How Perimenopause Disrupts Your Routine (and What a Puppy Taught Me)
A few weeks ago, my family did something big - we got a puppy. For years, my daughter begged me for one, and I always had the perfect excuse. Eventually, I ran out of reasons - and 15 hours and 4 states later, we brought home our new furry family member.
What I wasn’t prepared for? The sleepless nights, the interrupted routines, and the emotional rollercoaster of training a puppy. And as I stumbled through those first few nights, I realized something - this isn’t all that different from perimenopause.
How Perimenopause Changes Your Routine
When a puppy comes into your home, everything you thought you had “figured out” suddenly doesn’t work anymore:
Your morning routine? Blown up.
Your sacred sleep schedule? Gone.
Your patience? Non-existent.
That’s exactly what happens during perimenopause. The routines that worked for years suddenly stop working because your body is changing. Common disruptions include:
Sleep problems (night sweats, insomnia, restless nights)
Mood swings and irritability that shorten your fuse
Energy crashes that make it harder to get through the day without IV drips of coffee
Brain fog that leaves you forgetting words mid sentence or why you walked into a room
It can feel like you’ve lost control of your life. But just like raising a puppy, perimenopause isn’t about perfection - it’s about adjusting, learning new strategies, and giving yourself grace along the way.
Tips for Managing Perimenopause Symptoms and Staying on Track
Here are some practical ways to build resilience when perimenopause (or a puppy!) throws off your routine:
1. Remember: something is better than nothing!
When my morning routine blew up, I reminded myself that doing something - five minutes of journaling or walking around the block instead of the full 30 minute routine I had - still mattered. The same is true in perimenopause. Tiny habits stack up into big changes.
2. Prioritize sleep like it’s your job!
Both puppy training and perimenopause taught me how much sleep impacts everything - mood, focus, and energy. Protect it fiercely. A few strategies:
Keep your bedroom cool to minimize night sweats
Create a calming bedtime routine (no screens an hour before bed)
Use your bedroom for bedroom things - sex, sleep and napping. Working in your bed makes your mind associate your bed with being “on” not shutting OFF!
3. Fuel your body with foods that help balance hormones.
Perimenopause changes how your body processes sugar, fat, and even alcohol. Focus on high-fiber foods, lean protein, and hydration to help stabilize energy and reduce symptoms.
4. Build stress management into your day.
Hormonal shifts amplify the effects of stress. Try a few minutes of deep breathing, walking outdoors, or journaling to reset your nervous system.
5. Give yourself grace.
This really might be number one! Some days the puppy has accidents. Some days perimenopause symptoms flare up. Neither means you’ve failed. Both mean you’re human. Progress comes when you release perfection and keep moving forward.
FAQs About Perimenopause and Daily Life
What are the most common perimenopause symptoms that disrupt routines?
Sleep problems, fatigue, mood swings, and brain fog are among the most common. Harvard Health reports that about 40% of perimenopausal women experience sleep disturbances, along with hot flashes and mood shifts.
How can I improve sleep during perimenopause?
Mayo Clinic recommends a regular sleep schedule, bedtime rituals, avoiding heavy meals and screen time before bed, limiting naps after 3 p.m., and steering clear of exercise right before bedtime.
What habits actually help with perimenopause symptoms?
Focusing on consistent sleep, nutrition, movement, and stress reduction creates the strongest foundation. Even small daily actions - like drinking more water or taking a 10-minute walk - can have a big impact. Some days the puppy has accidents. Some days perimenopause symptoms flare up. Neither means you’ve failed or that it’s your fault. Both mean you’re human. Progress comes when you release perfection and keep moving forward.
You Don’t Have to Do This Alone
Whether you’re managing a new puppy or adjusting to perimenopause, remember this - thriving isn’t about doing everything perfectly. It’s about creating small, consistent habits that help you feel more in control so you have the energy to resume to some level or normalcy.
If you’re nodding along, thinking “Yes, this is me,” I’ve got something for you.
Download my free Perimenopause Symptom Tracker and Habit Tracker Guide. They’ll help you:
Identify what’s really going on with your symptoms
Spot patterns you may not have noticed
Start building small, sustainable habits that fit into your life
Because whether it’s perimenopause or puppy training, the goal is the same - to feel steady, energized, and back in control so you can do the things you once loved again - one SMALL step at a time.
