Navigating Peri-Menopause and Menopause: Simple Support for Stress, Sleep, and Anxiety

As I get older, I realize that every phase of life brings its own set of challenges—some more obvious than others. As a Gen-Xer, I have more wisdom highlights than I care to mention, along with some aches and pains that seem to appear out of nowhere. And let me tell you, peri-menopause and menopause have definitely shown me just how important it is to have some support in place - someone who understands it and can be a safe space to help one navigate these changes. Between managing a business, family, and life’s usual demands, I’ve noticed that stress, sleep issues, and anxiety are here more than they are not. But I’ve also learned that with a bit of support from nature and some wise strategies, this phase doesn’t have to feel like an uphill battle or something that one has to deal with in silence.

So, if you’re going through it right now or know someone who is, I want you to know that you’re not alone. Things can be easier when we take some time to nurture ourselves, even when it feels hard.

The Stress of Transition

Peri-menopause usually hits in your 40s, and menopause follows after your periods stop. While it’s an entirely natural transition, it sure doesn’t always feel that way. Between fluctuating hormones, hot flashes, mood swings, and sleepless nights, it’s easy to feel like your body is out of sync and you’ll never feel good again. And let's not forget the stress of balancing life, business, and everything in between—it all adds up.

Whether you’re taking HRT (hormone replacement therapy) or not, there are simple and natural ways to support your body through this phase. And, trust me, they do make a difference.

Sleep Support: Oat Straw and Sleepy Teas

One thing I often hear from clients and friends is how tough it is to get a good night’s sleep during peri-menopause and menopause. Hot flashes, racing thoughts, and general restlessness can really throw off one's sleep schedule. Waking up in the middle of the night and being unable to go back to sleep only makes one even more anxious and tired. I know firsthand how frustrating this can be.

Oat straw has been a lifesaver for me. It’s a mild, calming herb that has traditionally been used to support the nervous system and ease stress. It’s not a magic fix, but when used consistently, it’s a lovely way to help calm the mind and body. I drink a cup or two of this during the day and find it calming, without making me drowsy.

Another favorite is a cup of hot, calming tea, which has also become a ritual of mine in the evenings. I like to mix chamomile, lemon balm, and skullcap—herbs that have been used for years to help us relax and unwind. It's a simple act, but it really does make a difference in how restful your sleep is.

The Power of Rest and Time in Nature

Let me tell you, rest is everything. Between the demands of work and all the things pulling at your time, it can feel impossible to slow down. But rest is essential—and not just in the sense of taking a nap, but genuinely giving your body the space it needs to heal and recharge. Taking a lunch break vs. eating at your desk or on the run is a way to get some rest - closing your eyes for a part of that lunch break can make it even more powerful.

Spending time in nature is one of the best ways I’ve found to calm my nervous system. Whether it’s a walk in the park, sitting in the garden, or just breathing in the fresh air, nature has this fantastic way of resetting you. You don’t have to do anything other than just be. That connection to the earth is grounding and restorative. Even in the biggest cities, there are always spaces where we can escape to connect with nature.

Hot Baths for Deep Relaxation

In addition to sleep and time in nature, a hot bath can be an effective way to unwind and relax. Adding calming herbs like lavender or rose petals to your bath water or using Epsom salts (which has magnesium proven to help us relax and sleep better) may help you release tension and soothe both your muscles and mind. It’s a simple act of self-care that can be done at the end of a long day, promoting relaxation and helping to prepare your body for a restful night’s sleep. A candle, some soothing music, and a hot bath is my go-to on particularly stressful days.

Embracing the Transition

Here’s the thing: peri-menopause and menopause aren’t “problems” to be fixed. They’re a natural part of life. But that doesn’t mean they don’t come with their challenges. The key is finding ways to support yourself—whether that’s through herbs, rest, time in nature, or just creating a space to breathe.

And remember, you don’t have to go through it alone. Having a support system makes all the difference. If you’re feeling overwhelmed, reach out to someone who can help guide you through this - if you’d like to chat with me about this topic, please reach out - consultations with women in this phase of life are my specialty. 

Take care of yourself - menopause isn't fatal; it is a part of life, and like the women who came before us, we’ll get through it.