My Updated Perimenopause Sleep Routine: What’s Actually Helping Me Sleep Better

As many of you know, sleep has been one of the biggest challenges of my perimenopause journey. At this stage, I'm grateful if I can consistently get six solid hours of sleep, but I'm still working toward that elusive eight hours. Over the past year, I've tried several different approaches, so I thought it was time to share an update on my perimenopause sleep routine along with what’s working, what isn't, and what I still want to try.

Magnesium Glycinate

I added magnesium glycinate to my routine over a year ago. It's one of the supplements most commonly recommended to support sleep during perimenopause.

The biggest difference I've noticed is that it helps me feel calmer and allows me to ease into sleep more easily. It doesn't necessarily help me stay asleep, though. There are still nights when I take it and feel completely wired, like my body has decided sleep just isn't happening.

Even so, I've found that it's been more helpful than not, and it's something I'll continue using as part of my perimenopause sleep routine for now.

Jujube Tea and Chamomile Tea

I kept reading about jujube fruit tea and its potential sleep benefits, and I already knew chamomile tea has a reputation for promoting relaxation.

I tried both teas alongside my magnesium glycinate, but honestly, I didn't notice a significant difference. I'm also hesitant to drink a lot of liquid too close to bedtime because the last thing I want is to wake up in the middle of the night to use the bathroom when sleep is already so precious.

Since I can't confidently say either tea made a noticeable impact, they're probably not something I'll continue using in this way.

Eating Kiwi Before Bed

Another tip I came across was eating one kiwi about an hour before bedtime because kiwi naturally contains serotonin, which may help support sleep.

I wasn't as consistent with this one as I wanted to be, mostly because I had trouble finding kiwi at my grocery store. Whenever I try something new, I like to stick with it for at least 30 days before deciding whether it's effective and sustainable enough to recommend.

I'm starting to see kiwi back in the stores, so maybe it's a seasonal thing. I'll give it another consistent try and report back with an update.

Homemade Magnesium Butter

Magnesium butter has been getting a lot of attention lately, and once I realized I could make it myself, I was all in.

Many people believe applying magnesium topically helps the body absorb it more effectively. I figured if I paired homemade magnesium butter with my magnesium glycinate, I'd finally be sleeping like a baby. Well, there’s no magic cure for perimenopause insomnia.

That said, I do think the combination helps my body relax. I've had more consistently restful nights when I've been using both together, and while I can't say for certain that's the reason, it's enough for me to keep it in my routine.

What's Next?

There are still a few things I'd like to experiment with. Tart cherry juice continues to come up as a popular recommendation, and I also know I need to be more intentional about putting my phone away and reducing screen time before bed.

The journey continues, friends. Getting sleep during perimenopause isn't easy, but I'm encouraged that I'm finding small habits that seem to be moving me in the right direction.

Have you found anything that's helped your perimenopause insomnia? I'd love to hear what's worked for you in the comments!