Hormonal changes in perimenopause impact sleep and nutrition

Perimenopause and menopause present significant physiological challenges, particularly regarding sleep and nutrition. Experts note that hormonal fluctuations, specifically the decline in progesterone and estrogen, directly impact the brain’s sleep-wake regulation. According to the Sleep Health Foundation, between 40 and 60 per cent of women experience significant sleep disturbances during this transition.

To manage these changes, nutritional guidance emphasizes the importance of protein intake to protect muscle and bone health. Maintaining muscle is critical for metabolic health and glucose regulation. Experts suggest spreading protein consumption throughout the day and pairing it with resistance exercise to support strength and mobility.

Addressing sleep issues is also vital, as sleep deprivation can negatively affect cognitive performance, mood, and dietary choices. Because progesterone has a natural sedating effect, its decline often leads to lighter, more disrupted sleep.