5 Signs You May Be in Perimenopause …And what to do next.

If you’ve been wondering why your body feels a little “different” lately, you’re not alone. For many women, perimenopause sneaks in quietly during the late 30’s or 40’s, bringing along changes that don’t always make sense at first. It’s not menopause yet, but it’s the transition leading up to it, and it can last several years.

Here are five common signs you might be in perimenopause, plus what you can do about each one:

1. YOUR PERIODS BECOME UNPREDICTABLE

You can no longer trust your own body. One month your cycle is shorter, the next it’s longer — or your flow suddenly feels heavier or lighter than usual. Hormonal fluctuations (especially in estrogen and progesterone) are often the culprits.

What to do next: Start tracking your cycle. A simple planner or app can help you notice patterns. If bleeding is very heavy or disrupting your daily life, it’s important to check in with your healthcare provider.

2. SLEEP STARTS PLAYING HARD TO GET

You’re tired but can’t fall asleep… or you wake up at 3 AM and can’t get back to sleep. Changing hormone levels, especially lower progesterone, can mess with your natural sleep rhythms.

What to do next: Create a bedtime routine that supports rest — think low lighting, cooler room temperature, and shutting down screens (if you can help it). Adding magnesium-rich foods (think spinach or pumpkin seeds) may also help promote relaxation.

3. MOOD SWINGS FEEL MORE INTENSE

One day you’re fine, the next you feel irritable or down for no real reason. Hormone shifts can affect neurotransmitters like serotonin, which play a big role in mood.

What to do next: Daily movement (even a short walk), balancing foods and mindfulness practices can help stabilize mood. If symptoms are overwhelming or persistent, reaching out for professional support is a sign of strength, not weakness.

4. YOUR ENERGY IS NOT WHAT IT USED TO BE

That mid-afternoon crash feels more dramatic than before, or you notice fatigue creeping in even after a decent night’s sleep.

What to do next: Prioritize balanced meals with protein, fiber, and healthy fats to keep energy steady. Gentle exercise like walking, yoga, or strength training can also fight fatigue and improve stamina.

5. (The big one!) HOT FLASHES AND NIGHT SWEATS MAKE AN APPEARANCE

They may start out subtle — a warm flush here, a sweaty night there — but they’re often a classic sign of perimenopause.

What to do next: Dress in layers, keep a fan by the bed, and experiment with cooling foods like cucumbers or citrus. Stress management is also key, since stress may trigger or worsen hot flashes. It’s always summer during the later stages of perimenopause!

Perimenopause can feel overwhelming at first, but it’s not something you have to just “push through”. By paying attention to your body, supporting it with nutrition and movement, and making small lifestyle shifts, you can navigate this transition with increased confidence.

If you’re ready to take the next step, check out the Hormone Harmony Planner: it’s designed to help women 40+ track cycles, moods, sleep, and self-care rituals all in one place.