Sleep often becomes lighter, shorter, or more fragmented during perimenopause.

Hormonal shifts affect melatonin production and cortisol regulation, making it harder to stay asleep even if you fall asleep easily. Many women wake between 2–4 a.m. with racing thoughts or a surge of alertness.

This sleep disruption isn’t a failure of routine or discipline. It’s a physiological response to changing internal rhythms.

Gentle evening yoga, reduced stimulation before bed, breathwork, and consistent wind-down rituals help signal safety to the nervous system.

At Hot Flash Yoga, we emphasize rest as a skill — one that can be relearned with patience and compassion.