Sleepless in Perimenopause: Understanding and Treating Insomnia Naturally

Holistic Solutions for Hormonal Sleep Disruptions with Dr. Simone Sturm

If you’re in your 40s or 50s and suddenly finding yourself wide awake at 2:00 AM, you’re not alone. Insomnia is one of the most common—and frustrating—symptoms of perimenopause and menopause, impacting nearly 40–60% of women during this transition. At Denver Holistic Medicine, Dr. Simone Sturm helps women address insomnia through personalized, root-cause, and natural solutions that go beyond sleep aids.

Why Hormones Disrupt Sleep

During perimenopause and menopause, hormone fluctuations—especially estrogen, progesterone, and cortisol—can directly impact sleep quality. Here’s how:

  • Estrogen supports serotonin and melatonin production. When it drops, so do your brain’s natural sleep signals.

  • Progesterone has a calming effect. Lower levels can make it harder to fall asleep and stay asleep.

  • Cortisol may become dysregulated due to stress and adrenal fatigue, leading to a “wired but tired” feeling at night.

These changes can lead to trouble falling asleep, frequent nighttime waking, and poor sleep quality—leaving you exhausted, foggy, and frustrated.

Holistic Ways to Treat Insomnia in Perimenopause and Menopause

At Denver Holistic Medicine, Dr. Simone Sturm takes a whole-body approach to sleep issues, addressing not just hormones, but all contributing lifestyle, nutritional, and emotional factors.

1. Nutrition for Better Sleep

  • Balance blood sugar with protein-rich meals, especially at dinner.

  • Avoid caffeine and alcohol in the evening—both disrupt sleep architecture.

  • Eat magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate to calm the nervous system.

2. Lifestyle Strategies

  • Create a calming bedtime routine—think warm baths, dim lighting, and no screens an hour before bed.

  • Try gentle evening yoga or deep breathing to activate your parasympathetic nervous system.

  • Keep your bedroom cool and dark, and use blackout curtains if necessary.

3. Targeted Supplements

  • Magnesium glycinate or taurate to calm the nervous system and relax muscles

  • L-theanine or GABA to promote restful, uninterrupted sleep

  • Adaptogens like ashwagandha or rhodiola to support cortisol balance

  • Melatonin, used judiciously under guidance, can help reset circadian rhythms

Dr. Simone Sturm always recommends individualized supplement protocols—because your sleep struggles are as unique as you are.

Natural Hormone Support

For many women, supporting estrogen and progesterone balance—either through herbs like chaste tree berry, liver support for estrogen metabolism, or bioidentical hormone therapy (if appropriate)—can dramatically improve sleep quality.

As a trusted holistic doctor for menopause in Denver, Dr. Simone Sturm works closely with each patient to assess hormone levels and customize treatment plans using natural, evidence-based therapies.

Sleep Is Not a Luxury—It’s a Hormonal Superpower

Restorative sleep is essential for healthy hormone balance, mood, metabolism, and memory. If you’re experiencing insomnia during perimenopause or menopause, you don’t have to push through it or rely on sleeping pills that only mask the issue.

With compassionate, root-cause care at Denver Holistic Medicine, you can reclaim restful nights—and wake up feeling like yourself again.

Schedule your consultation today with Dr. Simone Sturm, a leading holistic doctor in Denver, and start your journey toward better sleep and vibrant health.

Simone Sturm