Perimenopause can feel like a mystery. One day you’re powering through your to-do list, and the next you’re wide awake at 3 a.m., wondering if you’re losing your mind or just your hormones. This transition can start as early as your late 30s or early 40s, and the signs are often subtle. But the good news? You’re not alone, and you can feel better.

Here are 7 of the most common signs of perimenopause and what you can do about them.

1. Your Periods Have Become Irregular

You may notice that your menstrual cycles are varying in length and intensity, resulting in cycles that are shorter, longer, heavier, or lighter than usual. It's important to understand that experiencing these changes is completely normal and can happen for a variety of reasons. Additionally, skipping a month is not uncommon, and some individuals may also experience spotting between cycles. If you notice significant changes or have concerns about your menstrual health, it’s always a good idea to consult with a healthcare professional for guidance and support.

What Helps: Track your cycle to see what changes are occurring, and not always be taken by surprise when Aunt Flo shows up more or less frequently. Apps and wearables work great for this, or you can simply log it on your calendar.

2. You’re Hot… Then Freezing

Welcome to the hot flash rollercoaster, a classic symptom of perimenopause. These sudden bursts of heat can strike at any time—during a boardroom meeting, while relaxing in bed, or even at brunch with friends. These rollercoaster feelings of warmth can be incredibly disruptive and may leave you feeling embarrassed, especially in social situations. And then some experience feeling really cold, or you end up really cold as your sweat cools.

What Helps: Dress in layers to give you the flexibility to adapt to sudden changes in body temperature. Keeping your living space, especially your bedroom, cool can help minimize discomfort. Additionally, reducing your intake of alcohol, caffeine, and spicy foods might lessen the severity of hot flashes. Consider incorporating magnesium-rich supplements like Morphus Magnesium into your routine, as they can support temperature regulation in your body and improve the quality of your sleep.

3. Mood Swings and Irritability

You may feel like you’re on an emotional seesaw. One minute you might be in tears, and the next, you’re ready to snap at the slightest provocation. Hormonal fluctuations can lead to increased irritability and mood swings.

What Helps: Regular physical activity, mindfulness practices like meditation and yoga, and establishing a hormone-friendly diet, including plenty of whole foods and hydration, may help stabilize your mood. If your mood changes become severe, don’t hesitate to reach out to a healthcare provider for support.

4. Sleep Disruptions

Insomnia and restless nights often accompany perimenopause, a transitional phase leading up to menopause. During this time, hormonal changes can significantly affect sleep quality. Many women find it challenging to both fall asleep and stay asleep, leading to a cycle of fatigue and discomfort. These sleep disturbances can be attributed to fluctuations in estrogen and progesterone levels, which play crucial roles in regulating sleep patterns. As a result, it’s not uncommon for those experiencing perimenopause to feel more irritable or anxious, creating even more obstacles to rest. Addressing these issues is essential for overall well-being and can greatly improve the quality of life during this transition.

What Helps: Developing a calming bedtime routine can be very beneficial. This might include practices such as reading, gentle stretching, or deep-breathing exercises. Keeping electronics out of the bedroom and maintaining a dark, cool sleep environment can also contribute to better sleep quality. Morphus Sleepus helps calm your nervous system so you can get a better night's sleep.

5. Vaginal Changes

You may notice changes in vaginal health, including dryness, which can lead to discomfort during intimacy. More frequent urinary tract infections are also common. These changes are typically attributed to decreased estrogen levels during perimenopause.

What Helps: Discussing these changes with your healthcare provider can open up options such as vaginal moisturizers or lubricants specifically designed to address dryness. Plenty of over-the-counter options and prescription remedies are available.

6. Weight Gain and Body Changes

It’s common to notice unwanted weight gain or changes in body composition during this transitional period. You can eat and exercise the same way you always have, and still your waistline keeps expanding. Changes in metabolism, coupled with hormonal fluctuations and high stress levels, can lead to an increase in abdominal weight.

What Helps: A balanced diet rich in whole foods and regular exercise can help manage weight. Incorporating strength training into your routine can also help maintain muscle mass as metabolism slows. Consider consulting a nutritionist for personalized advice. Managing your stress through meditation, therapy, or finding activities to enjoy can also help.

7. Memory Lapses and Brain Fog

You may feel like your brain is constantly moving through a fog, struggling to concentrate or remember details. Many women report experiencing memory lapses during perimenopause, which can be frustrating and alarming. Your motivation may be at an all-time low, and your procrastination may be at an all-time high. You aren't alone.

What Helps: Engaging in brain-stimulating activities, such as puzzles, reading, or learning new skills, can help keep your mind sharp. Also, ensure you get enough quality sleep, as fatigue can exacerbate feelings of brain fog, and our brains do a lot of housekeeping at night when we're in deep sleep.

Bottom Line

Embracing this transition with knowledge and support can empower you to manage your symptoms effectively. Connecting with other women going through similar experiences, seeking guidance from healthcare professionals, and learning about lifestyle options are all excellent steps toward feeling more in control during perimenopause. Remember, you’re not alone on this journey.