How To Improve Your Sleep Through Perimenopause and Beyond - The Gloss Magazine

How To Improve Your Sleep Through Perimenopause and Beyond

Cleanmarine’s mission is to educate women on hormone health. TV presenter and brand ambassador Lorraine Keane shares tips on how to manage perimenopause symptoms and ensure deep restorative sleep to support you at this natural life stage …

“I’m lucky I sleep, though it wasn’t always this way,” says Lorraine Keane. “I used to wake up three or four times a night, with to do lists going round in my head. At the time, I thought it was because of my lifestyle as I was always on the go, juggling work and family commitments. I’d also get the occasional night sweat which I put down to metabolism issues.”

As we all know, the knock-on effects of a disrupted night’s sleep are multiple and can impede performance at work, cause irritability, leading to poor diet and exercise. “Lack of energy, feeling low, libido issues and stress – I definitely suffered needlessly through a sleep deficit in my late 30s and early 40s,” admits Keane.

It wasn’t until Dr Mary Ryan, a consultant endocrinologist, explained that intermittent insomnia or disrupted sleep can be hormonal and is one of the many symptoms of perimenopause that Keane realised how important it is to be open to, share this information with others and discuss how we are feeling as women.

Getting the right information, being educated about our health, sharing our experiences with others enables us to take control of it believes Keane. “If you get sleep right, it has a domino impact on many other aspects. Invest time in understanding how good your sleep is and where you can improve it,” says Keane.

“It’s something I especially enjoy discussing in my podcast and during the ongoing Let’s Talk Hormone Health events which I host around the country. The next event is in Limerick on October 27.”

Having tried various supplements Keane says taking two capsules of Cleanmarine MenoMin daily has helped her enormously over the last seven years, not only to regulate her hormones and consequentially support her sleep, but also to thrive through perimenopause.

“I’m fastidious about research and have read all of the clinical study detailing the improvement in menopausal symptoms of women taking MenoMin in 90 days,” says Keane. “I’m thrilled it’s the Winner of Best Women’s Product in the 2022 Irish Pharmacy News Retail awards!”

Cleanmarine MenoMin is a unique all-in-one omega 3, phytonutrient and vitamin blend, which has been formulated specifically to give extra nutritional support for peri-menopausal and menopausal women. Cleanmarine MenoMin is rich in Omega-3 with phospholipids, vitamins B1, B2, B6, B12 and D3, as well as rosemary extract, soy isoflavones, folate and biotin. With Vitamin B6 to help regulate hormonal activity, biotin to help maintain normal mucous membranes, as well as vitamin B2 to reduce tiredness and fatigue and vitamin D to help maintain healthy normal bones, this synergistic formulation is ideal for women over 40, in perimenopause and menopause who want to feel good every day.

The brand also engages with experts such as Catherine O’Keeffe, Workplace Consultant and Menopause Coach, to educate women about perimenopause and menopause and provides a free Essential Guide To Female Hormones (in pharmacies, health stores and to download on

“I’m no longer scared of menopause,” say Keane. “In Japan, it’s called the ‘second spring’ and though I have not yet started menopause I will embrace this life stage naturally. I think it is important to know your options. In addition to taking Cleanmarine MenoMin, making some lifestyle tweaks can help optimise sleep and reduce symptoms further.”

Some of Lorraine’s tips include:

You are what you eat: Do make sure you are eating a good diet that is full of nutrient-dense foods. I try to eat healthily from Monday to Friday – to future proof my body and work on my bone and heart health. I am more relaxed at weekends, but still try to eat a diet that is high in nutrients to support my serotonin levels.

Don’t overexercise: I firmly believe that a 20 minute walk with the dog is as good, if not better, than trying to over exert yourself on rigorous HIIT sessions or spin classes. These can take their toll and also impact on sleep and fatigue. Think about gentler options such as Pilates, or practising yoga and meditation, which also help with sleep issues.

Create a bedroom sanctuary: I’ve just completed an extensive bedroom renovation project at home and can now say that my bedroom is my sanctuary. Most importantly it’s a no phone, or tablet zone. I try to read a book before switching off the lights. I never go to bed without opening the window for some fresh air and always sleep on organic cotton bedlinen and silk pillowcases.

Reduce caffeine intake: I try not to eat too late and have a no coffee or tea rule after 6pm.

Need to Know: To learn more about Cleanmarine MenoMin visit your local pharmacy, heath store or, where you can also access Let’s Talk Hormone Health podcast with Lorraine Keane. To book the Let’s Talk Hormone Health event in Limerick on October 27 visit


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