What Is Perimenopause?

One minute, you’re feeling fine. The next minute, you’re overheating in the middle of winter, your mood is all over the place, and sleep? Forget about it. If things feel off, but you’re not quite sure why, welcome to the club.

Perimenopause has a way of sneaking up on you, bringing a mix of subtle (and not-so-subtle) changes. The good news? You don’t have to just ride it out. Small adjustments — like lifestyle tweaks, better self-care, and the right menopause supplements — can make the transition way smoother.

What Happens Before Menopause?

Perimenopause is the body’s way of easing into menopause — but “easing” might not be the word you’d use to describe it. It’s the transition phase where hormone levels start shifting, and your cycle becomes unpredictable. Some months, your period shows up like clockwork. Other times, it’s late, early, or weirdly heavy.

This phase can last for years (yes, years), usually kicking in during your 40s, but it can start earlier. Your body is winding down its reproductive years, but menopause isn’t official until you’ve gone 12 months without a period. Until then? Welcome to the rollercoaster of perimenopause.

What Are the Signs of Perimenopause?

Wondering if the changes you’re noticing are just stress or something more? If your body feels a little out of sync, perimenopause could be the reason. Some common signs that it might be in full swing include irregular periods, hot flashes, mood swings, trouble sleeping, brain fog, and a dip in libido.

Not everyone experiences every symptom, and some come and go unpredictably. The key is noticing what’s changing for you — because once you know what’s happening, you can start finding ways to manage it.

How To Navigate Perimenopause More Easily

If you’ve picked up on the clues that your body is shifting, you’re not imagining things — perimenopause is doing its thing. Fortunately, you don’t have to just deal with the symptoms and hope for the best. Small changes in your daily routine can make a big difference in how you feel. Consider these tips to help you move through this transition with a little more ease and a lot more control.

Prioritize Quality Sleep

If perimenopause has turned your sleep into a nightly battle, focus on creating a solid nighttime routine. Keep your bedroom cool, avoid screens before bed, and try winding down with a book or meditation. If night sweats are waking you up, breathable pajamas and moisture-wicking sheets can help. Sleep fuels everything — mood, focus, energy — so it’s worth making it a priority.

Get Moving, but Make It Work for You

Exercise is a game-changer for hormone balance, but it doesn’t have to mean intense workouts. Walking, yoga, or strength training can help manage stress, improve sleep, and keep bones strong. The goal isn’t to overdo it — it’s to move in a way that feels good and supports your body.

Eat in a Way That Supports Hormones

What you eat can affect how you feel. Protein, healthy fats, and fiber help stabilize energy and mood. Omega-3s (like salmon and walnuts) support brain health, and calcium-rich foods help keep bones strong. Cutting back on sugar and processed foods can also help with energy crashes and mood swings.

Manage Stress Before It Manages You

Perimenopause can make stress hit harder, so having a go-to way to unwind is key. Deep breathing, journaling, or even stepping outside for fresh air can help regulate your nervous system. Less stress means fewer cortisol spikes, which can help with everything from sleep to mood stability.

Consider Supplements for Extra Support

When lifestyle changes aren’t cutting it, adding the right menopausal supplements to your routine can help fill in the gaps. Some are designed to support brain fog, sleep, or hormonal shifts, making it easier to manage symptoms. Finding what works for your body can make a real difference in how you feel day to day.

Stay Connected and Informed

Perimenopause can feel overwhelming, but you’re not in this alone. Talk to friends, find online communities, or check in with your doctor if something feels off. The more you understand what’s happening, the more confident you’ll feel in handling it.

Manage Perimenopause Like a Champ

Perimenopause is a transition, not a setback. Your body is changing, but that doesn’t mean you have to just ride it out and hope for the best. Prioritizing sleep, movement, nutrition, stress management, and the right support can make a huge difference in how you feel. The key is paying attention to what works for you.

And if things feel overwhelming, remember: you’re not alone, and there are plenty of resources to help you through it. With a few small adjustments, you can navigate this phase feeling more balanced, informed, and in control.