The Early Signs of Perimenopause: What to Expect and How to Take Back Control

If something’s started to feel off in your body—but you can’t quite put your finger on it—you’re not alone.

Maybe your sleep is suddenly disrupted.
Your period shows up early… or not at all.
You’re more emotional than usual.
And the scale? It’s not budging, even though nothing in your routine has changed.

You might be in perimenopause—the transitional phase before menopause, when your hormones begin to shift and your body starts to send subtle (and sometimes not-so-subtle) signals.

Let’s break down the most common early signs of perimenopause, so you can stop second-guessing yourself and start feeling more in control.

1. Irregular Periods

Your cycle is often the first thing to change.
Periods might come closer together, skip a month, or show up with heavier or lighter flow than usual. These changes can be confusing—but they’re a clear sign that estrogen and progesterone are starting to fluctuate.

What you can do: Start tracking your cycle if you’re not already. Apps or journals help you spot patterns and talk to your doctor with confidence.

2. Mood Swings or Anxiety

Are you feeling unusually irritable, emotional, or anxious? Hormonal shifts can impact your neurotransmitters—especially serotonin—leading to mood swings that feel out of character.

What you can do: Daily movement, consistent meals with protein, and nervous system support (like breathwork or journaling) can help regulate mood.

3. Sleep Troubles

Suddenly tossing and turning at night? Waking up drenched in sweat? Hormonal imbalances—especially low progesterone—can interrupt your sleep quality and make falling or staying asleep a challenge.

What you can do: Create a consistent wind-down routine, reduce screen time before bed, and keep your bedroom cool. Magnesium or herbal teas may also help.

4. Unexplained Fatigue

That “bone-deep” tiredness that doesn’t go away, even after a full night’s sleep, is another common early sign. Your body is working harder to maintain balance as hormones shift.

What you can do: Balance your blood sugar with regular, nutrient-rich meals and stay hydrated. Ditch the extreme workouts and opt for strength training and restorative movement.

5. Brain Fog or Memory Lapses

Struggling to find your words, focus, or remember simple things? That’s not just “mom brain”—it could be perimenopausal brain fog caused by declining estrogen.

What you can do: Omega-3s, good sleep, and reducing mental clutter can make a big difference. And be kind to yourself—your brain is still brilliant.

6. Lower Libido

A noticeable drop in sex drive is common and completely normal in perimenopause due to hormone fluctuations, stress, or fatigue.

What you can do: Addressing sleep, stress, and communication in your relationships can help. Hormonal or lifestyle support may also play a role.

7. Weight Gain (Especially Around the Belly)

Even if nothing has changed in your routine, hormonal shifts can alter how your body stores fat—often around the midsection.

What you can do: Focus on muscle-preserving activities like strength training, prioritize protein, and manage cortisol through stress-reducing habits.

Here’s the Truth:

• You’re not making this up.

• You’re not “just getting older.”

• And you’re definitely not alone.

Perimenopause is a natural, biological phase—but that doesn’t mean you should suffer through it without support.

With the right tools, strategies, and awareness, you can feel strong, energized, and in tune with your body again.

Next Steps

If this sounds like you, don’t wait for things to get worse. Start tracking your symptoms, connect with a provider who listens, and explore holistic strategies that support your unique body.

You deserve to feel good—really good—at every age.