10 Beauty Tips for Better Sleep During Perimenopause (and Why Your Skin Desperately Needs It!)

Hey Beautiful!

Let me tell you a little secret: I didn’t realize how long I was in perimenopause until I heard a podcast recently. Yep, there I was, taking a bath, listening to Rachel Hollis talk to her guest about menopause, when she casually mentioned frozen shoulder as an early symptom. My jaw dropped. Wait, what?!

Five years ago, I could barely move my left arm without wincing in pain. I thought it was just stress and maybe something I did to create it. I'd never even heard of "frozen shoulder" until I want to a holistic doctor who enlightened me. I had no idea that was my body’s way of whispering, Hey girl, perimenopause is coming! (And by whispering, I mean aggressively throwing me hints that I ignored.)

Fast forward to now, and the symptoms have become a full-on, no-boundaries houseguest. I wake up so hot (not the good kind) and throw off my sleep pants (sorry, TMI) becuase I feel it concentrated in my legs, like I just ran a marathon in my sleep (my idea of a low impact sports is baking, btw). I get annoying menstral cramps and stabbing fibroid pain for months, even without periods. The bloating? Let’s just say, if sucking in your stomach were an Olympic sport, I’d have had to retire. And my skin? One day, it’s extra dry and flakey or breaking out and the next day it seems totally fine... sigh.

Through trial, error, and a lot of sleepless nights, I’ve figured out what actually helps. So if you’re waking up at 3 AM for no reason, dealing with hot flashes, or wondering why your skin suddenly looks a decade older overnight—keep reading, because we’re getting your beauty sleep (and your glow) back.

Why No Sleep = No Glow

Perimenopause messes with our hormones, which messes with our sleep, which messes with our skin. It’s a vicious cycle.

• Dehydration and dullness – Sleep-deprived skin struggles to hold moisture, making fine lines and wrinkles pop.

• Puffiness and dark circles – Cortisol spikes when we don’t sleep, leading to inflammation, eye bags, and that “Why do I look like I partied last night?” look.

• Collagen breakdown – Sleep is when our skin repairs. Less sleep means less collagen, and less collagen means sagging, deeper lines, and skin that just looks…tired.

How to Get Your Beauty Sleep Back

1. Stick to a Sleep Schedule Whenever Possible (Even on Weekends!)

Our bodies love routine. Try going to bed around the same time each night to regulate your internal clock. It might take some getting used to, but over time, your body will get the hint.

2. Stop Drinking Liquids Earlier in the Evening

Raise your hand if you’ve had to get up three times in the middle of the night just to pee. ?‍ (Same.) The fix? Stop drinking liquids at least two or three hours before bed. Your bladder (and your REM cycle) will thank you.

3. Black Out Your Sleeping Area

Light—even that tiny glow from your phone—can disrupt melatonin production. Try blackout curtains, an eye mask, or even covering up electronic lights to create a sleep-friendly cave.

4. Create a Wind-Down Ritual (Because Your Brain Won’t Just ‘Turn Off’)

If your brain is still running through tomorrow’s to-do list at midnight, you need a pre-bed ritual.

• Dim the lights a few hours before bed.

• Read a real book (not your phone) or do some journaling.

• Take a warm shower or relaxing bath to signal your body it’s time to relax.

• Try deep breathing or meditation (I know, I rolled my eyes at this too, but it works).

• Take supplements that aid you in relaxation such as CBD, Magnesium, Reishi and L Theanine. 

5. Magnesium = A Natural Sleep Hack

Magnesium helps relax muscles, calm the nervous system, and even hydrate your skin. I love magnesium glycinate before bed—or, if I’m feeling extra fancy, a magnesium bath.

6. Manage the Hot Flashes (Because Sweat-Soaked Sheets Are Not It)

Perimenopause night sweats are like an internal bonfire you didn’t sign up for. Here’s how to keep cool:

• Use moisture-wicking sheets (or sleep on a towel if necessary—desperate times).

• Keep your bedroom cool (67°F is ideal but I'm at 72 and good so whatever works for you).

• Sleep in light, breathable fabric (or go full au naturel—no judgment).

7. Reduce Screen Time Before Bed (Yes, That Means Instagram, Too)

Blue light tricks your brain into thinking it’s still daytime, which means bye-bye melatonin. Try putting your phone away at least 30 minutes before bed. (And no, scrolling in bed with “night mode” doesn’t count. I’ve tried.)

8. Combat Sleepless Nights with the Right Skincare

Even when we do everything right, some nights are just bad. That’s where a little AM beauty magic comes in:

• • Caffeine-infused eye cream to de-puff and brighten.

  • Hydrating serums to make up for lost moisture.

  • A good concealer—because let’s be real, some mornings require backup.

9. Try a Weighted Blanket – It’s Like a Hug for Your Nervous System

If you’ve never tried a weighted blanket, let me tell you—it’s a game changer. The gentle pressure feels like someone is giving you a long, comforting hug (in the best way), and it helps calm the nervous system, reduce anxiety, and promote deeper sleep. Studies even show that weighted blankets can boost serotonin and melatonin while lowering cortisol—basically, all the things we need to sleep and keep our skin looking its best. 

10. Stop Checking the Clock (Your Sleep Will Thank You!)

We’ve all been there—waking up in the middle of the night, grabbing our phone, and immediately calculating how much sleep we might get if we fall asleep right now. But all that does is create stress and make it even harder to fall back asleep. Instead, set an alarm clock before bed and resist the urge to check the time if you wake up. 

I hope these tips are helpful!

Here’s to finally getting some well deserved rest! 

Remember, the more you know, the more you glow.

xoxo

Jentri 

ps. Don’t let another sleepless night steal your glow! Tune in to my latest Beauty Aside podcast episode to uncover my secret bonus tip for unwinding before bed—you won’t want to miss this one!