It’s 2:13 AM. My brain has decided it’s the perfect time to: replay every conversation I’ve had in the last week, make a to-do list for next month, wonder why I didn’t start that project I should have started six years ago, and organize the pantry in my head because apparently the real pantry isn’t organized enough. Meanwhile, my body is having its own party. Hot flash. Sweat. Fan on. Blanket off. Toss it back on. Change clothes. Mutate into a human burrito. And through it all, I’m muttering something about how sleeping is apparently a crime.
Sound familiar? Welcome to perimenopause. Where exhaustion by day collides with a hyperactive brain at night, and your body feels like it’s running a chaotic, unsanctioned midnight marathon—all while expecting you to function like a human the next morning. This is the wired-but-exhausted paradox. The kind of night that leaves you staring at the ceiling, laughing at your own absurdity, and silently plotting revenge against your own hormones.
Why Sleep Matters More Than You Think
Sleep isn’t just “rest time.” It’s when your body repairs, detoxifies, and balances hormones. During perimenopause, poor sleep can worsen every other symptom: mood swings spike when cortisol (stress hormone) rises, hot flashes and night sweats can feel more intense, weight shifts happen more easily because sleep affects metabolism, and brain fog and anxiety get worse, making life feel harder than it should. And stress feeds right back into this cycle—more cortisol, more sleep struggles, more exhaustion. Breaking that loop is key to reclaiming your nights and your days.
Common Sleep Challenges in Perimenopause
- Night sweats & hot flashes that wake you up drenched.
- Insomnia—difficulty falling asleep, staying asleep, or waking too early.
- Overactive brain—your thoughts race like they’re training for a marathon.
- Exhaustion by day, wired at night—the cruel paradox that makes normal functioning feel impossible.
The good news? You can calm the chaos.
Tools to Calm Your Mind and Body
Here’s where we shift from frantic 2 AM mode to gentle, supportive strategies that actually work:
Lifestyle Swaps
Limit caffeine or alcohol, especially later in the day. Add gentle movement, stretching, or a short walk earlier in the day. Reduce screen time and bright lights before bed to protect melatonin.
Nighttime Routine
Keep a consistent bedtime—even on weekends. Make your bedroom a sleep sanctuary: cool, dark, and quiet. Introduce calming rituals: reading, journaling, light stretching, or diffusing essential oils.
Natural Supports
Magnesium or herbal teas to calm the nervous system. Essential oils that promote relaxation, like Lavender, Cedarwood, or Roman Chamomile. Tapping (EFT) for stress relief—even a few minutes before bed can release tension, calm racing thoughts, and prepare your body for rest.
A Hopeful Perspective: Sleep may feel impossible some nights, but it doesn’t have to stay that way. Small, intentional changes can improve your rest, which in turn improves mood, energy, and overall well-being. Over time, you can break the wired-but-exhausted cycle and finally reclaim your nights.
Let’s Take This Further
If you’re ready to experience tools that help calm your mind and body at night, you can join me at my upcoming in-person class, which is focused entirely on Tapping (EFT). During the session, you’ll participate in a guided tapping session designed to help release stress and promote relaxation, paired with essential oils to support emotional well-being and enhance the experience.
Or, if you’d like a more personalized approach, schedule a 1:1 session with me. We’ll focus on your unique challenges and guide you through lifestyle swaps, calming routines, and tapping techniques tailored specifically to your needs.
Perimenopause may not be optional—but struggling through it absolutely doesn’t have to be. Let’s get you resting, recharging, and reclaiming your nights.
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Repeat these positive affirmations to yourself...
* I am resilient and can overcome life's challenges.
* I am strong and have the power to make the right choices for me.
* I am grateful for what I can do.
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