatonin production later in the day.
Ready to feel rested again?
If you’ve tried everything and still aren’t sleeping, we can help personalize a plan that looks at your hormones, adrenals, and lifestyle together.