How the decline in melatonin affects sleep and why insomnia begins before hot flashes

There are changes that don’t start loudly or suddenly. They happen quietly, gradually, without warning. Big changes that are often felt first… at night.

Perimenopause is a long and complex process that we’re used to “blaming” solely on estrogen. The truth is, it isn’t the first hormone to change as the hormonal transition begins.

Before the hot flashes, before the irregular cycle, before all the “obvious” symptoms – the body often gives a quieter signal: restless sleep.

It turns out that the first signs of the hormonal transition don’t come from estrogen, but from declining melatonin. This is precisely what causes difficulty falling asleep, nighttime awakenings, and insomnia.

Why we think it’s just stress

Poor sleep and the “racing thoughts” that keep you up at night look like a typical response to stress. That’s why women – and even specialists – often mistakenly attribute these symptoms to stress.

But sometimes the cause isn’t psychological, it’s biological. The body is simply changing its rhythm.

One key sign that the cause isn’t external stress is that awakenings happen at a similar time every night – often between 2 and 4 a.m. – without a clear reason. Another sign is the feeling that you can’t return to deep sleep, even when you’re tired.

That’s when it’s worth looking beyond stress and considering the role of melatonin.

What’s actually happening

Melatonin is produced in the brain and regulates our internal clock—when we fall asleep and when we wake up. As you enter perimenopause, melatonin production begins to decline. This means the sleep signal becomes weaker and more unstable, leading to more difficulty falling asleep and lighter sleep.

At certain hours of the night, melatonin levels can drop sharply, which literally “wakes up” the brain without an external cause. The discomfort is significant because it feels like the body is tired, but the mind is awake. The bigger impact comes the next day, when productivity and the ability to concentrate are significantly impaired.

How to help yourself: practical tips

Sometimes small changes in habits or environment make the biggest difference. Here’s what you can adjust to sleep better:

The room
Keep the space cool and dark. When it gets dark, the brain receives a signal that it’s time to rest and begins releasing melatonin. Even a small amount of light—from a phone, lamp, or TV—can delay this process and make falling asleep harder.

At the same time, the body naturally lowers its internal temperature as it prepares for sleep. If it’s too warm, it’s harder to enter deep sleep.

The day
Specialists advise: avoid screens and excessive stimulation (visual, emotional) from late afternoon until bedtime. Reduce or, even better, stop caffeine in the second half of the day.

The rhythm
Go to bed and wake up at the same time. Avoid long afternoon naps and create a “sleep ritual” (a book, a warm shower, quiet music, a glass of milk).

Stress
Exercise—even light movement during the day, like walking or moderate activity—helps the body become naturally tired in a healthy way and prepares it for better sleep. Short evening practices like calm breathing, a few minutes of yoga, or another relaxation method signal that it’s time to slow down and unwind.

If your thoughts won’t leave you alone, writing them down on paper can help you “switch off” your mind and make space for rest. Small tricks that can support your body without much effort, without supplements, and without complex routines.

At times when the body is changing and nights are no longer the same, it’s more important than ever to return to yourself with more care and understanding. In our app, you’ll find practical guidance, expert advice, and ideas on how to support your body during this transition—with small steps that make a big difference.

Explore the Womeno app HERE.

Sources:

Sleep Foundation – Melatonin and Sleep
National Institute on Aging – Menopause and Sleep Problems
Harvard Health Publishing – Improving Sleep: A guide to a good night’s rest
Cleveland Clinic – Perimenopause and Sleep Changes