New 2025 research suggests creatine may help support brain function, reaction time, mood, muscle preservation, and cognitive energy during perimenopause. Once seen as a bodybuilding supplement, creatine is now emerging as one of the most evidence-backed tools for women navigating hormonal change, brain fog, fatigue, and muscle loss after 40.

Waking at 3 AM every night for three months, perimenopause had me defeated. Valerian failed and traditional therapy missed the mark. Then I discovered CBT-I (Cognitive Behavioral Therapy for Insomnia)—the gold standard GPs rarely mention. This is my raw, 4-week journal of self-led recovery: the sleep restriction protocol, stimulus control, and my supplement stack (magnesium glycinate, L-theanine, creatine). It’s an honest look at the grit it takes for a 43-year-old to reclaim