How acupuncture may support perimenopause hormones & sleep naturally – Sydney Inner West

Perimenopause can feel like a wild ride — one moment you’re fine, the next you’re wide awake at 3 a.m., flushed, moody, or wondering why your body suddenly feels unfamiliar.
If that sounds like you, you’re not alone. This natural transition can begin years before menopause, as hormone levels fluctuate and your nervous system works overtime to adjust.

At Emma Quine – Acupuncture, I support women in Leichhardt, Marrickville, and across Sydney’s Inner West to navigate perimenopause with more balance, better sleep, and fewer uncomfortable symptoms.

Understanding perimenopause

Perimenopause is the time leading up to menopause, when oestrogen and progesterone begin to fluctuate. These changes can affect almost every system in the body — from mood and metabolism to sleep, temperature regulation, and energy levels.

Common symptoms may include:

• Irregular or heavier periods

• Night sweats and hot flushes

• Poor sleep or early-morning waking

• Brain fog or irritability

• Anxiety or feeling on edge

• Weight shifts and fatigue

While these changes are normal, they don’t have to feel chaotic. Supporting your nervous system and regulating your body’s stress response may make this transition much smoother.

Supporting hormones, rest, and balance through the perimenopause transition.

How acupuncture may help

Acupuncture works by supporting the body’s self-regulating mechanisms — particularly those involving hormones, circulation, and the stress response.
Research suggests that acupuncture may aid in:

• Balancing hormone fluctuations – supporting smoother oestrogen and progesterone transitions

• Improving sleep quality – by calming the nervous system and reducing night-time heat or restlessness

• Reducing hot flushes and night sweats – through better temperature regulation and blood flow

• Stabilising mood – by easing anxiety, irritability, and emotional swings

Clients often describe their sessions as deeply relaxing — a chance to pause, reset, and feel more in tune with their bodies.

The nervous system connection

Many perimenopause symptoms are linked to how the nervous system responds to change.
When we live in “fight-or-flight” mode, stress hormones can amplify night sweats, disrupt sleep, and make mood swings worse.
Acupuncture encourages the body’s rest-and-digest response — promoting deeper relaxation, steadier energy, and improved emotional balance.

Over time, this may help your body become more resilient to hormonal shifts.

Lifestyle support during perimenopause

Alongside acupuncture, small changes can make a big difference.

• Eat regularly: include protein at each meal to stabilise blood sugar and energy. Try to have food before coffee — it helps balance your nervous system and hormones.
  Read more about why eating before coffee matters

• Prioritise sleep: create a consistent wind-down routine that signals safety and rest to your body. Dim the lights, avoid screens for at least 30–60 minutes before bed, and resist the urge to scroll — your nervous system will thank you.
  Try legs up the wall for 5–10 minutes to calm the body and release tension. You can pair this with a short meditation or Yoga Nidra track — both are deeply restorative and help shift your body from “fight-or-flight” into “rest-and-digest” mode.
  A sleepy-time herbal tea with ingredients like chamomile, passionflower, or lemon balm can be a gentle nightly ritual.
  If sleep is still elusive, chat with your practitioner about tailored support — sometimes magnesium, adaptogens, or other calming supplements may help.

• Move mindfully: walking, swimming, or yoga may ease stress and support circulation. Gentle, regular movement often improves energy and mood more than pushing hard.

• Stay connected: talking with other women going through this stage can normalise the experience and reduce isolation. And don’t forget your body — squats and light strength training help maintain bone, joint, and mood stability through hormonal change.

A supportive space for transition

Perimenopause is not a problem to be “fixed” — it’s a phase of change deserving care, attention, and patience.
Whether you’re struggling with sleep, mood swings, or physical discomfort, acupuncture offers a gentle, holistic approach to feeling more grounded and balanced again.

Sessions are available at my Leichhardt and Marrickville clinics in Sydney’s Inner West.

You don’t have to ride the hormonal rollercoaster alone — your body has the capacity to rebalance when given the right support.

Book your session

Explore how acupuncture may support your hormones, sleep, and wellbeing during perimenopause.
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Related reading

Once your cycles have stopped and you’re moving into the next phase of life, acupuncture and Chinese medicine may continue to support your energy, mood, and overall wellbeing.
You can read more about this transition in my post:
👉 The benefits of Chinese medicine for menopause