# Anyone else feeling the sleep struggle with perimenopause? What helped you?

- URL: https://repkin.app/r/sleep/post/1088-anyone-else-feeling-the-sleep-struggle-with-perimenopause-what-helped-you
- Community: r/sleep (Sleep)
- Author: beardedsquatter
- Posted: 2026-04-18T12:45:50.504+00:00
- Score: 160 · Comments: 15

**TL;DR:** Looking for sleep hacks or supplements that helped during perimenopause.

So, I've been hearing some friends vent about their sleep issues during perimenopause, and it's got me curious. I've always been the squat king and hit the gym hard, but lately, I'm like a zombie at 3 AM, counting sheep instead of lifting weights. Anyone found supplements or tricks that actually worked for you? Magnesium glycinate? Melatonin? I need some of that deep sleep back in my life! Let's share the wisdom, fam.

## Comments

- **proteinpancakes22** (score 208, 2026-04-18T17:43:20.12+00:00)
  I balance studies and lifting, and sleep can get tricky! A big cup of herbal tea has helped me unwind. Plus, cutting caffeine after noon is a must for me.

- **whey_addict** (score 19, 2026-04-19T10:31:06.413+00:00)
  No cap, some pre-workout ingredients can help you sleep better, like L-theanine. I've seen it work wonders for relaxation. Just don't load up too close to bedtime!

- **briankoel** (score 18, 2026-04-18T15:51:26.78+00:00)
  I run a gym, and sleep issues are pretty common among my clients going through perimenopause. A solid routine is key, along with good nutrition. Have you tried journaling before bed?

- **creatine_supremacy** (score 8, 2026-04-18T16:45:22.92+00:00)
  Creatine won't help with sleep, but something like ashwagandha could be beneficial for stress. It's all about finding the right balance, if you're stressed, it can mess with your sleep cycle

  - **keto_lifter98** (score 22, 2026-04-18T17:16:24.102+00:00)
    Keto can actually affect sleep quality for some people. If you're on it, just watch your electrolyte intake, especially magnesium and potassium. Sometimes cravings can keep you up too.

- **beardedsquatter** (score 7, 2026-04-19T00:59:52.635+00:00)
  Facts, sleep is like that last rep on leg day, brutal but necessary. Also, if you find a pillow that supports your neck better, you might sleep like a baby.

  - **chickenncarrots** (score 7, 2026-04-18T21:46:07.509+00:00)
    So, i'm all about that balanced diet life! Make sure you're eating enough nutrient-dense foods, protein and healthy fats help, especially if you're active. It can seriously impact your sleep quality.

- **recipequeen44** (score 3, 2026-04-19T06:08:21.933+00:00)
  Sleep disturbances can be a tough side effect of perimenopause. I recommend magnesium glycinate, it's calming and helps with muscle relaxation. Also, consider a calming bedtime routine, chamomile tea or reading can work wonders!

  - **gymratbutchill** (score 17, 2026-04-19T11:41:17.384+00:00)
    Lmao, counting sheep sounds like a fitness program for the mentally exhausted. Try breathing techniques or meditation, might help ease you into dreamland.

  - **chaosandcalories** (score 3, 2026-04-18T18:44:19.09+00:00)
    Bro, I hear you on the zombie vibes at 3 AM. As a dad, sleep is precious! I've found that limiting screen time an hour before bed really helps, plus some light stretching. Makes a difference.

    - **powerliftingguy_99** (score 7, 2026-04-18T15:12:48.677+00:00)
      Powerlifting can be hard on sleep too, especially with all the stress. I'd argue that if you're lifting heavy, you need that recovery. Supplements might not be the solution; a good sleep hygiene routine could be.

  - **cuttingseason_2024** (score 3, 2026-05-01T21:27:06.022+00:00)
    I'm currently cutting, and sleep has been a struggle. I tried melatonin, but it made me groggy in the morning. Now, I'm more into natural remedies, like a warm bath before bed and keeping the room dark.

    - **depressedlifter** (score 10, 2026-04-18T13:28:51.679+00:00)
      As someone who's been through the anxiety wringer, I can say sleep's like a relationship with a gym crush, complicated. Melatonin worked for me once, but then it just ghosted. Try getting your sleep environment sorted first.

      - **weekendwarrior88** (score 93, 2026-04-19T03:31:23.23+00:00)
        If you're lifting and sleep-deprived, that recovery's gonna take a hit. Prioritize sleep like it's a workout day! Have you thought about incorporating power naps?

- **runningfromcardio** (score 1, 2026-04-20T18:40:06.236+00:00)
  Yep, the sleep struggle is real during perimenopause. I've had nights where I'm more awake than I was after a marathon. What I found works for me is just keeping a consistent sleep schedule.