6 Early Signs of Perimenopause (Even If You Still Have Your Period)

You don’t have to stop having your period to be in perimenopause.
This natural transition—the years leading up to menopause—can begin as early as your mid-30s and may last up to a decade. During this time, your ovaries start working “part-time,” leading to fluctuating levels of estrogen and progesterone. These hormonal shifts can cause changes in your body, mood, and energy that are easy to overlook or misattribute to stress or aging.

Recognizing these signs early can help you support your body and navigate this phase with more ease and understanding.

1. Your Sleep Changes

You fall asleep without trouble but wake suddenly around 1–3 a.m. and can’t drift back off.
This mid-sleep waking is one of the most common and earliest signs that your hormones are starting to shift. Declining progesterone and fluctuating estrogen levels can both interfere with deep, restorative sleep.

2. Your Period Changes

Your menstrual cycle may start to look different.
You might notice your periods:

• Come closer together (shorter cycles)

• Become heavier or longer

• Vary month to month in flow and duration

These irregularities are normal during the early stages of perimenopause as your ovaries begin to slow down.

3. Your Mood Feels Different

You may find yourself feeling more irritable, anxious, or emotional—especially in the week or two before your period.
As progesterone levels drop, it becomes harder for your nervous system to regulate itself, which can affect your mood and sleep.

4. You’re Experiencing Brain Fog

Forgetfulness, difficulty focusing, and moments of mental “cloudiness” can sneak up on you.
While it’s easy to blame a busy schedule or stress, these changes often reflect fluctuating estrogen levels, which impact memory and cognition.

5. You Notice Hot Flushes or Night Sweats

Sudden feelings of warmth, sweating during sleep, or trouble regulating your body temperature are hallmark symptoms of perimenopause.
These sensations come and go as your hormones rise and fall—but they’re a clear sign your body is transitioning.

6. Your Body Composition Shifts

You’re eating and exercising the same, yet your body shape changes—especially around your midsection.
Lower estrogen influences how your body stores fat and affects muscle mass and metabolism. It’s not about doing anything “wrong”; it’s your body adjusting to a new hormonal balance.

Embracing the Transition

Perimenopause isn’t something to fix—it’s something to understand.
Every woman’s experience is different, but awareness allows you to make choices that support your energy, mood, and well-being during this chapter.

If you recognize these signs, consider tracking your cycle, talking with your healthcare provider, and supporting your body with rest, balanced nutrition, and gentle movement.

Your body isn’t failing—it’s evolving.