What Causes Uterine Fibroids?
You’ve dealt with the pelvic pressure, cramping, and fullness long enough. It’s time to learn whether uterine fibroids are to blame. Understanding what’s going on inside your body is the first step toward real relief.
How to Sleep Better Through Perimenopause
Sleep used to be easy—now it feels impossible. At Modern OBGYN Care, our dedicated and caring team of board-certified OB/GYNs, led by Dr. Miguel Torres and Dr. Marcela Torres, helps Pembroke Pines, Florida, women reclaim restful nights during perimenopause.
We combine the latest evidence-based approaches with deeply personalized care during perimenopause, menopause, and beyond.
If you’re lying awake in a hot flash haze or waking up every few hours, we hear you. Let’s talk about what’s really going on and how to start getting restful sleep again through perimenopause.
Why perimenopause disrupts sleep
Perimenopause is the transitional phase before menopause. During this time, you're still having periods, but they become more erratic. You could go months between bleeding and then have several heavy periods in a row.
You aren’t officially in menopause until you go 12 consecutive months without a period. This can (and usually does) take two to eight years. During that period, your hormone levels shift unpredictably.
Though best known for managing reproductive functions, estrogen and progesterone also influence the brain systems that control sleep.
The effects of estrogen loss
Estrogen plays a crucial role in thermoregulation, which helps your body maintain a stable internal temperature. When estrogen levels drop, your internal thermostat becomes more sensitive, triggering hot flashes and night sweats that can wake you multiple times a night.
These issues, called vasomotor symptoms, affect 8 in 10 women experiencing menopause.
Estrogen supports the production and activity of neurotransmitters that help promote and regulate sleep, particularly serotonin and melatonin.
When estrogen drops, it can reduce the levels of those natural sleep regulators and prevent restful sleep.
Cortisol, aka the "stress hormone," rises during perimenopause in response to low estrogen. When cortisol spikes at night, your body stays alert instead of winding down.
Low estrogen can ultimately lead to restless sleep, waking up too early, and feeling tired even after a full night of rest.
The effects of progesterone loss
Progesterone is known for its calming, sedative-like effects. It interacts with GABA receptors in the brain.
These are the same brain receptors targeted by sleep aids and anti-anxiety medications. As progesterone levels drop, you may feel anxious and restless before bed. This leads to restless sleep and a disrupted wake-sleep cycle.
Simple ways to start sleeping better
Many women find that small adjustments can make a big difference in frustrating sleep issues during perimenopause.
Cool your bedroom
Aim for a temperature around 65°F and use lightweight, breathable bedding. Materials like cotton are much cooler than polyester, for example. Cooling pillows and fans can help reduce night sweats.
Set a consistent sleep routine
Go to bed and wake up at the same time every day, even on weekends. Maintaining a stable schedule helps “set” your internal clock, making it easier to fall asleep.
Limit caffeine and alcohol
Both can prevent you from reaching a deep sleep state. Try to avoid caffeine in the afternoon and evening and alcohol within three hours of bedtime.
Unwind before bed
Wind-down activities that calm the brain and body can include reading, stretching, meditation, or a warm bath. Avoid checking your emails or anything related to work at night, as this can keep your mind racing. Wind-down activities help signal to your brain that it’s time to relax and sleep.
Stay physically active
Evidence shows that exercise improves sleep quality for women in menopause. A recent meta-analysis revealed that exercise dramatically lessens insomnia and improves other sleep problems in women going through perimenopause. Just avoid vigorous workouts right before bedtime, as exercise can be energizing.
When to talk to your OB/GYN
If sleep issues persist despite lifestyle changes, it's time to speak with your doctor. At Modern OBGYN Care, we offer both hormone replacement therapy and non-hormonal support like targeted supplements and customized lifestyle guidance tailored to your body and stage of life.
We’re here to help you rest again
Sleep doesn’t have to be a nightly struggle. You can sleep deeply again and wake up feeling like yourself. Call 754-217-4181 to book an appointment.
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