Unlock Better Sleep in Perimenopause: My Evening Routine & Sleep Support Supplements

If you're tossing, turning, or wide awake at 3 AM... you're not alone.
Perimenopause has a sneaky way of stealing your sleep — and it’s not just about night sweats or needing to pee. Hormonal shifts during your 40s directly mess with your melatonin, cortisol, and progesterone levels, making it harder to fall asleep, stay asleep, and feel rested when you wake up.

But here’s the truth: you can reclaim your nights.
And today, I’m walking you through my exact evening routine — plus the sleep support supplements that finally helped me stop dreading bedtime.

Why Sleep Disrupts in Perimenopause (And What to Do About It)

During perimenopause, your body produces less progesterone — a hormone that promotes calm and sleep. At the same time, your cortisol levels spike, and melatonin becomes unpredictable. This means:

• Falling asleep gets harder

• Waking up between 2–4 AM becomes the norm

• You feel wired and tired all day

But good news? With the right routine + supplements, you can start getting restorative, healing sleep again.

My Evening Routine for Deep, Hormone-Friendly Sleep

These steps are now non-negotiables in my night routine:

2. I Take a Warm Magnesium-Soaked Bath

Magnesium calms the nervous system and eases muscle tension — perfect for perimenopause stress and restless legs. I add 2 cups of Epsom salts to a warm bath and soak for 20 minutes.

🛒 Amazon Pick: Pure Epsom Salt Lavender Soak

1. I Shut Off Blue Light by 8 PM

Blue light from phones and TVs suppresses melatonin. I use blue light–blocking glasses and switch to warm, amber lighting at night.

🛒 Amazon Pick: Blue Light Blocking Glasses

3. I Sip Tart Cherry Juice + Magnesium Supplement

Tart cherry naturally contains melatonin, and when paired with magnesium, it helps me fall asleep faster and stay asleep longer.

💊 My Favorite Sleep Support Supplement:
I formulated my Magnesium Zinc Supplement with midlife women in mind. It combines Tribulus Terrestris, Longjack, and Saw Palmetto Berries for muscle function, relaxation, sleep quality, and overall vitality.
👉 Shop Magnesium Zinc Supplement at Revive After 40

🛒 Amazon Pick: Tart Cherry Juice Concentrate

4. I Use Aromatherapy & a Sleep Mask

Scents like lavender and chamomile trigger your brain's relaxation response. I use a diffuser in my bedroom and always sleep with a cooling silk sleep mask.

🛒 Amazon Pick:

• Essential Oil Diffuser with Timer

• 100% Silk Sleep Mask for Women

5. I Journal to Dump My Mental Load

Midlife women carry so much in their heads. Brain dump journaling for 5 minutes helps my mind let go. I write 3 things that went well, 3 things I release, and a simple prayer.

📝 Want a guided journal? Grab my Amazon pick Perimenopause symptom tracker and holistic Wellness Journal for Women 40+.

Bonus Tip: I Keep My Room 65–67°F

Your body needs to cool down to fall into deep sleep. I use a cooling fan and breathable cotton sheets. Hot flashes? I layer with a cooling blanket.

🛒 Amazon Pick: Cooling Blanket for Hot Sleepers

Top 5 Sleep Supplements I Recommend for Perimenopause

Here’s what actually worked for me — and what didn’t.

Magnesium Zinc - Supports deep sleep & calms nerves (Shop mine here) Tart Cherry - Natural melatonin source (Shop at Walmart) L-Theanine - Reduces racing thoughts before bed (Shop at Walmart) Ashwagandha - Lowers cortisol at night (Shop mine here) Melatonin (Low Dose) Resets sleep rhythm Only microdose—try this one

*Avoid high-dose melatonin or stimulant “sleep pills” — they can leave you groggy or disrupt natural hormone cycles.

Your Sleep Reset Starts Tonight

If you're struggling with perimenopause sleep, know this: you’re not broken. Your hormones are just changing.

Start with just one habit tonight. Sip the tart cherry juice. Diffuse lavender. Journal what’s on your heart.
Then add the next step.

With consistency and the right support, you can sleep well again — naturally.

Ready to take back your evenings?
💌 Download my free Perimenopause Survival Checklist for more wellness strategies.
🛍️ Shop my full Wellness After 40 Collection for supplements and self-care picks.
📺 And don’t miss my YouTube video: “How to Beat Perimenopause Insomnia Fast!”

Let’s revive your nights. You deserve it.