What Your Cycle Is Trying to Tell You in Perimenopause

If your once-predictable period has turned into a complete mystery, you’re not alone. One month it’s early, the next it’s late. Some cycles come with heavy bleeding and clots, others barely show up. You might skip one entirely—only for it to come roaring back with a vengeance.

It’s confusing, unpredictable, and often frustrating. But here’s the thing: your changing cycle is one of the clearest signs that perimenopause has begun. And once you understand what your body is trying to tell you, those changes start to make a lot more sense.

The Role of Hormones in a Healthy Cycle

In your reproductive years, your menstrual cycle runs like a well-choreographed dance between estrogen and progesterone. Estrogen rises in the first half (follicular phase) to thicken the uterine lining and trigger ovulation. After ovulation, progesterone steps in to balance estrogen, calm inflammation, and support mood and sleep.

But in perimenopause, that rhythm starts to break down. You’re still producing hormones, just not in the consistent pattern your body is used to. Some cycles you’ll ovulate, others you won’t. Estrogen can spike wildly high one month, then crash low the next. Progesterone gradually declines as ovulation becomes less frequent.

The result? Irregular cycles, unpredictable symptoms, and the sense that your body is running on its own schedule (because, in many ways, it is).

How Your Cycle Changes in Perimenopause

No two women experience perimenopause the same way, but here’s the general pattern of what often happens as hormones fluctuate:

Early perimenopause:
Your cycles may still be regular but begin to shorten (for example, from every 28 days to every 24–25). You might notice PMS symptoms getting stronger—mood swings, anxiety, sore breasts, heavier cramps—as estrogen surges higher before dropping.

Mid perimenopause:
This is where irregularity sets in. You might skip ovulation some months, leading to long cycles, spotting, or heavier bleeding. Periods can alternate between light and heavy, short and long. Progesterone is lower now, so sleep, anxiety, and bloating can worsen.

Late perimenopause:
Cycles stretch further apart—sometimes 45, 60, or even 90 days apart. Periods become lighter overall, though some women still experience sudden heavy bleeds before they stop entirely.

Once you’ve gone 12 consecutive months without a period, you’ve officially reached menopause.

When to Pay Attention (and Talk to Your Doctor)

Some cycle changes are completely normal in perimenopause. But others deserve a closer look.
Reach out to your healthcare provider if you experience:

• Bleeding that lasts longer than 7 days

• Needing to change a pad or tampon every hour

• Large clots or very heavy flow

• Spotting between periods

• Bleeding after sex

• A sudden change in your cycle pattern

These symptoms don’t automatically mean something serious, but they can overlap with other conditions like fibroids, endometrial polyps, thyroid disorders, or (rarely) uterine cancer.

If your doctor brushes off your concerns, push for answers. You know your body best—and abnormal bleeding should never be ignored.

How Existing Conditions Can Play a Role

If you’ve dealt with PCOS, endometriosis, or thyroid issues, perimenopause can amplify those patterns.

• PCOS: Some women find cycles become more regular for a time as hormones shift, but others experience more erratic bleeding and increased insulin resistance.

• Endometriosis: Lower progesterone can mean more inflammation and discomfort.

• Thyroid disorders: The thyroid and ovaries communicate closely; thyroid changes can worsen perimenopausal symptoms like fatigue and irregular cycles.

If you have a history of these conditions, work closely with a provider who understands both perimenopause and your underlying diagnosis.

What You Can Do to Support Your Cycle

While you can’t stop perimenopause, you can absolutely make the transition smoother:

• Balance blood sugar: Steady glucose levels help stabilize hormones and mood.

• Prioritize sleep and stress management: Cortisol directly impacts estrogen and progesterone production.

• Eat enough protein and healthy fats: These nutrients support hormone metabolism and liver detoxification.

• Track your cycle: Apps or journals can help you recognize patterns and bring clearer data to your provider.

• Consider support: Supplements like magnesium, B vitamins, or adaptogens can ease PMS, anxiety, and sleep disruptions.

And for some women, HRT (hormone replacement therapy) can help regulate symptoms and support bone, brain, and heart health during this transition. It’s not one-size-fits-all—but it’s worth an informed conversation.

Remember this…

Your period is one of the most powerful windows into what’s happening with your hormones. As unpredictable as it may feel, it’s also a map—showing where your body is in the transition, what it needs more (or less) of, and how close you may be to menopause.

So the next time your cycle surprises you, try to see it as data—not chaos. With the right support, you can decode what’s happening, advocate for your health, and move through this transition feeling informed instead of overwhelmed.

👉 If your cycle feels completely out of control, you’ll love my Rise + Reset program. It helps you rebalance hormones naturally, reduce inflammation, and build daily habits that make every stage of perimenopause easier. Learn more about it here.