Julie Cardoza

Consistent, well-chosen sound — white noise, nature sounds, slow music — can support sleep by masking sudden disruptions, particularly useful during perimenopause's fragmented nights.

Sleep was always essential, but in perimenopause it becomes something closer to foundational — affecting mood, memory, and the body's capacity to meet everything else this season asks.

When standard sleep hygiene isn't enough, complementary approaches like hypnosis, CBT-I and acupuncture offer real, research-supported options. Here's what the evidence shows.