Perimenopause is the transitional phase before menopause when your body begins to produce less estrogen, signaling the end of your reproductive years. It can last anywhere from a few months to several years, and while it’s a natural part of aging, the symptoms can be confusing and sometimes disruptive.
Not sure if you’re in perimenopause? Here are 5 key signs to look for:
1. Sleep Disruption
One of the first signs of perimenopause is disrupted sleep patterns. 50% of perimenopausal women report disrupted sleep. If you find yourself waking up multiple times during the night, or having trouble falling asleep even when you’re tired, it could be due to fluctuating hormone levels. New evidence suggests that low levels of estrogen and progesterone can interfere with your body's ability to maintain a restful sleep cycle. Some women experience insomnia or wake up frequently, which can leave you feeling fatigued during the day. This constant sleep disruption can also contribute to irritability, stress, and other mood-related symptoms.
Tip: To help manage sleep disturbances, try sticking to a consistent sleep schedule, reduce caffeine intake, limit fluids the hour before bed, and create a relaxing bedtime routine.
2. Hot Flashes and Night Sweats
Another telltale sign of perimenopause is the onset of hot flashes and night sweats. These sudden feelings of heat are due to the temperature control system in your brain being affected by lower or fluctuating levels of hormones. You might feel your face flush, and your skin may become red or sweaty. Hot flashes can last for just a few seconds to several minutes and occur at any time, including during the night. Night sweats are simply hot flashes that happen while you sleep, often causing you to wake up drenched in sweat and needing to change your sheets or clothes. This can further disrupt your sleep and leave you feeling exhausted the next day.
Tip: Try keeping your bedroom cool, using lightweight bedding, and avoiding spicy foods and alcohol, which can trigger hot flashes.
3. Mood Changes
Perimenopause can bring about unexpected mood swings, irritability, anxiety, or even feelings of depression. These emotional changes are often linked to fluctuating hormone levels, stress, sleep disruption, and hot flashes.
You might find yourself feeling anxious or down for no clear reason, or becoming more easily frustrated than usual. This is a very real symptom of perimenopause. While these mood swings are a normal part of perimenopause, if you’re struggling with persistent or severe emotional changes, it’s important to reach out to a healthcare provider for support.
Tip: Regular exercise, a healthy diet, mindfulness practices, and talking to a therapist or support group can help manage mood swings during perimenopause.
4. Menstrual Irregularities
One of the first and most obvious signs of perimenopause is changes in your menstrual cycle. As your hormone levels fluctuate, you might notice that your periods become more unpredictable.
You could experience:
Heavier or lighter bleeding than usual
Periods that are longer or shorter in duration
Cycles that are either closer together or spaced further apart
Sometimes, your period might skip altogether for a month or more, only to return unexpectedly. These irregularities are a sign that your ovaries are beginning to slow down, though it can take several years for menstruation to stop completely (which signals the arrival of menopause).
Tip: If you’re concerned about unusual or severe changes in your period, talk to your doctor to rule out any other underlying conditions.
5. Vaginal Dryness and Pain During Sex
As estrogen levels decline during perimenopause, many women experience vaginal dryness, which can lead to discomfort or pain during sex. Estrogen helps keep the vaginal tissues lubricated and elastic, and when its levels drop, the vaginal walls can become thinner and drier. This can result in itching, irritation, and painful intercourse. If you notice a decrease in natural lubrication or discomfort during intimacy, it’s could be due to these hormonal changes. Fortunately, there are remedies, such as water-based lubricants, vaginal moisturizers, or you can talk to your doctor about low-dose, topical vaginal estrogen treatments, that can help alleviate these symptoms.
Tip: Don’t hesitate to talk to your doctor if vaginal dryness or pain during sex is affecting your well-being. There are plenty of solutions to help restore comfort and intimacy.
Navigating Perimenopause
Perimenopause is a natural part of aging, but the symptoms can sometimes feel overwhelming or confusing. Recognizing the signs, such as sleep disturbances, hot flashes, mood changes, and menstrual irregularities, can help you better understand what’s happening in your body.
If you’re experiencing any of these symptoms and think you might be in perimenopause, it’s always a good idea to consult with your healthcare provider. They can offer support, treatments, and lifestyle recommendations to help you navigate this transition with greater ease.
Remember, every woman’s experience with perimenopause is unique, but you don’t have to go through it alone.
At The Health Lab, we offer a 30 minute, free Discovery Visit where we can talk about all these changes that you're going through, and figure out a plan together. With the right tools and mindset, you can manage the symptoms and embrace this new phase of life with confidence!
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