As the founder of Menotracker, I made it my job to become deeply educated on the science of perimenopause. I immersed myself in the research daily. I could explain the 'why' behind the hormonal shifts, the cortisol dysregulation, and the impact on sleep.
But that knowledge didn't make me immune to the reality.
For months, my average time asleep was just three hours.
That experience taught me a crucial lesson: there's a huge gap between understanding a problem academically and solving it for your own unique physiology. My challenge wasn't a lack of knowledge; it was a battle of implementation—of finding the specific combination of actions that would work for me.
It took me months of frustrating self-experimentation. Looking back, I can see the clear, 5-part system that finally emerged from all that noise. This is the protocol that actually moved the needle and allowed me to sleep through the night again.
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1. The Medical Foundation (The HRT): My research showed this was the most logical first step. I advocated for myself with my doctor to get this foundational support in place. It wasn't a magic bullet, but it was the essential first step that lowered my body's baseline level of chaos.
2. The Metabolic Anchor (The Fuel): In practice, this meant making a non-negotiable rule: at least 30 grams of protein within 30 minutes of waking. This was the single most powerful habit for stabilizing my energy and preventing the afternoon crashes that were contributing to my stress load.
3. The Strategic Stress (The Movement): I knew from my research that exercise was critical, but I'll be honest: I've never enjoyed long, boring cardio sessions. The thought of spending 60 minutes on a treadmill or stationary bike felt like a waste of my time.
This is what made the work of Dr. Stacy Sims so appealing. Her recommendations for female physiology in perimenopause don't focus on endless cardio. Instead, they emphasize effectiveness and intensity, which fit my mindset perfectly.
My movement strategy became a three-part system that I could actually stick with:
The Foundation (Strength Training): This became the core of my routine. 2-3 times a week, I focused on short, intense strength training sessions. I loved this approach not only because it was engaging, but because I knew from my research it was non-negotiable for building metabolic health and, critically, for preventing osteoporosis as estrogen declines.
The High-Intensity Bursts (HIIT/SIT): While I dislike long cardio, I can do anything for a short burst. Once or twice a week, I incorporated very short Sprint Interval Training (SIT) sessions. This was perfect—incredibly effective for insulin sensitivity in just a few minutes, without the boredom.
The Constant Hum (Daily Steps): On top of the structured workouts, I made it a non-negotiable goal to get around 10,000 steps every day. This low-intensity movement is crucial for managing blood sugar and overall stress, and it felt like productive, active recovery.
This combination—heavy lifting, short sprints, and constant daily movement—was the specific formula that felt both effective and sustainable for me. It allowed me to get all the benefits without the mind-numbing cardio I knew I'd never stick with.
4. The Rhythm & Wind-Down Protocol:
This was a game-changer, and it had two parts.
Part 1: The Rhythm. I committed to a consistent sleep schedule: waking up at the same time and going to bed at the same time, every single day. I'm still not always perfect, but sticking to this schedule as much as possible sent a powerful signal to my body that it was time to establish a predictable rhythm.
Part 2: The Wind-Down. I realized that my evening habits were sending my brain all the wrong signals. The blue light from screens (my phone, the TV) was actively telling my brain to stay awake. Reducing screen time in the hour before bed became essential. I made a conscious switch: instead of scrolling, I started reading real, physical books. This simple act of turning off the stimulating screens and focusing on a printed page was a powerful signal to my mind and body that it was time to power down.
This two-pronged approach—a consistent rhythm combined with a screen-free wind-down—was critical for preparing my body for restorative sleep.
5. The Sleep Sabotage Elimination (The Alcohol): My data was undeniable: even one glass of wine would destroy my sleep quality. So, I made a strategic decision to cut it out completely. For me, there was another reason—I had quit smoking, and I knew alcohol was a personal trigger. Removing it wasn't just about sleep; it was about protecting a new, healthier identity I was building for myself.
It was the combination of all five of these pillars that finally solved the puzzle.
Knowing the science is one thing. Building a personal system that works is everything. My hope is that by sharing my system, your own path to a solution can be much, much faster.
P.S. If you're tired of the trial-and-error and want to build a personalized system faster, my 1:1 mentoring program, "The C-Level Reset," is designed to do just that. You can apply for a complimentary Executive Performance Audit to see if it's a fit.
All the best,
Sonja Rincón
Founder & CEO, Menotracker