Sleep Patterns During Perimenopause: A Lifestyle Change

Womens Journal Staff 2 on July 18, 2025

Perimenopause is a natural phase in a woman’s life that marks the transition toward menopause, usually occurring in the late 40s or early 50s. It’s characterized by changes in the menstrual cycle, fluctuating hormone levels, and a variety of physical and emotional symptoms. Among the many challenges women face during this time, sleep disturbances often become one of the most frustrating.

Changes in sleep patterns during perimenopause can be disruptive and affect daily life. Whether it’s difficulty falling asleep, waking up in the middle of the night, or suffering from hot flashes and night sweats, the impact on sleep quality is significant. Fortunately, various lifestyle changes can help manage these disruptions and promote better sleep.

Why Does Perimenopause Disrupt Sleep?

Sleep Patterns During Perimenopause A Lifestyle Change

Photo Courtesy: Unsplash.com

Sleep patterns during perimenopause change for several reasons, all of which are tied to hormonal shifts. Estrogen and progesterone, the primary female hormones, fluctuate dramatically during this phase. Estrogen, in particular, plays a vital role in regulating the body’s temperature, mood, and sleep cycle. As levels drop, many women experience symptoms such as hot flashes, night sweats, and insomnia, all of which interfere with sleep quality.

Progesterone, another key hormone, is involved in promoting relaxation and sleep. As progesterone levels decrease, women may have more trouble falling and staying asleep. These hormonal imbalances often lead to fragmented sleep and increased awakenings during the night.

How Can Sleep Patterns During Perimenopause Be Managed?

Despite the challenges, many women find relief by adopting certain lifestyle changes. These adjustments can help manage sleep disturbances associated with perimenopause, restoring much-needed rest.

1. Establishing a Consistent Sleep Schedule

Maintaining a regular sleep schedule is one of the simplest and most effective ways to improve sleep. Going to bed and waking up at the same time each day helps to regulate the body’s internal clock, promoting a more stable sleep pattern. It’s important to create a wind-down routine before bed to signal to the body that it’s time to sleep. This can include activities like reading, practicing deep breathing, or taking a warm bath.

Staying consistent with sleep times also helps avoid the grogginess that often comes from erratic sleep patterns. By setting a regular bedtime, the body becomes accustomed to a routine, making it easier to fall asleep and stay asleep throughout the night.

2. Creating a Comfortable Sleep Environment

The bedroom environment plays a significant role in sleep quality. During perimenopause, women often struggle with temperature fluctuations due to hot flashes and night sweats. To help manage these symptoms, it’s helpful to keep the bedroom cool and well-ventilated. A fan, air conditioner, or moisture-wicking bedding can make a big difference in staying comfortable throughout the night.

Additionally, a dark, quiet environment is essential for optimal sleep. Using blackout curtains or an eye mask to block out light and earplugs or a white noise machine to drown out noise can help create a peaceful setting for rest. Keeping the bedroom free from distractions like electronics or bright screens before bed can also improve sleep quality.

3. Mindful Eating and Drinking Habits

What’s consumed before bed can greatly impact sleep patterns. Women going through perimenopause should avoid consuming caffeine, alcohol, and large meals close to bedtime. Caffeine, found in coffee, tea, and chocolate, can interfere with the body’s ability to relax and fall asleep. Alcohol may initially make a person feel drowsy, but it can disrupt the sleep cycle, leading to fragmented sleep. Heavy meals, on the other hand, can cause indigestion or discomfort, making it difficult to sleep soundly.

Instead, opt for light snacks like a small piece of fruit or a handful of nuts, which are less likely to disrupt sleep. Staying hydrated throughout the day is essential, but it’s a good idea to limit liquids before bedtime to prevent waking up for trips to the bathroom during the night.

4. Exercise and Physical Activity

Regular physical activity is beneficial for overall health and can also contribute to better sleep. Exercise helps to reduce stress, anxiety, and depression, all common issues that affect sleep during perimenopause. Engaging in activities like walking, swimming, or yoga can help the body relax and prepare for restful sleep.

However, timing matters when it comes to exercise. Intense physical activity right before bedtime can make it harder to fall asleep due to an increase in adrenaline. It’s best to aim for a workout earlier in the day to give the body time to wind down before bed.

5. Relaxation Techniques and Stress Management

Stress is another factor that can interfere with sleep during perimenopause. Managing stress is critical for improving sleep quality. Relaxation techniques like mindfulness meditation, progressive muscle relaxation, or deep breathing exercises can help calm the nervous system and prepare the body for rest.

Creating a calming bedtime routine can also make a big difference. Gentle stretches or a brief period of relaxation before bed can signal to the body that it’s time to wind down. Journaling, listening to soothing music, or practicing gratitude can all help reduce anxiety and clear the mind before sleep.

When to Consider Professional Help for Sleep Issues

If lifestyle changes don’t seem to alleviate sleep disturbances, it may be time to seek professional help. Persistent insomnia or severe night sweats that disrupt sleep can be managed through medical treatments. Hormone replacement therapy (HRT) is one option that can help balance estrogen and progesterone levels, alleviating hot flashes and other symptoms that affect sleep.

In some cases, cognitive behavioral therapy for insomnia (CBT-I) is a highly effective non-medical treatment. CBT-I focuses on changing the thoughts and behaviors that contribute to poor sleep, and it has shown positive results for women going through perimenopause.

Can Supplements Help with Sleep During Perimenopause?

While some women turn to over-the-counter supplements to aid sleep, it’s important to approach this option cautiously. Melatonin, a hormone that regulates sleep-wake cycles, may be helpful for some individuals experiencing difficulty falling asleep. However, it should only be used in consultation with a healthcare provider. Herbal supplements, such as valerian root or chamomile, are also commonly used, but their effectiveness varies from person to person.

Managing Cognitive Effects of Poor Sleep

Photo Courtesy: Unsplash.com

Poor sleep during perimenopause can also lead to cognitive issues like brain fog, affecting concentration and memory. Addressing sleep issues may alleviate these symptoms as well. With improved sleep, mental clarity and focus often return, helping women feel more in control of their daily activities.

Navigating sleep disturbances during perimenopause can be challenging, but with the right lifestyle changes, most women can find relief. By establishing a consistent sleep schedule, creating a comfortable sleep environment, managing diet, and practicing relaxation techniques, women can improve their sleep quality. When lifestyle changes aren’t enough, professional help is available to provide further support. Understanding how hormonal changes impact sleep and addressing these changes proactively can help women feel more rested and energized during this transitional phase.

Olivia Weinstock: Empowering the Next Generation of Creatives

Women's Journal Staff on July 18, 2025

By: Nic Abelian

It’s not every day you meet someone who has mastered the art of juggling multiple passions, yet Olivia Weinstock makes it look effortless. Whether she’s hosting on Fox Sports, singing on stage, or acting in front of the camera, Olivia doesn’t just show up — she owns the moment. But beneath the glitz and glamour lies a powerful story of grit, resilience, and a relentless drive to give back to the industry that helped shape her.

From Sports Journalism to Shaping the Future:

Her ability to connect with high-profile athletes and tell their stories in a relatable way quickly set her apart. Olivia’s presence on Fox Sports became a staple, where she contributed to high-profile events and interviewed some of the biggest names in the sports world. Her work also led to appearances in commercials for major brands, including for widely recognized names in entertainment and sports. But while the world saw Olivia in front of the camera, she was quietly building something much bigger than herself behind the scenes.

Realizing that success wasn’t just about the accolades or the recognition, Olivia took a leap of faith. She founded her own digital agency aimed at mentoring and supporting the next generation of sports journalists. “I want to inspire them to not just take a seat at the table but to build their own,” Olivia explains. With this initiative, she’s creating opportunities for young talent to break into the industry, teaching them that their voices matter and that they too can become trailblazers.

Overcoming Personal and Professional Obstacles:

Olivia’s rise to success hasn’t been without its challenges. Like many women in competitive industries, she had to prove herself time and again. As a female journalist in sports — an area often dominated by men — Olivia faced obstacles that could have easily discouraged her. But rather than allowing these barriers to define her, she used them as motivation to push forward.

“I’ve always believed that your biggest challenges are your greatest opportunities for growth,” Olivia shares. These words have guided her throughout her career. Every obstacle became a lesson, teaching her the importance of resilience and perseverance. Her story isn’t one of perfection, but of growth — growth in both her professional abilities and her personal strength.

While the public saw Olivia’s rise to fame in front of the camera, she was also quietly developing her leadership skills behind the scenes. She took every challenge as an opportunity to mentor others, demonstrating that success is not about individual achievements but about helping others achieve their potential. Olivia knew that the road she walked could be smoother if she made sure others could walk it with confidence, too.

A New Chapter of Artistic Expression:

As Olivia continued to build her brand in sports journalism, she never stopped nurturing other creative passions. Always one to push herself, she ventured into music and acting, exploring new avenues for artistic expression. “I’m not afraid to push my boundaries,” she says. “If anything, I’m excited to see how far I can go.”

The decision to pivot into acting and music wasn’t a quick one. It took courage, but Olivia knew that true growth meant stepping outside her comfort zone. It was more than just an opportunity to showcase her talents; it was a way to challenge herself and take on new, exciting projects. With her sights set on refining her vocal abilities and acting skills, Olivia is on the verge of what aims to be an extraordinary new chapter in her career.

Her passion for continuous self-improvement is evident in everything she does. Rather than being content with past achievements, she is constantly looking for ways to evolve, taking calculated risks, and forging a path toward new creative endeavors. Olivia’s fans and industry peers alike eagerly anticipate what’s next from her, knowing that she will always bring her best to the table.

What Makes Olivia Stand Out:

What truly sets Olivia apart from others in her field is her authenticity. She has never been one to follow the crowd — instead, she’s created her own path. And with that path comes a deep commitment to giving back. She’s a mentor, a leader, and a role model for the next generation of creatives. Olivia’s success isn’t just measured in accolades like the Golden Mic Award or recognition from renowned industry organizations; it’s measured by the impact she has had on those she’s mentored along the way.

“I believe being self-made isn’t just about achieving success,” Olivia shares. “It’s about helping others do the same.” This philosophy has guided her throughout her career and continues to fuel her passion for making a difference in the lives of others. Olivia’s mission is clear — to inspire others to achieve their dreams and create their own legacies, just as she has.

Moving Forward:

Olivia Weinstock’s journey is a powerful reminder that success is not a destination but a journey of constant reinvention, growth, and the drive to make a meaningful impact. She’s not just creating a career; she’s creating a movement that empowers others to dream big and push beyond the limits they once thought were impossible.

As Olivia continues to break barriers in the entertainment industry, her story will continue to inspire and resonate with anyone who has ever dared to chase their dreams. Stay tuned for her upcoming projects, as she shows the world that there is no limit to what you can achieve when you’re passionate, driven, and dedicated to helping others along the way.

For more updates and to learn more about Olivia’s future projects, visit her Instagram or email here at olivia.weinstock@fox.com

Sculpted, Not Starved: Approaches to Managing Stubborn Fat

Women's Journal Staff on July 18, 2025

By: Rashid Ali

A Conversation Between a Dietician, Fitness Trainer, and a Leading Plastic Surgeon

Despite our best efforts in the gym and kitchen, stubborn fat deposits often resist even the most disciplined routines. Whether it’s the lower abdomen, love handles, thighs, or back, these areas can be especially frustrating — and sometimes feel particularly challenging to change.

To explore effective solutions, we brought together three experts from different fields: – Laura Mitchell, Registered Dietitian specializing in metabolic health – Marco Diaz, certified personal trainer with a focus on body recomposition – Dr. Nazmi Baycin, board-certified plastic surgeon and a leading authority on liposuction procedures in Dubai.

Together, they unpack the myths, realities, and modern strategies for achieving sustainable fat reduction — from natural methods to advanced surgical intervention.

Why Is Some Fat So Difficult to Lose?

Laura Mitchell, RD: “Fat distribution is largely hormonal and genetic. Women often store more fat in the hips and thighs due to estrogen, while men typically hold onto belly fat. Some areas are more resistant to breakdown because they’re metabolically less active. So even in a calorie deficit, your body may not always prioritize burning fat from these stubborn spots.”

Marco Diaz, Fitness Trainer: “Exactly. You can lose weight, but still have a belly pooch or fat around the flanks. Unfortunately, there’s no such thing as spot reduction through exercise. The body decides where it sheds fat, and that’s where people often feel stuck in the process.”

What Works: Diet or Exercise?

Laura Mitchell: “Both are essential, but if you’re asking what tends to have a more noticeable effect, it’s diet. A sustainable calorie deficit, paired with enough protein and micronutrients, is crucial. Quick fixes or extreme diets can slow your metabolism and can end up preserving fat while burning muscle — the opposite of what you want.”

Marco Diaz: “I focus on building lean muscle through resistance training combined with high-intensity interval training (HIIT). The more muscle you build, the more calories you burn at rest. That’s key to long-term fat reduction and body recomposition.”

When Diet and Exercise Aren’t Enough

Dr. Nazmi Baycin: “Some patients do everything right — they eat clean, they train hard — but still find it difficult to shift fat from certain areas. That’s where liposuction may be an option. It’s not a weight loss tool; it’s a body contouring procedure designed to reshape areas where fat is genetically or hormonally persistent.”

Marco Diaz: “I’ve trained clients who’ve hit that wall. They’re lean, strong, and consistent, but they still struggle with problem areas. When they combine our training with a surgeon like Dr. Baycin, they finally get the balanced physique they’ve worked for.”

A Sculptor’s Approach to Liposuction

Dr. Nazmi Baycin, known for his artistic approach and natural-looking outcomes, treats liposuction as more than just fat removal.

“It’s about precision and proportion,” he explains. “I sculpt the body rather than just flatten it. Whether it’s the abdomen, thighs, arms, or flanks, the goal is to enhance contours while maintaining harmony.”

Dr. Baycin’s technique often involves 360-degree liposuction, addressing the entire midsection, and may also include fat grafting to create smooth, athletic lines. Patients especially appreciate his ability to deliver well-defined results that still look completely natural.

Post-Procedure: Is It Permanent?

Laura Mitchell: “Fat cells removed through liposuction don’t grow back, but the ones that remain might still expand if you overeat or stop moving. Long-term results depend heavily on adopting good nutrition habits.”

Marco Diaz: “Recovery is the reset point. I build custom training plans once patients are cleared for activity, to maintain tone and enhance the surgical outcome. Strength training after liposuction not only helps sculpt the body but also reduces the chances of fat returning to unwanted areas.”

Dr. Baycin: “Surgery gives you a head start. What you do with that opportunity has a significant impact on how long the result lasts. I always emphasize that aesthetic surgery works best when paired with an active lifestyle.”

For many people, stubborn fat isn’t a sign of laziness — it’s simply a part of their unique physiology. Thankfully, a blend of smart nutrition, targeted training, and, when needed, expert surgical contouring can help achieve meaningful, long-lasting transformation.

As Dr. Nazmi Baycin says,

“Our goal isn’t to make everyone look the same. It’s to help each individual look like the best version of themselves — balanced, confident, and natural.”

Disclaimer: The information provided in this article is for informational purposes only and is not intended as medical advice. Please consult with a qualified healthcare professional before making any decisions regarding diet, exercise, or medical procedures. Results from diet, exercise, or surgical procedures may vary based on individual health conditions and factors.