3 Sleep Rituals I Swear By (And One I’ve Given Up) in Perimenopause

 ...because if waking up at 2am were an Olympic sport, I’d have the gold.

You can't teach new tricks to an old blonde who once thought a nightly chamomile was the solution to everything. Or can you?

Lately, I’ve been side-eyeing my own sleep hygiene like it’s a bad housemate who eats my snacks and turns on the lights at 3am. Perimenopause, in all her glory, has been doing her thing—turning my body into a night owl while my brain just wants to sleep like a log. But not just any log. A log that isn’t bloated, overheated, or overthinking whether pistachios are a legitimate bedtime snack.

I tried a few new things. Some worked. Some were a waste of almond milk. But a few? Gamechangers.

So, if you’re waking up at exactly 2:14am every night wondering if it’s your hormones or the leftover curry, this one’s for you.

Why sleep is so messy in Perimenopause

If you’ve ever stared at the ceiling wondering why you’re wide awake while your partner is snoring like a freight train, welcome. You’re officially in the Perimenopause Sleepless Club. There’s no membership fee—just unpredictable hormones, a nervous system on edge, and (for some reason) the overwhelming need to reorganise your spice drawer at 1:48am.

Here’s what’s really happening:

• Oestrogen is declining (rude), which impacts melatonin production
  
• Stress levels (and cortisol) are up
  
• Magnesium stores are down
  
• And your liver? She’s trying her best, okay?
  

All of this means your sleep cues are out of sync. But instead of forcing yourself into a bath-and-lavender-candle situation you don’t actually enjoy, here are a few things I’ve tried that made a real difference.

#1: Eat this before bed (yes, really)

Sleepytime dark chocolate bark

Sounds fancy. Isn’t. Here’s what I do:

• Melt 85% dark chocolate (magnesium win)
  
• Add chopped pumpkin seeds and pistachios (magnesium, tryptophan, and zinc = sleep magic)
  
• Sprinkle sea salt and cinnamon
  
• Chill in fridge, break into pieces, and snack like the hormonal goddess you are
  

Why it works:
Pumpkin seeds are loaded with magnesium and tryptophan, two major players in helping your body produce melatonin (your sleep hormone). Pistachios have melatonin too—and more than most plant foods. Add dark chocolate and you’ve got a trifecta of sleepy girl nutrients.

Best eaten while ignoring the group chat and winding down with a hot drink (coming up next).

#2: Drink this golden sleep tonic

Nutmeg & Turmeric latte

Inspired by Ayurvedic wisdom and powered by fridge staples. Here’s what goes in my mug:

• 1 cup of warmed almond milk
  
• ¼ tsp turmeric (anti-inflammatory queen)
  
• A pinch of nutmeg (naturally sedating, balances vata energy)
  
• A sprinkle of cinnamon
  
• 1 tsp maple syrup or honey (just enough to make it cozy)
  

Why it works:
Turmeric helps calm inflammation (which can mess with hormones), and nutmeg has long been used in Ayurvedic medicine to soothe the nervous system and promote deeper sleep. Warm milk and cinnamon bring the comfort factor, and you feel like you’re doing something mildly witchy and wonderful at the same time.

Bonus: it’s ridiculously delicious and doesn’t involve $68 sleep supplements that taste like beetroot and regret.

#3: Two “Snackfast” options before bed

Frozen banana + pumpkin seeds combo

The ultimate “I can’t be bothered but I need to sleep” snack. Literally:

• ½ frozen banana (natural source of carbs + potassium) 
  
• 1 tbsp pumpkin seeds (magnesium & zinc for hormone balance)
  
• Optional: chamomile tea on the side if you’re feeling fancy
  

Why it works:
Bananas contain a teeny amount of melatonin, but more importantly, the carbs help shuttle tryptophan into your brain to make you feel sleepy. Pair that with pumpkin seeds and you’ve got a gentle little nutrient hug to help your nervous system chill the heck out.

Frozen Cherries (pitted) + pumpkin seed combo

A few spoonfuls of frozen cherries + a tablespoon of pumpkin seeds on the side
(option to add a little shredded coconut or a drizzle of almond butter if you're feeling fancy but exhausted)

Why it works:
The perfect balance of natural carbs + magnesium + tryptophan + sleepy sweetness, without the banana if you’re not vibing with it.

What I’ve given up: Pretending my sleep app is helping

Look, I tried. I downloaded the sleep trackers, synced them to my watch, reviewed the graphs like a NASA scientist…and then realised I was spending more time anxiously analysing my sleep than actually sleeping.

So I let it go. Now I go old-school:

✔ Did I wake up feeling like a human?
✔ Did I avoid yelling at my car seat belt today?
✔ Do I vaguely remember dreaming about Mr Darcy in a cardigan?

If yes, sleep is trending in the right direction.

Key Takeaways

• Magnesium-rich foods like pumpkin seeds, dark chocolate, and pistachios are actual sleep heroes—backed by science, not just your mum’s advice.
  
• Ayurvedic lattes are your new pre-bed ritual if you want warmth, comfort, and a calm nervous system (and a tiny bit of smugness).
  
• Sleep isn't just about sleep—it’s about hormones, stress, nutrition, and how often your liver has to deal with wine + processed snacks.
  
• Sleep apps aren’t mandatory. Trust your body. Trust the banana.
  

Want to know why you’re not sleeping?

If you’ve tried the sleepy snacks, done the warm baths, and STILL feel like your sleep’s a chaotic mess, it might not be your fault.

It might be your Perimenopause Archetype.

Take the free quiz and get answers tailored to your unique symptoms. You’ll learn:

• What your body is really trying to tell you
  
• How to support it with food, lifestyle tweaks & zero guesswork
  
• Which archetype you are: Adrenal Guardian, Hormonal Heatwave, or Broken Burner
  

Take the Quiz and finally sleep like a person who didn’t just walk through a hormonal haunted house.