In this guide
Perimenopause is the time before your last period when hormone levels change unevenly. Hot flushes, night sweats, changes to your cycle, poorer sleep and mood changes are common. The NHS advises contacting a doctor if you think you have perimenopause symptoms and want to know your options, because early advice can help.
The bedroom and evening
- Keep the bedroom cool and well aired, with a fan or a glass of cold water by the bed.
- Wear light nightwear and use layers of bedding you can easily remove.
- Go to bed and get up at similar times, including at weekends.
- In the hour before bed, cut down on screens and do something calming.
Hot flush triggers
The NHS lists spicy food, caffeine, hot drinks, smoking and alcohol as common triggers. Keep a short diary for two to three weeks: when you woke up, whether you had hot flushes and what you ate and drank in the evening. This makes it easier to see what helps you. Regular exercise and a healthy weight also help.
Talking therapy and treatment
Cognitive behavioural therapy can help with hot flushes, sleep problems, anxiety and low mood. If symptoms affect your work, relationships or sleep, talk to a doctor about treatment options, including hormone therapy, with an assessment of the benefits and risks for you. Also check with a doctor before taking herbal remedies or supplements, because they can interact with medicines.
When to see a doctor
See a doctor if you bleed more heavily than before, if you have any bleeding after 12 months without a period, if you have palpitations, or if you have felt low for a long time. If you have thoughts of harming yourself, seek emergency help straight away.
Common questions
Does hormone therapy help with hot flushes?
Hormone therapy is one treatment option for hot flushes, but the decision is individual. A doctor weighs the benefits and risks based on your age, health and family history.
Can supplements solve insomnia in perimenopause?
Rarely on their own. Sleep habits, avoiding triggers and, if needed, cognitive behavioural therapy help more. Check herbal remedies with a doctor first.
Before first use
Choose products for your dietary routine and care needs. Follow a healthcare professional’s advice for diagnosis and treatment of symptoms. Check suitability first during pregnancy and for use by children.
