6 Signs You’re In Early Perimenopause

Early signs of perimenopause don’t tend to start with hot flushes - they sneak up with subtle shifts that you might dismiss, rather than noticeable ‘hormonal’ symptoms or more obvious menstrual cycle changes. These early signs of perimenopause can appear in your late 30’s or early 40’s, leaving many women sensing that something is changing but without knowing why. The number of times I’m asked - could it be perimenopause? And the answer usually is yes. You don’t need to have hot flushes, joint pain or brain fog to qualify.

If you’ve noticed any of the following it’s likely that your nervous system is beginning to recalibrate, and progesterone levels are shifting, and the effects of that decline are not what you might expect.

Image by Ocean Ng

1 Sleep issues in early perimenopause - falling asleep, staying asleep beyond 3/4/5am, not feeling refreshed in the morning.

Poor sleep is one of the most common effects of progesterone decline and therefore a really common early sign of early perimenopause. Maddeningly, it tends to coincide with male partners beginning to snore. Having trouble falling asleep, frequent waking or waking up and not being able to get back to sleep, and not feeling well rested, are common in early perimenopause when progesterone - your soothing, calming hormone, is declining.

2 𝗔𝗗𝗛𝗗/𝗔𝗦𝗗 𝘁𝗿𝗮𝗶𝘁𝘀 𝗮𝗺𝗽𝗹𝗶𝗳𝘆 - heightened or or new sensory sensitivities, challenges with focus, ‘executive function’ is harder.

You might find that your ND traits become more intense than they were, or you start noticing new difficulties emerge, such as being more sensitive to sensory stimuli, finding it hard to focus and being more distracted, and higher level executive functions becoming more challenging. Increasingly, women are being ‘diagnosed’ (for want of a better word) with ND at midlife when perimenopause hits because progesterone levels are changing and our nervous systems are adapting which affects our bandwidths and neurotransmitters, and we don’t have the same capacity.

3 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗷𝘂𝗴𝗴𝗹𝗲 𝗶𝘁 𝗮𝗹𝗹 - multitasking is overwhelming; your octopus-like superpower has gone AWOL.

While before you could imitate an octopus juggling all the things with ease and relative grace, now you’re not sure you can cope. Maybe even doing half the tasks become hard work and you feel easily overwhelmed. It’s as if you have lost your multitasking ‘superpower’.

As progesterone declines, how much you’re able to focus on and juggle does shrink. It’s time to refine how much and what you’re doing, focusing only on the essentials and where possible, what brings you joy and fulfilment.

4 𝗦𝗵𝗼𝗿𝘁𝗲𝗻𝗶𝗻𝗴 𝗰𝘆𝗰𝗹𝗲 - periods arrive sooner, cycles shorten.

While every woman is different, the general trend is for our cycles to shorten in early perimenopause. So a regular 29 day cycle might creep down to 25 or 24 days, or even less.

As you advance through perimenopause further changes kick in. Every now and again you won’t ovulate, and your cycles can start to get longer, heavier perhaps, and more erratic before they stop entirely.

5 𝗙𝗲𝗲𝗹𝗶𝗻𝗴 𝗺𝗼𝗿𝗲 𝘀𝘁𝗿𝗲𝘀𝘀𝗲𝗱, 𝗮𝗻𝗴𝗿𝘆, 𝗮𝗻𝘅𝗶𝗼𝘂𝘀 - everyday pressures and tasks land more heavily, you’re more reactive.

Pressures and tasks that you handled without thinking may feel heavier and more challenging. You’re more reactive and volatile, perhaps even full of rage and anger - sometimes in a way that feels terrifying and out of control. And/or you’re very anxious - so much more so than before.

Progesterone provides a natural, soothing buffer to your nervous system so as it starts to decline, the effects can be dramatic with you easily feeling vulnerable, exposed and highly reactive.

6 𝗦𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝗳𝗲𝗲𝗹𝘀 “𝗼𝗳𝗳” - there’s a vague sense that you’re not yourself.

It’s not anything you can really pinpoint - it’s a vague feeling like you’re not yourself. Something in your mood, your energy - your identity - has shifted in a subtle way.

And that’s because it is all shifting. Perimenopause isn’t just a physical change but a mental, emotional and spiritual one too, so it’s normal to feel like things aren’t quite right. They will, in due course feel right again - maybe even better than ever...!

Navigating Early Perimenopause with Awareness

Early perimenopause often feels unsettling because the signs are often subtle — poor sleep, shorter cycles, mood shifts, or simply feeling “off.” These changes are linked to the natural effects of declining progesterone and the recalibration of your nervous system.

Remember: every woman’s path through perimenopause is unique. Recognising the early signs of perimenopause and understanding how hormonal changes affect sleep, mood, and focus, enables you to be more prepared and supported. The first step toward making choices that protect your wellbeing, is being aware, and that awareness allows you adjust your lifestyle, seek medical advice, or give yourself permission to slow down.

Also, know that perimenopause isn’t just a physical transition — it’s emotional, mental, and spiritual, too. With knowledge and compassion, this stage can become not just manageable, but transformative.

FAQ: Early Perimenopause Symptoms and Changes

What are the first signs of early perimenopause?

Common early signs include sleep disturbances, shorter menstrual cycles, mood swings, anxiety, and feeling more easily overwhelmed.

Can perimenopause start in your 30s?

Yes. While most women notice changes in their 40s, early perimenopause can begin in the late 30s as progesterone levels start to decline.

Don’t you need hot flushes to be in perimenopause?

No. Many women experience subtle symptoms first, such as poor sleep, cycle changes, or increased stress, before hot flushes appear.

How does progesterone decline affect perimenopause symptoms?

Progesterone is a calming hormone that supports sleep and emotional balance, and it is often forgotten about, with all the focus being on oestrogen, but it’s decline forms the hallmark of the signs and symptoms of early perimenopause. As it drops, women may notice insomnia, anxiety, irritability, or difficulty multitasking.

Is perimenopause only about physical changes?

Absolutely not at all. Perimenopause deeply affects mental health, focus, and emotional wellbeing. Many women describe it as a whole‑person transition.

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