HOW TO KEEP YOUR GLOW: 10 healthy habits you need to adopt when you turn 40

This post is all about the 10 beauty and wellness habits you should adopt when you turn forty.

The second I turned 40, I swear my body started falling apart. I’ve pulled my back muscles twice picking up my little boy. I pop every single time I start my yoga stretches and there are definitely new lines in my face.

While I feel more fabulous than ever mentally and spiritually, seemingly overnight my body decided to remind me…you’re over the hill girl. So, living a life with wellness at the top of my mind is everything to me.

I’m not going to lie, there is something kind of magical about 40. I feel more aware of life, more aware of myself, more powerful and so much better equipped for everything in my life. I’m also not going to hide the fact that aging well is very important to me. I want to look good as long as possible and feel good about myself. So, it is incredibly important to me to start paying attention to my body and myself.

Before I get into this post, I invite you to join me in making a commitment to yourself. To declare and decide that no matter what your age, this will be your best year yet. Commit to implementing these habits into your life daily for at least 21 days. Anything you do consistently for 21 days becomes an ingrained habit. I hope you will join me on this journey.

p.s. don’t forget to grab my 30-day glow up workshop (this workshop helps you with the inner mindset/emotional glow up work)

WELLNESS HABITS FOR A RADIANT GLOW

Habit #1 : Add salt to your water & up your water intake.

According to studies & research from Harvard, four to six cups of water a day is sufficient hydration for most people. However, ensuring you get enough hydration to regenerate your cells and get the benefits of being actually hydrated, you want to know precisely the right amount for you.

Now, here’s the thing, as we women age, there is a shift in hormones and nutrient dips. So, one tip that has really helped me is drinking this electrolyte water. Why? Because when you add salt, magnesium and potassium to your water, you get so many added benefits.

Benefits of adding salt to your water:

• Improved digestion

• Better sleep quality

• Increased hydration

• Body detoxification

• Weight Loss

• Improved skin

You don’t want to add just any salt, the best is pink himalayan and Celtic sea salt. I prefer to just add the electrolyte power because it’s a breeze to do in the morning as soon as I wake up. I stock up in this specific electrolyte powder because it also has zinc, magnesium and B vitamins. I love the peach mango and raspberry flavor.

Also, take a look at this chart below that shows you estimated water intake according to your weight.

Aside from the obvious, there are extra health benefits from being adequately hydrated. More glowing skin, curbing of appetite, reducing puffiness and inflammation. Water flushes out the toxins in your body, which helps anyone combat things like eczema and psoriasis, which I have both so I can speak from experience. Sagging, droopy skin is a result of dehydration. So ladies, let’s remember to get over hydrated, mm-kay?

Habit #2 : Commit to a supplement regime.

Ever since January, my 40th birthday, I’ve been researching vitamins and supplements like crazy. I want to know the best vitamins to take to keep a glow and stay energetic. However, there are hundreds of vitamins and hundreds of opinions on what is best. So, I decided to do my own research and implement them slowly and consistently.

I’ve started with this line called NeoCell and I am currently taking the Glow Matrix and Joint Complex and loving it. To supplement that I take a vitamin D, it helps to boost your mood. I also take a shot of apple cider vinegar every morning before I drink my coffee. I put fiber powder in my coffee and sometimes I add collagen, too. I also take this Women’s probiotic twice a day.

This combo has me really feeling energetic in the mornings and sleeping through most nights. I have noticed that my hair is really full and shiny which I always appreciate and my nails are growing at a rapid pace again. The key here is consistency. For any regimen for that matter, staying consistent is the real trick to having all of this work for you.

VITAMINS AND SUPPLEMENTS I LOVE:

Habit #3 : Create a good skin care routine without spending a fortune.

Listen, I am the worst at this. I can’t tell you how many nights I have gone to sleep without adequately preparing my face and I still have pretty good skin. I attribute it to my Spanish/Hungarian genes. Having said that, that half-assed skin care worked for me for all 39 years but recently, not so much. All of a sudden the lines have started to creep in and I can totally see it. Cue eye-roll.

For Christmas, I ended up splurging on skincare for my man and myself at my favorite store Blue Mercury. I went in and asked what are the best products for people in their 40’s and here is what she told me…just wash your face for 45 seconds, twice a day, everyday. I struggled to make sense of her response because I have been programmed to think that you need 19 of the top skincare products to be beautiful and dewy.

However, I’ve learned that the beauty influencer movement has been created to sell us all the things. But, what is most important is keeping consistent with washing your face. When I think of it, my grandmother who was gorgeous up until her 101st birthday only washed her face with soap and a washcloth for most of her life. Simple.

A few skin secrets you may want to try:

+ Adding retinol (or something like it) to your routine. I am obsessed with this SkinCeuticals Glycolic Renew Overnight. It acts like a retinol but in a different way. Glycolic 10 Renew Overnight is formulated with a free acid value of 10% glycolic acid, allowing it to work at a true 10% concentration proven optimal in promoting effective exfoliation and natural cell turnover

+ Sleep on mulberry silk pillowcases. Can I just tell you the damage sleeping on your face does to your skin? I could go on and on. Once I discovered the bliss of a silk pillowcase, I became obsessed. These are the ones I have. You want to buy several so that you can switch them out so you are always sleeping on a clean pillow. So much dirt, grime and crap stays on your pillowcase. Trust me.

+ Use clean wash cloths to wash your face. How many of us use the same towel for our body and our face. Or perhaps you are only using your hands to wash your face. We need to make sure we use clean, soft washcloths to prevent from germs, bacteria and grime. These cute little pink ones are my fave. They are made for baby skin so they are soft and perfect for your face. They help to fully exfoliate and get everything off of your face.

+ Take care of your hair. I am big on caring for my hair. In our 40’s we tend to lose the density of our hair, so it’s important that we begin with the inside out. Start with your scalp, I love scalp massages and oiling my hair. I love this overnight hair mask. I also take Viviscal vitamins when I feel like my hair isn’t as full as it should be. I talk more about my specific hair care routine here.

+ Korean skin care. I am obsessed with the affordable and highly effective options. I make sure to wash my face every night and layer on these incredible products.

These are my go-to AFFORDABLE skin care picks:

Check out my top picks Korean skin care list here.

Habit #4 : Move your body for at least 20 minutes a day.

Also known as hot girl walks. Our body is always changing, and if we aren’t adequately moving and stretching, we aren’t supporting our body to operate at it’s optimal level. You don’t have to spend hours in the gym but perhaps you go for a walk outside or you walk up and down your stairs a few extra times. It’s just important to get the blood pumping and those cells moving.

Examples of daily activities :

• Get up and do yoga stretches next to your bed. Set a timer and stretch your body for 20 minutes. I love this pilates bar for the home.

• Take the stairs instead of the elevator.

• Go for a walk around the block. Put on your headphones and listen to a podcast, like Blissfully Ambitious. This is a great way to multitask good habits.

• Take your child to the park to play.

• I love getting in the hot sauna and doing yoga stretches for 20-30 minutes. The anti-aging benefits of time in the sauna are incredible. Read more about sauna benefits here.

Habit #5 : Develop a spiritual practice.

For so long I felt the need to go on a spiritual yoga retreat to really get into a good meditation. I even began taking meditation classes at my local studio. However, when you need to make it an everyday habit, which I strongly suggest, you have to just make normal everyday things into a meditation. For example, when I go for a walk in the morning, I just listen to meditation music and simply zone out. Or I can even make having a cup of tea in the afternoon into a meditation. I actually walk you through a simple chakra meditation (which changed my life) in my course SOUL ALIGNED. If you take the course, every morning for 21 days I send you a short video with a simple assignment. Do it in tandem with these 6 habits and you will absolutely GLOW!

According to recent research, meditation can inhibit the response of the bodies’ inflammatory genes. This means that you will have less inflamed skin (bye-bye acne!) and fewer wrinkles as you age. Hello.

🦋 To amplify my meditations, I love to incorporate affirmations into my mindfulness practice. Here are some affirmations around health that you can use.

-I am healthy and full of energy

-Healthy, vibrant energy flows through my body naturally

-I easily attract positive experiences into my life; mind, body and soul

-The Universe loves to assist me in achieving abundant levels of health and wellness

-Every day is a new opportunity to enjoy new levels of energy and wellbeing

-I am a magnet for healthy, uplifting and empowering energy

Habit #6 : Reading + Writing.

I got this habit after reading the book Miracle Morning. For a while, I was getting up at 5 am and doing the habits suggested for a miraculous morning. The two that really stood out to me and made an impact were reading a chapter of a book every morning and then free writing which is basically morning pages aka doing a brain dump in my journal.

I am a bullet journal person. You can read more about that here and here.

If you have never heard of the morning pages, it’s basically free writing in a journal for 3 pages. You just want to get every idea, thought, feeling and emotion out onto paper and letting it live there. Think of it as a decluttering of your mind, every single morning. It will do wonders for your inner self.

On the same note, when your mind is clear, you want to fill it with something positive before anything else. Read a chapter from a motivational, personal development or business book. When you fill your mind with something positive in the morning, your motivation will soar. You will also more likely go on a positive thinking spiral instead of negative which will lower your cortisol aka the stress hormone. The less you spike your stress hormone, the happier, healthier and more glow-y you will be.

A few of my favorite reads:

Habit #7: Regulate your nervous system

Focusing on breathwork, calming my body, studying the nervous system, understanding the importance of hormone regulation (especially oxytocin!) and my monthly cycle have all been incredibly helpful for maintaining my glow and healthy body.

Modern life can be incredibly overstimulating.

Between constant notifications, busy schedules, and daily responsibilities, many women live in a near-constant state of stress without realizing it.

But chronic stress has a direct impact on how we feel and how we look.

Elevated cortisol levels can contribute to inflammation, fatigue, digestive issues, and even skin problems.

Creating small moments of calm throughout the day can help regulate the nervous system and restore balance.

This might look like:

• taking a slow walk
• practicing deep breathing
• lifting heavy weights or laying with a weighted blanket
• spending time in the sauna 3x a week
• spending time in nature

When the nervous system feels safe and regulated, the body naturally shifts into healing mode. And that’s when your natural glow starts to return.

Related Reading: 11 ways to nourish your nervous system

Habit #8: Eat beautiful foods

What we eat has a direct impact on how we feel and how we look.

Whole foods rich in vitamins, minerals, healthy fats, and antioxidants support everything from skin health to hormone balance.

Nutrients like vitamin C, omega-3 fatty acids, zinc, and antioxidants play an essential role in maintaining vibrant skin and healthy hair.

Instead of focusing on restrictive dieting, I prefer to think about nourishment. When your body receives the nutrients it needs, it naturally begins to function better.

Meals built around vegetables, healthy fats, protein, and fiber can help stabilize energy levels and reduce inflammation.

Inside The 40+ Glow Code, I guide women through a Mediterranean-inspired nutrition approach designed to support hormone health, skin vitality, and sustainable energy.

Habit #9: Get high quality sleep

If there’s one habit that affects everything—from skin health to mood to metabolism—it’s sleep.

During sleep, the body repairs tissue, balances hormones, and regenerates skin cells. This is why chronic sleep deprivation often shows up in the form of dull skin, dark circles, fatigue, and irritability.

Creating a calming evening routine can dramatically improve the quality of your sleep.

Simple habits like dimming lights in the evening, avoiding screens before bed (or use blue light blocking glasses like I do), and allowing your mind to unwind help signal to your body that it’s time to rest.

I like to take magnesium gummies before bed and I make sure to drink my favorite hot tea, here are my favorites.

Think of sleep not as something you squeeze in at the end of the day, but as one of the most powerful beauty and wellness tools available to you.

When you consistently get restful sleep, your body begins to repair itself naturally—and that’s when the real glow starts to show.

Habit #10: Cultivate Self Worth & Confidence

The final glow habit has nothing to do with skincare or diet.

It has everything to do with how you see yourself.

Confidence, self-respect, and emotional wellbeing are deeply connected to how we show up in the world.

When you begin prioritizing your own needs, caring for your body, and creating a life that supports your wellbeing, something shifts internally.

You begin to carry yourself differently.

You speak differently.

You move through the world with more calm, presence, and certainty.

And that kind of energy is incredibly magnetic.

This inner transformation is one of the core focuses inside where we explore not only physical wellness, but the mindset shifts that help women reconnect with their confidence and personal power.

Want a Complete Glow-Up Plan?

If you're ready to go deeper than just a few habits, I created The 40+ Glow Code as a step-by-step glow-up program specifically designed for women who want to reclaim their vitality, confidence, and radiance.

Inside the program, we focus on:

• hormone-supporting nutrition
• daily wellness rituals
• supplements that support long-term vitality
• feminine energy and confidence
• sustainable lifestyle changes that support glowing health

It’s a comprehensive guide designed to help women feel vibrant, energized, and deeply connected to themselves again.

This post may contain affiliate links, which means I'll receive a commission if you purchase through my link, at no extra cost to you. :)

How to Sleep Better During Perimenopause: My 12-Step Sleep Protocol for Women Over 40

If you're in your 40s and suddenly wondering, "Why can't I sleep anymore?", you're not alone.

Perimenopause can bring a whole new set of sleep challenges. Maybe you're having trouble falling asleep, waking up in the middle of the night, waking up at 3 AM with your mind racing, getting night sweats, or sleeping for eight hours but still waking up exhausted.

Sleep problems are common during the perimenopause/menopausal transition, and hormonal changes, hot flashes and night sweats, mood changes, and other factors can all contribute to disrupted sleep.

But I don't believe we have to simply accept poor sleep as another unavoidable part of getting older.

In this guide, I'm sharing my 12-step sleep protocol for women over 40—a collection of nighttime habits and rituals designed to help you create a calmer transition from your busy day into restorative sleep.

Some of these are evidence-based sleep hygiene practices. Others are rituals I've personally incorporated because they help me feel calmer, more grounded, and more intentional at night. Don’t miss my guide on how to turn your bedroom into a cozy sleep sanctuary.

In this guide, you'll learn:

• Why perimenopause can affect sleep

• Signs you're not getting enough quality sleep

• How to create a better bedtime routine

• Why a consistent bedtime matters

• How temperature affects sleep

• Why I turn off screens at night

• Whether a hot bath can help you sleep

• How I use reading, stretching and sound

• My nighttime drink rituals

• Supplements I personally use

• How to create a "harmonious alarm"

• When sleep problems may warrant talking to your doctor

Why Does Perimenopause Affect Sleep?

Perimenopause involves fluctuating hormone levels, and those shifts can affect sleep in ways that go well beyond hot flashes. In fact, Mayo Clinic notes that sleep changes can happen during perimenopause even when hot flashes aren't present at all.

Hormonal Changes

As estrogen and progesterone levels rise and fall unpredictably, they can affect the systems in your body that regulate sleep, mood, and body temperature—making it harder to fall asleep or stay asleep.

Hot Flashes and Night Sweats

For many women, hot flashes and night sweats are the most obvious sleep disruptors. Waking up overheated (or drenched) in the middle of the night makes it hard to fall back into a deep sleep.

Anxiety, Stress and Mood Changes

Perimenopause can bring increased anxiety, irritability, or a racing mind at bedtime—all of which can make it harder to relax enough to fall asleep.

Changes in Your Sleep Pattern

Some women notice they simply need less sleep, or that their natural sleep-wake rhythm shifts earlier or later during this stage of life.

Other Sleep Disorders Can Also Appear

Here's something worth saying clearly: insomnia isn't automatically "just hormones." Sleep apnea and restless legs syndrome can also emerge or worsen during this life stage, and they deserve their own attention.

Signs You May Not Be Getting Enough Quality Sleep

Do any of these sound familiar?

• Waking up tired, even after a full night

• Daytime fatigue

• Difficulty concentrating

• Memory issues

• Irritability

• Mood changes

• Increased cravings

• Relying on caffeine to get through the day

• Difficulty exercising

• Frequent nighttime awakenings

• Waking too early

• Difficulty falling asleep

• Feeling like you need to "catch up" on weekends

If you recognized yourself in several of these, you're exactly who this protocol is for. Don’t forget to read my post on 14 ways to navigate perimenopause effortlessly.

My 12-Step Sleep Protocol for Women Over 40

1. Prepare for Tomorrow Before You Go to Bed

Before I wind down, I take a few minutes to set myself up for the next day:

• Write tomorrow's to-do list

• Lay out clothes

• Decide on breakfast

• Prepare anything I need for the morning

Writing a brief to-do list before bed has been studied as a way of helping with sleep onset, and bedtime routines like this are commonly recommended as part of good sleep hygiene. Getting the "open loops" out of your head and onto paper makes it much easier to actually relax.

2. Eat Dinner Earlier

I try to leave enough time between dinner and bed to actually digest, and I avoid very heavy meals close to bedtime. I try to eat around 6:30-7:00 every night. General sleep guidance recommends avoiding heavy meals right before you turn in, and I've noticed the difference myself:

"I personally prefer to finish dinner earlier because I notice that I sleep better when I'm not going to bed immediately after a large meal."

Pay attention to how meal timing affects your own sleep—it's a very individual thing.

3. Take a Hot Bath or Shower

There's a real physiological reason a warm bath or shower before bed can help: warming yourself and then allowing your body to cool afterward can support the natural transition your body makes toward sleep.

But that's not really why I do it:

"I'm not taking a bath to detox. I'm taking it because it's one of my favorite ways to tell my body that the day is ending."

The best part for me is getting out of the bath and stepping onto this delicious, plush bath mat. It feels like a warm hug that puts my body right into sleep mode.

4. Turn Off Screens and Dim the Lights

About an hour before bed, I turn off:

• Phones

• Television

• Laptops

• Overhead lighting

And I switch to warm lighting, candles, or smart circadian bulbs instead. Evening light exposure can affect your sleep-wake cycle, and sleep-hygiene guidance commonly recommends reducing bright light and screen exposure before bed.

If I have to be on my phone, I use these blue light glasses.

I use the Govee light bulbs and set them to amber at 7:30pm.

5. Create a Nervous-System Wind-Down Ritual

This is where I shift from doing to being. Instead of rushing straight from my last task of the day into bed, I give myself a few minutes to actively calm my nervous system—slow breathing, a few minutes of quiet, or a tool like my Pulsetto to help me downshift out of "go mode."

Be sure to read my list of 20 must have essentials for turning your bedroom into a sleep santcuary.

6. Read a Physical Book

I trade scrolling for reading. A physical book (not a screen) gives my mind something to focus on that isn't stimulating in the way news, social media, or email can be.

7. Try a Bedtime Drink

I rotate between a few different options depending on the night:

Tart cherry juice — Research on tart cherry and sleep is interesting, but it's not conclusive enough to promise it will work for everyone. I enjoy it as part of my ritual rather than as a guaranteed fix.

Lemon balm tea - especially powerful for women during hormonal changes for relaxation & calm.

Chamomile tea — A classic, calming part of a bedtime ritual.

Nettle tea — Something I personally enjoy, not a scientifically established "detox while you sleep" treatment.

8. Make Skincare Part of Your Sleep Ritual

I love using this time to also care for my skin. It's a small, grounding ritual, and it ties beautifully into healthy aging:

"Your nighttime skincare routine is lovely, but your best beauty treatment is still sleep."

9. Gentle Stretching Before Bed

A few minutes of gentle stretching helps release physical tension from the day. I keep it simple and relaxation-focused—this isn't about deep fascia work, just easing your body toward rest.

10. Go to Bed at the Same Time Every Night

This is one of the most well-supported habits on this list. A consistent sleep and wake schedule is a core sleep-hygiene recommendation because it reinforces your body's natural sleep-wake rhythm.

"I'm not trying to be perfect. I'm trying to be consistent."

11. Listen to Harmonious Sounds

Gongs, singing bowls, ambient sound, or relaxing music are part of my wind-down. I think of this as a relaxation ritual rather than a claim that certain frequencies put your brain into any particular state—it simply helps me relax.

12. Create a Harmonious Alarm

This is the piece most sleep articles leave out—and I think it deserves just as much attention as anything you do before bed.

Why Your Morning Matters

Your sleep routine doesn't actually end when you fall asleep. How you wake up shapes your whole day and can even shape how you feel about bedtime the night before.

I focus on:

• Gentle alarm sounds instead of jarring ones

• Waking up to a favorite song

• A sunrise alarm or natural morning light

• Creating something to genuinely look forward to in the morning

"I want my alarm to be something I look forward to—not something I'm afraid of."

Keep Your Bedroom Cool

Your bedroom environment deserves its own spotlight, especially during perimenopause.

I keep a few things consistent:

• A cool room temperature—I personally aim for around 68–70°F

• Breathable pajamas

• Cotton or linen bedding

• A fan for airflow

• Layers I can add or remove overnight

• Cooling mattress or bedding materials

• A dark room

"I keep my bedroom around 68–70°F because I sleep better when I'm cool."

A cool, dark, quiet bedroom is consistently recommended in sleep guidance for everyone—but for perimenopause specifically, managing temperature can be especially helpful when night sweats or hot flashes are disrupting your sleep.

What About Sleep Supplements?

A note before this section: I'm sharing what I personally use, not a prescription. Supplements affect everyone differently, and it's worth talking to your healthcare provider before adding anything new—especially during perimenopause, when your body is already going through a lot of change.

Magnesium Glycinate gummies

Evidence for magnesium supplements improving sleep varies from person to person but for me, its been so helpful. Some women find it helpful as part of an overall routine.

L-Theanine

Often used for relaxation, though the evidence here is still fairly limited. I think of it as a gentle addition rather than a solution on its own. I love to use this liquid vitamin blend before my nightly stretch.

Apigenin

This compound is connected to chamomile, and while it's promising, isolated apigenin supplements shouldn't be treated as proven for sleep.

Melatonin

This one deserves extra care. Melatonin isn't necessarily a nightly "knockout pill." It can be more useful for specific circadian timing situations—like jet lag—than as a general sleep aid taken every night. Talk to your doctor before making melatonin a regular habit, especially during perimenopause.

What Else Can You Do During the Day to Sleep Better During Perimenopause?

Good sleep isn't only built at night—what you do during the day matters just as much.

Morning sunlight — Getting bright light during the day helps reinforce your circadian timing. Sleep guidance commonly recommends daytime light exposure for this reason.

Exercise — Regular physical activity can support better sleep, though very intense exercise immediately before bed may be disruptive for some people.

Caffeine — Pay attention to both timing and your own sensitivity. What works for one woman may keep another wide awake at midnight.

Alcohol — This one is especially important during perimenopause. Alcohol can make you feel sleepy initially, but it tends to disrupt sleep later in the night.

Naps — Keep them short, or skip them altogether if they're interfering with your nighttime sleep.

Morning routine — This connects right back to your harmonious alarm—a morning worth waking up for makes the whole cycle easier.

What to Do If You Wake Up at 3 AM During Perimenopause

Waking up at 3 AM is one of the most common—and most frustrating—perimenopause sleep complaints. If it happens to you, here's what I'd suggest:

• Don't immediately grab your phone

• Don't start worrying about how many hours are left

• Keep the lights dim

• Try slow, deliberate breathing

• Listen to something calming

• Read something boring or relaxing if you're fully awake

• Return to bed once you feel sleepy again, rather than forcing it

And one more important note: if nighttime waking is frequent or persistent, don't assume it's simply perimenopause. Talk with your healthcare professional.

When Should You Talk to a Doctor About Perimenopause Sleep Problems?

Lifestyle habits and rituals can help a lot, but they're not a substitute for medical care. It's worth talking to a healthcare professional if:

• Insomnia persists despite consistent habits

• You're exhausted during the day, regularly

• You're frequently waking throughout the night

• You snore loudly

• You wake up gasping or choking

• You have significant restless legs

• Night sweats are severe

• Your symptoms are dramatically affecting your quality of life

Sleep apnea and other sleep disorders can overlap with what women assume is "just menopause"—so it's always worth ruling out.

My Ideal Perimenopause Bedtime Routine

Here's what a typical evening looks like for me, start to finish. Adjust the times to fit your own schedule:

• 6:30 PM — Finish dinner

• 7:30 PM — Start dimming the lights

• 8:00 PM — Bath or shower

• 8:30 PM — Skincare

• 8:45 PM — Stretch + nervous-system ritual

• 9:00 PM — Tea or tart cherry spritzer

• 9:15 PM — Read

• 9:45 PM — Harmonious sounds

• 10:00 PM — Bed

• 6:00–6:30 AM — Harmonious alarm + morning light

Your 7-Day Perimenopause Sleep Reset

If twelve steps feels like a lot to take on at once, ease in with this 7-day reset:

Day 1 — Set a consistent bedtime.

Day 2 — Turn off screens 60 minutes before bed.

Day 3 — Make your bedroom cooler and darker.

Day 4 — Create a 10-minute relaxation ritual.

Day 5 — Add reading.

Day 6 — Create your harmonious alarm.

Day 7 — Put everything together.

By the end of the week, you'll have built a full routine—one small habit at a time.

Frequently Asked Questions

Can perimenopause cause insomnia? Yes. Fluctuating hormones, hot flashes, night sweats, and increased anxiety during perimenopause can all contribute to insomnia and other sleep disruptions.

Why can't I sleep during perimenopause? It's usually a combination of factors—hormonal shifts, hot flashes or night sweats, mood changes, and sometimes other sleep disorders like sleep apnea or restless legs syndrome that emerge or worsen during this life stage.

How can I sleep better during perimenopause? Consistent sleep hygiene habits—like a regular bedtime, a cool dark bedroom, limiting screens before bed, and a calming wind-down routine—can meaningfully improve sleep quality. If problems persist, talk to your healthcare provider.

Why do I wake up at 3 AM during perimenopause? This is a very common complaint during the menopausal transition, often related to hormonal fluctuations, hot flashes, or a racing mind. If it happens frequently, keep the lights dim, avoid your phone, and try slow breathing until you feel sleepy again.

What is the best bedtime routine for women over 40? There's no single "best" routine, but effective ones typically include a consistent bedtime, reduced screen time, a calming wind-down ritual, a cool dark bedroom, and a consistent wake time.

What temperature should my bedroom be for sleep? A cool bedroom is consistently recommended for better sleep. Many people find somewhere around 68–70°F comfortable, though the ideal temperature varies by individual.

Does a hot bath help you sleep? It can. Warming your body before bed and then allowing it to cool afterward can support the body's natural transition toward sleep.

Does tart cherry juice help with sleep? Research is interesting but not conclusive. Some people find it helpful as part of a bedtime ritual, though it isn't guaranteed to work for everyone.

Does magnesium help with sleep during perimenopause? Evidence varies by individual, and there's no guarantee it will work for everyone. Talk to your healthcare provider before adding any new supplement.

Should I take melatonin during perimenopause? Melatonin isn't necessarily meant to be used as a nightly sleep aid—it can be more helpful for specific circadian timing issues like jet lag. Talk to your doctor before making it a regular habit.

How many hours of sleep do women over 40 need? Most adults need at least seven hours of sleep, though individual needs vary. Rather than chasing a specific number, focus on giving yourself an adequate opportunity to sleep each night.

This article is for general informational purposes and isn't a substitute for medical advice. If you're experiencing persistent sleep problems, please talk to your healthcare provider.

You may also like:

🩷 How to start a journaling practice

🩷 What is perimenopause & 14 ways to navigate it

🩷 20 must have essentials for a cozy bedroom sleep sanctuary

Please feel free to email me at ashlina@thedecorista.com if you have any questions!  I’m always happy to help with decorating, life advice or even picking out a specific perfume!  Have an amazing day!!

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As always, thank you so much for stopping by today, I truly appreciate all of you! xo, Ashlina

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