Perimenopause and Changing Periods

Love To Feel Editorial Team
Jun 30
3 min read

Updated: Jul 9

Menopause gets a lot of attention, but the changes usually begin long before your final period. This in-between stage is called perimenopause, and for many, it starts subtly, with changes to your cycle, mood, sleep, or energy.

Here’s what’s happening, why it matters, and what you can do to feel more in control during this transition.

What Is Perimenopause?

Perimenopause is the phase leading up to menopause, the point when your periods stop completely. This stage can last several years, typically beginning in your 40s, though for some it starts earlier (as young as your mid-30s). Menopause is officially reached after 12 months without a period.

During perimenopause, your body’s hormone levels, especially estrogen and progesterone, start to rise and fall unpredictably. That can affect your cycle, your mood, your sleep, and even how you respond to stress.

Common Signs That Perimenopause Has Started

One of the first things many people notice is that their periods are no longer as regular or predictable. Here’s what to look out for:

Changes in Your Period:

Cycle length varies, shorter or longer than usual
Heavier or lighter flow than you're used to
Longer or shorter bleeding days
Spotting between periods
Skipped periods, then back to regular again

These changes are usually harmless, but it's important to track them and speak to a GP if something feels unusual, especially if bleeding is very heavy or prolonged.

Other Common Perimenopausal Symptoms

Because hormones affect more than just your cycle, you may notice a range of other physical and emotional changes, including:

Hot flushes or night sweats
Sleep disruption
Mood swings, anxiety, or irritability
Brain fog or forgetfulness
Low libido
Vaginal dryness or discomfort during sex
Breast tenderness
Fatigue or low energy
Weight changes or bloating

You might have a few of these symptoms, or many. Some people breeze through perimenopause with minimal changes, while others find it more disruptive. Either way, support and treatments are available.

Further Reading: Perimenopause Symptoms: What’s Normal, What’s Not, and When to Seek Help

Why Hormones Cause All This

Estrogen and progesterone don’t decline steadily. They fluctuate — sometimes rising sharply, then dropping suddenly. This inconsistency is what causes many of the symptoms.

For example:

A drop in estrogen can affect temperature control, mood, and brain function
Changes in progesterone can cause heavier periods or sleep disturbances
Lower testosterone levels can affect libido and energy

These shifts can also make your cycle unpredictable, which can feel frustrating or even confusing if you’re still getting periods but also having “menopause-like” symptoms.

How Long Does Perimenopause Last?

Perimenopause can last anywhere from a few months to 10 years, though most people experience noticeable symptoms for around 4 to 5 years.

Once you’ve gone a full year without a period, you’re considered to be in menopause. After that, you enter postmenopause, when symptoms often ease, although some may continue for a while.

When to See a GP

You don’t have to wait until things get unbearable to ask for help. Talk to a healthcare provider if:

Your periods become extremely heavy or painful
You’re bleeding between periods or after sex
Your symptoms affect your quality of life
You want advice on hormone replacement therapy (HRT) or alternatives
You’re unsure if your symptoms are perimenopause or something else

Many people delay getting support because they think it’s “just part of aging” — but that doesn’t mean you have to suffer through it.

Treatment and Support Options

There are several ways to manage symptoms and support your body through this transition:

Medical Options:

Hormone Replacement Therapy (HRT), replaces estrogen and/or progesterone
Non-hormonal medications, for hot flushes, mood, or sleep
Contraceptives, can help regulate bleeding and provide hormonal stability

Lifestyle Support:

Regular exercise (especially walking, stretching, or strength training)
Balanced eating, with enough calcium and protein
Reducing alcohol, caffeine, and highly processed foods
Prioritising sleep hygiene
Managing stress, through therapy, breathing practices, or social support

Perimenopause can feel like a strange middle ground, still having periods, but not quite the same. Still functioning, but more tired. Still yourself, but slightly out of sync.

If this sounds familiar, you're not alone, and you don’t have to push through without support.

Understanding what’s happening in your body is the first step. From there, tracking your symptoms, speaking to your GP, and finding the right support can help you move through this chapter with more clarity, control, and care.