Women's Health Month

Your Health, Your Rules: 5 Powerful Ways to Prioritize Yourself This Women’s Health Month

May is Women’s Health Month and for so many of us, it’s a reminder we didn’t know we needed:

You are allowed to put yourself first.

In fact, your health depends on it.

If you’re navigating the ups and downs of perimenopause, it might feel like your body has a mind of its own. Perimenopause symptoms including fatigue, disrupted sleep, anxiety, mood swings… they all show up, often uninvited... and always at the worst time.

And still, you show up for everyone else.

At Opal & Joy, we know that Women's Health Month is more than awareness; it’s about empowerment. It’s about choosing, even in small ways, to reclaim your energy, your time and your well-being.

Here are five ways to do just that:

1. Sleep Like You Mean It

Sleep is not a luxury: It’s your foundation to a better tomorrow. But during perimenopause, getting good rest can feel like chasing a dream (literally).

This month, protect your sleep like you would any important appointment.

2. Speak Up at the Doctor’s Office

Too many women feel brushed off when they bring up symptoms like brain fog or anxiety. But you deserve to be heard.

Prepare for your next appointment with a short list of what you’re experiencing. Ask questions. Be persistent. You’re not “overreacting”—you’re advocating.

Pro tip: Keep a symptom tracker for a few weeks before your visit. It can help you notice patterns and feel more confident in the conversation. You can use the one in our Perimenofesto, which you can download here.

3. Make Movement Work for You

You don’t need a punishing workout to feel good in your body. Gentle strength training, walking in nature, stretching—whatever supports your energy (not drains it) is the right choice.

Your body is shifting. That doesn’t mean it’s failing; it needs different care.

4. Get Real About Mental Load

You’re not just managing your own life. You might be holding mental tabs on partners, kids, parents, and colleagues. This month, take stock of what you’re carrying—and delegate what you can.

Ask yourself: What would I say to a friend doing this much? Now, say it to yourself.

5. Reconnect With You

Midlife can feel like a blur of responsibilities, shifting identities and unexpected changes. Somewhere between managing symptoms and caring for everyone else, it’s easy to lose touch with yourself. Throw in a hefty helping of perimenopausal hormone fluctuations and you got yourself a really wild ride.

This month, carve out space to reconnect with the version of you that isn’t defined by to-do lists or symptoms.

What brings you peace?

What used to light you up?

What kind of support do you need right now?

Whether it’s five minutes of quiet in the morning, a solo walk, or starting a new ritual (hello, nightly wind-down with our Restorative Sleep System), remember this: You’re still here. And you’re still you—wise, evolving and worthy of care.

You Deserve to Feel Your Best

Perimenopause doesn’t have to be endured in silence. With the right tools, support and community, it can be a time of incredible transformation.

So let this Women’s Health Month be your turning point—not a gentle reminder, but a bold declaration:

My health matters. My needs matter. I matter.

This content is for educational purposes only and is not medical advice.

Back to blog

Leave a comment

Please note, comments need to be approved before they are published.

Perimenopause Insomnia By the Numbers

Frequently Asked Questions About Perimenopause and Sleep

What causes perimenopause insomnia?

Perimenopause insomnia is caused by four overlapping hormonal changes: declining progesterone (which reduces GABA activity, the brain's natural calming mechanism), fluctuating estrogen (which disrupts serotonin, melatonin, and temperature regulation), elevated cortisol at night (causing the classic 3 am wake-up), and age-related melatonin decline.

These changes often happen at the same time, making perimenopause insomnia more complex and harder to treat than general insomnia.

Why do I keep waking up at 3 am in perimenopause?

The 3 am wake-up during perimenopause is typically caused by a cortisol spike. In a healthy sleep cycle, cortisol is at its lowest point in the early morning hours. Perimenopause disrupts this pattern, and cortisol can rise sharply in the middle of the night instead. Declining progesterone also reduces GABA activity, making it much harder to fall back to sleep once you are awake. This is a physiological event, not a psychological one.

How long does perimenopause insomnia last?

Perimenopause can last between 4 and 10 years, and sleep problems may come and go throughout this time. However, many women find significant improvement with targeted support that addresses the hormonal root causes. Sleep problems often come in waves that correspond to hormonal fluctuation rather than a steady linear decline.

Is melatonin effective for perimenopause sleep problems?

Melatonin is often the first thing women try, but it is usually not the right tool for perimenopause specifically. The main sleep problems in perimenopause are driven by progesterone decline, cortisol dysregulation, and estrogen-related temperature and inflammation changes, not primarily by low melatonin. Melatonin may help some women fall asleep faster, but it is unlikely to stop nighttime waking or night sweats. Natural approaches that target multiple hormonal pathways tend to work better.

What natural remedies actually work for perimenopause sleep?

Evidence-backed natural remedies for perimenopause sleep include CBN and CBD (which support the endocannabinoid system involved in sleep regulation and inflammation), ashwagandha (studied for cortisol reduction and improved sleep quality), passionflower (supports GABA activity), reishi (supports healthy stress response and sleep-wake rhythm), and linalool, a botanical terpene studied for nervous system calming. The most effective approach combines several of these to address the multi-root nature of hormonal sleep disruption.

Can perimenopause cause anxiety and sleep problems at the same time?

Yes, and they are usually directly linked. Declining progesterone reduces GABA activity in the brain, which increases anxiety and restlessness while also disrupting sleep. The relationship goes both ways: poor sleep worsens anxiety, and anxiety worsens sleep. Addressing the hormonal root cause rather than treating sleep and anxiety as separate problems is the more effective approach.

When should I see a doctor about perimenopause sleep problems?

You should speak to a doctor if your sleep problems are affecting your daytime functioning, mood, or work performance. Look for a provider who specialises in perimenopause or menopause medicine, as 80% of OB/GYNs have no formal menopause training. Be specific about when symptoms started and how they relate to changes in your menstrual cycle. You should not have to simply live with perimenopause insomnia.

Other Articles You May Like...

View all
1 3
View all

Shop Our Bestsellers

View all