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Balancing Hormones for Better Sleep: Navigating Perimenopause with Integrative Solutions



In her new book, The Hormone Shift: Balance Your Body and Thrive Through Midlife and Menopause, Dr. Taz Bhatia, a renowned integrative medicine physician, addresses the disruption of sleep due to hormonal imbalances experienced during perimenopause and m


enopause. Hormones like estrogen and progesterone, which have a significant influence on sleep, undergo substantial shifts during these phases, often leading to sleep problems.


Hormones and Sleep:

  • Estrogen influences the sleep-wake cycle and serotonin production, affecting sleep quality due to its decline during perimenopause.

  • Progesterone, a calming hormone, also decreases during perimenopause, leading to restlessness and sleep disruptions.

  • Stress hormones, such as cortisol, can become dysregulated, causing adrenal fatigue, which is fixable with lifestyle adjustments.

  • Hormonal imbalance and stress can lead to Leaky Gut, causing inflammation and subsequently impacting sleep.


Role of Gut Health:

  • Approximately 90% of the body’s neurotransmitters, which impact mood and sleep, are produced in the gut.

  • The gut's health directly affects hormone production and sleep quality due to the intimate connection between gut health, inflammation, and systemic stress.

Solutions for Better Sleep: Dr. Bhatia suggests several strategies for mitigating sleep disruptions during perimenopause:


  1. Limiting Screen Time: Avoid screens at least an hour before bedtime to mitigate blue light exposure and stress from social media

  2. 4-7-8 Breathwork: This technique helps reduce stress and promote better sleep by calming the mind and body.

  3. Adhering to Sleep Hygiene: Going to sleep earlier, limiting caffeine and alcohol intake, maintaining a regular sleep schedule, and creating a comfortable sleep environment.

  4. Supplements: Consider maca root, melatonin, and magnesium, which are beneficial during perimenopause, acting as hormonal toners and easing related symptoms.

  5. Hormone Replacement Therapy (HRT): Under professional guidance, HRT can balance hormone levels and alleviate sleep disruptions, with bioidentical hormone replacement being an option to resolve symptoms. Hormone testing is recommended before starting any therapy.

Dr. Bhatia emphasizes the importance of addressing individual needs and consulting with a regenerative medicine provider for tailored advice and treatments to restore balance to the body during the perimenopause transition, ensuring restful sleep and overall well-being.


Interested in learning more about achieving hormonal balance and enjoying restful sleep during perimenopause? Click here:



to read Dr. Taz Bhatia’s full article on integrative solutions and insights on navigating through this life phase with optimal well-being!


If you have any questions, need assistance regarding hormonal imbalance or other health concerns, don’t hesitate to reach out! Contact Dr. Kalmbacher to schedule a consultation and get personalized advice tailored for you. Your journey to optimal well-being is just one click away!


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