Like many women after having kids, I’ve had my fair share of struggles with insomnia. Now, as I enter the early stages of perimenopause, it has reared its ugly head again. At its worst, I found myself needing to sleep in a separate room under ‘perfect’ conditions and yet still only sleeping a few hours a night. Medications played a role at the height of my sleep challenges, but they weren’t (and can’t be) a long-term solution.


How I Broke the Cycle

  1. Supporting My Hormones – Hormonal shifts were my initial trigger, so addressing them was key.
  2. Stress Reduction – I dedicated time to stress management through cognitive behavioral therapy (CBT) and mindfulness.


CBT focuses on changing thoughts and behaviors related to sleep and is the gold standard for treating insomnia. Mindfulness, often incorporated into CBT for Insomnia (CBT-I), helps reduce anxiety, worry, and rumination while activating the parasympathetic nervous system to lower stress.


Why This Matters

High levels of perceived stress and anxiety are incredibly common in many of my patients. During perimenopause, it often feels like our ability to cope with everyday stressors declines. Chronic stress doesn’t just impact sleep—it affects relationships, mood, mental health, blood pressure, and is a common driver of weight gain. While medications and supplements can help, they work best alongside behavioral strategies like mindfulness and CBT.


Bringing Mindfulness Into Your Day

Mindfulness doesn’t require extra time—just a shift in awareness during daily activities. Here are a few, simple ways to start. Try incorporating 1 or 2 strategies over the next week, and gradually increase from there!


1. Mindful Morning Routine

  • Brushing Your Teeth: Notice the feel of the toothbrush, the taste of the toothpaste, and the sound of the bristles.
  • Showering: Pay attention to the water temperature, the scent of soap, and the relaxation of your muscles.


2. Mindful Eating & Drinking

  • Drinking Coffee or Tea: Feel the warmth of the cup, notice the aroma, and take slow, intentional sips.
  • Eating a Meal: Pause before eating, notice textures and flavors, and chew slowly.


3. Mindful Movement

  • Walking: Feel your feet hitting the ground, notice the rhythm of your steps, and observe your surroundings.
  • Driving: Feel the steering wheel in your hands, notice the seat supporting you, and listen to the hum of the engine.


4. Mindfulness During Stressful Moments

  • Feeling Anxious? Instead of “I’m anxious,” try “I notice anxiety in my body.” Identify physical sensations, take deep breaths, and imagine the emotion as a passing wave.
  • Waiting in Line? Instead of checking your phone, take a deep breath and notice small details around you.


5. Evening Wind-Down

  • Hand-Washing or Dishwashing: Focus on the water temperature, soap bubbles, and the sound of running water.
  • Mindful Breathing Before Bed: Place a hand on your belly, inhale for four counts, hold for four counts, and exhale for six counts. Repeat 4-5 times.


Mindfulness = Presence, Not Perfection

Mindfulness doesn’t mean eliminating stress—it means not letting it consume you. The goal is to engage fully in the present moment instead of living on autopilot. Small, intentional shifts can have a profound impact on sleep, stress, your perimenopause experience and overall well-being!

Disclaimer: The information provided on this blog is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before making any changes to your health regimen. The content shared here is based on the author’s research and personal experiences, and individual results may vary. The author and blog are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures discussed on this site.