Perimenopause and stress: how cortisol changes after 40 (and what you can do)
Perimenopause: a quick definition
Perimenopause is the transition from the first hormonal changes to menopause (12 consecutive months without a period). It can begin as early as age 40 (sometimes earlier) and last for several years: it's a process, not a switch.
You'll notice it because your cycles become less regular , there are changes in bleeding , you experience lighter sleep , occasional hot flashes , and fluctuations in energy and mood . You're not doing anything wrong: your body is readjusting its balance.
Hormones at 40: how progesterone and estrogen levels change
Progesterone
It occurs after ovulation. As ovulation becomes more irregular , progesterone levels drop earlier and fluctuate more. This often results in lighter sleep , restlessness , and a reduced sense of calm in the week leading up to menstruation.
Estrogens (estradiol)
They exhibit more pronounced peaks and troughs than in their 30s. Common effects: mood swings , hot flashes , nighttime awakenings , and days with less mental clarity .
When progesterone levels fall and estradiol levels fluctuate—typical of this stage—the circuit that regulates cortisol (HPA axis) can become unstable : cortisol rises with minor stimuli, takes longer to fall at the end of the day, and does not always "start" well in the morning.
Stress in perimenopause: how cortisol behaves at this stage
Cortisol levels should rise in the morning (to start the day) and gradually decrease until night. During perimenopause, this rhythm can become disrupted .
- At night it's hard to "switch off" (alert mode, tossing and turning in bed).
- Upon waking, there is tiredness or a "sluggish body".
- Days of internal anxiety /irritability and brain fog .
- More intense hot flashes after very tense days.
It's the hormonal context of this stage. The good news: there are simple habits that help recalibrate and alleviate symptoms.
5 habits that help recalibrate the stress axis (HPA)
- I sleep with a routine: go to bed and wake up at the same time (7–9 am). Unplug for 60–90 minutes without screens and with warm light.
- Morning light: 5–10 min upon waking (window or outside) to reinforce the circadian rhythm.
- Diaphragmatic breathing: 2–4 min when going to bed and during times of tension.
- Daily movement: 150–180 min/week of moderate cardio (walking, cycling…) + 2 strength sessions. Avoid HIIT too late if it energizes you.
- Caffeine and alcohol: last caffeine at 3-4 pm; limit alcohol if it disrupts sleep or worsens hot flashes.
Adaptogens: Ashwagandha KSM-66 (what it is and how to use it)
Adaptogens are plants that help the body manage stress . Ashwagandha ( KSM-66 root extract) is one of the most studied in adults with stress: with consistent use (8–12 weeks), many people report greater calmness and better sleep . It doesn't replace habits; it enhances them.
Use responsibly: give it time (8–12 weeks) and be consistent; follow the label; consult if you are taking medication or have medical conditions; avoid during pregnancy and breastfeeding.
Cortisol Calm: complementary support
Cortisol Calm is designed to support you during this stage: it contains Ashwagandha KSM-66 to help slow down and promote more restful sleep when you maintain good sleep hygiene. Use it in conjunction with healthy sleep, light, breathing, and movement habits, and consistently (for 8–12 weeks) to assess any changes.
