Perimenopause has arrived, and let me tell you, it’s a ride—complete with sleepless nights, hot flashes, and a side of mood swings. I’m right in the thick of it, and if you’re here, you probably are too (or you know someone who is). I had no idea what to expect during perimenopause, but I’ve learned a lot as I’ve navigated this new phase of life.
My friends and I are all comparing notes—hot flashes, brain fog, and all the unexpected moments our bodies throw at us. Let me share what I’ve experienced and a few things that have helped along the way.
What is Perimenopause?
Perimenopause is the transition period leading up to menopause when your hormones start shifting and your body changes in ways you didn’t see coming. It can last anywhere from a few months to several years.
For me, the biggest signs were irregular periods (sometimes heavy, sometimes nonexistent), waking up drenched in sweat, and feeling like my thermostat was permanently broken.
Here’s what you might notice:
- Hot flashes: They show up uninvited and leave you feeling like you’ve stepped into a furnace.
- Sleep problems: Waking up at 3 a.m. for no reason or tossing and turning all night.
- Mood swings: Calm one minute, snapping over the tiniest thing the next.
- Irregular periods: One month it’s a flood, the next it’s barely a trickle, or it skips entirely.
- Brain fog: Forgetting what you were about to say or feeling like you’re in a haze.
While everyone’s experience is different, these are some of the most common changes you might encounter.
Practical Tips to Manage Perimenopause
The one thing I’ve learned about what to expect during perimenopause? You’ve got to go with the flow. Here’s what has made this transition a little smoother for me.
1. Layer up
Hot flashes have no schedule. One moment you’re fine, and the next, you’re sweating through your clothes. I’ve started layering tank tops with lightweight cardigans or jackets so I can adjust quickly.
Some of my friends carry small fans in their purses, and I think I’m going to start carrying a paper one soon. It might seem over the top, but when a heat wave hits, a fan is a lifesaver.
2. Rest
Sleep is one of the biggest challenges for me. Between night sweats, random wake-ups, and insomnia, I’ve had to be intentional about getting better sleep. Here’s what’s helped:
- Keeping the room cool (lower thermostat = better sleep).
- Using a light blanket so I can easily kick it off during a hot flash.
- Staying off screens for an hour before bed.
- Drinking a drink with magnesium before I go to bed.
It’s not a perfect system, but I’m finally getting a little more rest.
3. Hydrate
Hot flashes, brain fog, and headaches seem worse when I’m dehydrated. I don’t go anywhere without my water bottle. Staying hydrated has made a noticeable difference in how I feel throughout the day. It’s probably the most important tip on the list.
4. Exercise
Exercise doesn’t need to be intense, but I’ve found that regular movement helps with mood swings, sleep, and just feeling better overall. Some days, I might just walk around the block. On other days, I’ll do a fun aerobic workout. Both make a difference.
5. Find Your People
Talking about perimenopause with friends has been a game-changer. Sharing what’s working, what’s not, and how we’re feeling reminds me I’m not alone in this. If you don’t have a group of friends to talk to, consider joining an online or local community for support.
Perimenopause isn’t exactly predictable or easy, but knowing what to expect and finding small ways to adapt can make it more manageable. For me, it’s been a mix of trial and error, and a lot of laughs with friends along the way.
