Managing Jet Lag During Perimenopause – What You’ll Learn

Travelling across time zones during perimenopause can disrupt sleep, hormone balance, and energy levels—just when you’ve started to feel like yourself again. This blog offers practical, evidence-based advice for managing jet lag while continuing your hormone therapy.

In this post, you’ll find guidance on:

• Pre-travel preparation – how to reduce stress, plan for medication transport, and support your body in the lead-up to travel.

• Using melatonin and herbal remedies – what might help with sleep when adjusting to a new time zone.

• How to take your HRT while travelling – including timing tips for oestrogen and managing drowsiness from progesterone.

• In-flight strategies – hydration, movement, and avoiding substances that worsen jet lag.

• Adjusting once you arrive – how to align with the new time zone, make the most of morning light, and use movement to support energy and sleep.

• The role of exercise in resetting your body clock – including the best times to exercise when travelling eastward.

This is a practical guide for women navigating midlife and travel—offering reassurance and tools to stay well while on the move.

Alcohol is widely enjoyed accepted in society, however it is a carcinogen with which can pose additional problems for women in the perimenopause and menopause. In this blog I describe the effects of alcohol on our heart, bones and cancer risk. I offer tips to reduce and control how much you drink in order to avoid dependency, which can happen at this stage of life.