Tame Hot Flashes and Sleep Better With These Easy, Effective Perimenopause Micro Habits

Struggling with hot flashes, mood swings or weight gain during perimenopause? Simple perimenopause “micro habits” added to your daily routine can help balance fluctuating hormones like estrogen and progesterone. Incorporating easy changes can significantly improve symptoms, easing perimenopause discomfort and supporting your overall well-being. 

What are micro habits?

Micro habits are small, positive steps to incorporate into your daily routine that can make a big difference to your overall lifestyle. They can be centered around nutrition, exercise, stress relief, sleep or any other area you’d like to improve.. 

These are “everyday habits that, over time—if you keep up with them—can move you towards a larger goal,” explains Navya Mysore, MD Medical Director of Women’s Health at healthcare startup Nurx. “Because they are small and not time-consuming, they should be easy to incorporate into your life so you can be consistent with them.”

When it comes to perimenopause, these micro habits can help mitigate discomfort linked to aging and transitioning to menopause while promoting overall health, adds Jennie Stanford, MD, FAAFP, DipABOM, a family physician and medical contributor for consumer advocacy group Drugwatch.

Why micro habits are beneficial during perimenopause

While micro habits benefit general health, they are especially effective for women experiencing perimenopause symptoms. Why? Dr. Mysore explains that hormones, notably estrogen and progesterone, fluctuate during this time. And those unbalanced levels can affect sleep, mood and energy. “By implementing micro habits to help improve your sleep hygiene and diet and increase exercise, you can help temper the effects of hormonal changes that might be happening,” she says. 

9 perimenopause micro habits worth trying

“Micro habits for perimenopause might include improving sleep hygiene, implementing regular cardiovascular and weight-bearing exercises and increasing protein intake with your diet,” says Dr. Mysore. These small changes will deliver the biggest bang for your buck when it comes to improving your quality of life.

In a recent Instagram reel, Casey Farlow MPH, RDN, a dietitian specializing in perimenopause weight loss and nutrition, shared several perimenopause micro habits to start with. Tip: You don’t have to incorporate these habits all at once! Try one that seems easiest to add to your day, then gradually work your way up to incorporating a few more.

1.  Hydrate in the morning

Hydrating with 8 oz. of water each morning is a simple micro habit that boosts metabolism and supports brain function, particularly during perimenopause.Dr. Stanford notes that “drinking sufficient water for hydration helps support the health of cells and organs and helps promote overall health and vitality.”

1. Take a stroll after lunch

A 10-minute post-meal walk is a highly effective perimenopause micro habit, helping to stabilize fluctuating blood sugar levels which can be harder to keep steady during perimenopause and menopause.

1. Do an evening body scan

Practice a 15-minute body scan or meditation before bed to optimize sleep quality. Lie on your bed and feel your body for any sensations, such as vibrations, tingling, heaviness, pressure, movement, heat, and coolness. The goal is to become aware of them without trying to change them.

To give it a try, check out the video below:

1. Enjoy an anti-inflammatory snack

Swap a less-than-healthy afternoon snack with a handful of nuts or fresh berries instead. “Following an anti-inflammatory diet, including a focus on fiber, helps promote healthy digestion and reduces chronic inflammation,” notes Dr. Stanford. More fiber-rich anti-inflammatory foods to work into your daily diet include avocado, broccoli, oats, chia seeds and flaxseed.

1. Aim to eat 25+ grams of protein at every meal

Add a source of lean protein (like half of a chicken breast, two eggs, three and half ounces of salmon or one cup of  Greek yogurt) to each meal to support muscle retention and optimize metabolism. “Sufficient protein helps maintain a healthy weight by promoting satiety, specifically during perimenopause,” says Dr. Stanford.

1. Have an “emotional support” water bottle

This is simply a bottle you like that you carry around with you to remind you to sip often. Having it handy reminds you to  drink throughout the day to help you reach hydration goals.

1.  Limit caffeine after noon

Reduce caffeine intake after 12 PM to prevent sleep disruption. That may mean enjoying that square of chocolate with lunch instead of dinner, or swapping your caffeinated black tea for a decaf cuppa.

1. Practice gratitude

Jot down three things you’re grateful for every day to improve your mood. You can do it with a pen and paper (check out our journal prompts if you’re not sure where to get started), or a free gratitude journal app like Gratitude Journal Prompts (iPhone) or Gratitude Self-Care Journal (Android).

1. Wind down for sleep

Create a calming bedtime routine, like dimming lights and avoiding screens around one hour before bedtime for better sleep. You can also try “going to bed a half hour before your usual bedtime to increase your total sleep time,” adds Dr. Mysore.

For more ways to ease perimenopause symptoms

The Best Exercise Routine for Perimenopausal Women To Burn Fat

The Perimenopause Diet: Foods to Eat and Avoid

Perimenopause Cramps: Doctor Explains Causes and Best Practices for Relief

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.