You’re in your ’40s, and wake up in the middle of the night, in a sweat. No, you’re not just having a bad dream. Chances are you’re feeling the side effects of perimenopause, the transition to menopause when hormonal shifts tend to make sleep downright impossible.

According to Harvard Health, an estimated 35%–50% of perimenopausal women suffer sudden waves of body heat with sweating and flushing that last 5–10 minutes, often at night. Hot flashes often continue for a year or two after menopause, and unfortunately, for up to 10% of women, they persist for years beyond that.

If that’s not bad enough, approximately 40% of perimenopausal women have sleep problems.

If you’d love nothing more than a restful night of uninterrupted sleep, here are five research-backed, actionable tips to make it happen.

Soak up some sunshine

Natural sunlight or bright light during the day helps keep your body’s internal clock (circadian rhythm) ticking healthy. Research proves that two hours of bright light exposure during the day increased the amount of sleep in older adults by two hours. Make a point of soaking up some sunshine every day. If sun is hard to come by in your part of the world, invest in an artificial bright-light device.

Reduce blue light exposure in the evening

Exposure to blue light from your favorite devices is not only bad for your eyes but can also disrupt sleep by interrupting your circadian rhythm. If you just can’t live without your nightly Netflix or social media fix, invest in a pair of blue blocking glasses.

Don’t imbibe before bed

Some turn to wine as a wind-down. The result: disrupted sleep. Downing even just a couple of drinks at night can negatively affect your sleep and hormones. Likewise, eating before bed can impact your sleep. Try winding down with twenty minutes of relaxing yoga instead.

Invest in sheets that help regulate your body temperature

Body and bedroom temperature can also profoundly impact sleep quality. One research study found that bedroom temperature affected sleep quality even more than external noise. Invest in temperature regulating sheets, especially if you’re suffering from night sweats: Molecule sheets are made with hydrophilic (water absorbing) TENCEL™️ Lyocell, so the fibers absorb moisture more efficiently than cotton, supporting your body’s thermal regulating mechanism and keeping your skin feeling dry and cool all night long.

Indulge in a bubble bath

While a relaxing bubble bath might seem like an indulgence, it’s a proven way to wind down for a settled night of sleep. Even better, grab some essential oils and use the power of scent to send yourself straight to a relaxed state. Lavender essential oil is a proven favorite for finding a moment of calm.