Welcome to perimenopause: that period of time leading up to menopause that makes us feel like we are going crazy at times! Whether you are perimenopausal (still having periods) or post menopausal, chances are you have dealt with sleep issues. Fluctuating hormone levels can lead to hot flashes, night sweats, anxiety, and mood changes. All of these factors can contribute to perimenopause and sleeplessness.
Every woman has a unique perimenopause journey. Sleep issues and insomnia are so common that I thought I would share my evening routine that helps me get the best sleep possible. Keep in mind that this works for me and some of these ideas may not be what you typically read or hear.
Sleep Then Vs. Now
Remember when you were really young, and you could fall asleep literally anywhere? On the floor at a sleepover, or on vacation. While traveling on a plane, bus, or car? You didn’t need much except maybe your favorite blanket or stuffed animal.
Now when I travel it looks something like this:
I need my own pillow because first of all hotel pillows are gross and secondly they are not the right thickness. In addition to my personal pillow, I will need extra pillows to form my perfect L-shaped barrier as my husband calls it. I need my blanket because again, hotel blankets are gross and I need my blanket for lounging, having my morning coffee, and napping. Then there is my portable fan. I can’t leave home without my fan because I need the noise and I also get hot during the night.
I will also need my electric heating pad in case I get too cold because I must keep the AC at around 66 degrees at night. This also helps in case I get cramps from the irregular periods that come around every two weeks.
My pajamas must be cute and comfortable and most of all…not hot! This means that I have to take layers on trips because I can’t lounge in the same skimpy things that I sleep in. Also I take layers in case I get cold before bed at night or in the morning when I wake up.
If a can’t pack my fan, then a noise machine is absolutely mandatory. I cannot sleep in silence…ever.
Any of this sound familiar?
My Perfect Evening Routine
In all seriousness, sleep is vitally important to our health and well being. So I say, do what it takes and we can all laugh about it. My husband knows the routine as well as I do, and he is very tolerant of my complex sleeping needs. Even when he is bundled up and freezing at night, he never complains.
I’m a true introvert by nature, so my evening routine and settling in is one of my favorite times of the day. I prefer to be in the comfort of my home surrounded by my dogs (and hubby). The seasons affect the times that I start this routine, and I’m not going to lie. In the winter months, I might be in my pajamas my 5pm with no shame.
Perimenopause And Sleeplessness: The Pre-Bed Routine
The pre-bed routine starts with changing into my “comfy clothes”. Typically this is right after dinner. This means my favorite lounge pants and top or a favorite set that I like to wear.
Then I like to go ahead and do my evening skincare routine before I get too tired and lazy. To see my skincare routine, click here.
To help me relax here is what works for me.
- Watching TV
- Reading
- Scrolling computer or watching YouTube videos. I don’t do blog work, this is only hobbies and interests that I personally enjoy.
- Adult Coloring Books
- Sitting outside and deer watching
- Working on my Barbie collection
Many resources will say not to watch any screens before bed, and that’s probably good advice; however it does not work for me. I need to have something on the television in order to fall asleep. This is a habit that formed in college and it has stuck with me all these years.
A nice compromise is putting on a YouTube scene. You can have nature sounds or soft music to suit your taste.
I can’t draw worth a flip, but I love coloring. It’s sort of mindless, yet you still get to be creative. I have several adult coloring books and coloring pens and pencils. You can find these online or at craft stores like Michael’s and Hobby Lobby. These are also good for traveling.
Barbie collecting may sound weird, but anything you enjoy is your choice and I love my Barbie collection. My daughter and I collect and sell and we both enjoy this niche. People collect all sorts of things…whatever brings you joy.
Deer watching on my back porch is the most soothing and special hobby. I feed them (please don’t judge) and it’s such a gift to see them come up and have a little treat. They have even gotten a little bit used to us being around.
Perimenopause And Sleeplessness: Bedtime Routine
When it’s time to really go to bed, I like to make sure the temperature in the room is quite cool. My husband would say “meat locker” but you know what I mean. Actually, research has shown that the optimal sleeping temperature is around 65 degrees!
My personal fan that I mentioned earlier is the WooZoo desk fan. My sister recommended it, and I love mine!
Many perimenopausal women struggle with anxiety and/or depression. There is no shame in seeking medical help and taking the right medication to help you feel better. In addition to prescription medication, Melatonin can be very helpful. I personally take Melatonin 10 mg nightly.
For bedding, find what makes you the most comfortable. For me, I enjoy the coolness and texture of bamboo sheets. I have tried cooling pillows with varied success. Here is a round up of “cooling” products that could be helpful.
Bamboo Sheets: These are my personal favorite bamboo sheets that I bought during Prime Days last summer. I hope to pick up another set this year.
Cooling Blanket: This one has good reviews. I have a similar one that I like for naps, but I have not tried this exact blanket.
Cooling Comforter for hot sleepers.
Cooling Pillows: These are rayon derived from bamboo + cooling shredded memory foam.
Night Sweats
Oh, the night sweats! I wish I could tell you that I have the ultimate solution but no one does. I have some weeks that are just awful and then I won’t have them at all for a while. I will say that sleeping in loose fitting cotton pajamas is the most comfortable.
For me, hormone replacement therapy (HRT) has helped tremendously with the night sweats. I would say that I have them on occasion now, instead of regularly. Talk to your doctor and see if HRT is right for you.
If I do wake up in a sweat, I keep a clean set of pj’s close by and I like to take a cold wash cloth to my face and upper body. Then I add another layer of Dove Dry Spray Anti-Perspirant.
Also keeping my hair pulled up in a satin hair tie helps to keep me cool.
My Favorite Perimenopause Pajamas
Contrary to what you might think, you don’t have to spend a fortune on “cooling pajamas” to stay as comfortable as possible. My favorite pajamas are…from Walmart! Yes, Walmart. The Joyspun line at Walmart is so cool and comfortable and very affordable. I wash them over and over again ,and they not only hold up well, but they do not shrink.
They run true to size, and fit roomy without having to size up. I have just about every style and love them all. Here are some currently styles available. Keep in mind that all of these styles come in several prints/colors so click on the link to see all the options.
So as strange as it might sound, this is my evening routine that helps me combat perimenopause and sleeplessness. I hope you found these tips helpful. Please share this post with your friends that might enjoy The Scarlet Lily, and make sure you are on my email list!
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