Have your periods started behaving differently? Are you waking up at 3 am, forgetting why you walked into a room, or wondering why your body suddenly feels unfamiliar?
Perhaps your periods are still regular, but your sleep, mood and energy seem to have developed minds of their own.
And now you're wondering: what stage of perimenopause am I in?
First, welcome to a conversation we wish more women were having.
At Eir Women, we know how confusing midlife can feel when your body starts changing, seemingly without warning. One minute, you're managing everything life throws at you. The next, you're Googling whether your sudden anxiety, unpredictable periods or inability to sleep might have something to do with your hormones.
Here's the good news: while perimenopause can feel unpredictable, there is science that can help us understand what's happening.
Researchers have identified distinct stages of the menopause transition, with recognisable changes in menstrual cycles and hormone patterns.
Understanding these stages can help you make sense of your symptoms, recognise when to seek support and feel more confident navigating this next chapter.
Let's unpack what the research actually tells us.
The most reliable clue to your stage of perimenopause is how your menstrual cycle is changing, rather than which symptoms you're experiencing.
According to the internationally recognised STRAW+10 reproductive ageing framework, the menopause transition has two main stages:
There is also a late reproductive stage before the formal menopause transition, when subtle hormonal and menstrual changes may begin.
Importantly, symptoms such as hot flushes, anxiety, brain fog and poor sleep can occur at different points. They cannot reliably identify your stage on their own.
Source: Harlow et al., STRAW+10 reproductive ageing framework, 2012.
Want to start with the basics? Read our guide, How to Know If You're in Perimenopause, where we explore the early signs and symptoms women commonly notice.
Perimenopause literally means "around menopause". It describes the transition towards the end of your reproductive years, when ovarian function changes and reproductive hormones become increasingly unpredictable.
And unpredictable really is the word.
Oestrogen doesn't simply decline in a neat, straight line. It can fluctuate considerably, sometimes reaching high levels and sometimes dropping sharply.
Progesterone production can also become less consistent as ovulation becomes irregular.
These hormonal changes help explain why you might feel wonderful one week and completely out of sorts the next.
If you'd like to understand more about the science behind these changes, we've explored it in Hormonal Shifts in Perimenopause: Steps You Can Take to Harness Your Health Naturally.
Now, let's look at the different stages.
What's happening?
Your periods are generally still regular, but you may begin noticing subtle changes, such as slightly shorter cycles.
Researchers call this the late reproductive stage, rather than formally classifying it as perimenopause.
During this phase, ovarian reserve declines and hormonal changes begin to emerge. You may still ovulate regularly, although your cycle patterns can gradually shift.
Possible signs of the late reproductive stage
How do you know if you're in this stage?
Your periods may still arrive predictably, but you might notice subtle differences from your usual pattern.
For example, if you've historically had a 28-day cycle and it gradually becomes 25 or 26 days, this may be consistent with late reproductive ageing.
However, these changes are not specific to perimenopause and don't confirm a particular stage.
What can you do during this stage?
This is a good time to start paying closer attention to your wellbeing.
Track your menstrual cycle, prioritise quality sleep, include regular strength training and make sure you're eating enough protein and nutrient-rich foods.
It's also worth discussing new or persistent symptoms with your GP, rather than assuming they're simply part of getting older.
At Eir Women, we're big believers in being proactive about midlife health.
You don't have to wait until things feel difficult to start looking after yourself.
What's happening?
Your menstrual cycle lengths begin varying more noticeably and repeatedly.
This is the first formally recognised stage of the menopause transition.
According to STRAW+10, early perimenopause is characterised by a persistent difference of at least seven days in the length of consecutive menstrual cycles, with this variation recurring within ten cycles.
Let's make that a little more relatable.
Perhaps your periods used to arrive every 28 days. Now one cycle lasts 25 days, the next lasts 34, and subsequent cycles continue showing significant variation.
That pattern may suggest early perimenopause.
Common symptoms of early perimenopause
Some women experience:
Not everyone experiences these symptoms, and their presence or severity doesn't establish the stage.
What's happening hormonally?
As ovarian function changes, levels of follicle-stimulating hormone (FSH) become more variable and generally trend upwards.
Oestrogen can fluctuate considerably, while some cycles may occur without ovulation.
These changes can contribute to the unpredictability many women experience.
How long does early perimenopause last?
There isn't one reliable timeline for every woman.
The overall menopause transition can last several years, and the duration of the early stage varies considerably.
Supporting your energy, focus and mental clarity
One of the more frustrating parts of midlife is feeling as though your usual energy and focus have gone missing.
Perhaps you're finding it harder to concentrate at work, feeling more emotionally stretched or struggling with that familiar afternoon energy slump.
And then there's brain fog.
You know the feeling. Walking into a room and forgetting why you're there. Searching for a word you've used a thousand times. Wondering whether your brain has decided to take an unscheduled holiday.
Changes in concentration and memory are commonly reported during the menopause transition, although poor sleep, stress and other health conditions can also contribute.
If this sounds familiar, read Clearing the Cloud: Understanding Brain Fog During Perimenopause, where we explore why cognitive changes can happen and what may help.
Alongside nourishing food, regular movement, sleep and appropriate medical care, targeted nutritional supplements may have a role in supporting general wellbeing.
That's why we developed Show Up — Daily Energy & Brain Health Support.
Show Up is formulated with ingredients including American Ginseng, Chasteberry, Ginkgo and B vitamins, selected to support everyday energy and cognitive wellbeing.
It's important to understand that supplements aren't proven to stop perimenopause, stabilise fluctuating reproductive hormones or determine which stage you're in.
But supporting your overall wellbeing while your body navigates change can still be a worthwhile goal.
Because you've still got a life to live, and we'd quite like you to enjoy it.
What's happening?
You start experiencing extended gaps between menstrual periods.
The defining clinical marker of late perimenopause is at least 60 consecutive days without a period.
You might skip two months, have another period and then experience another long gap.
This can be completely consistent with the menopause transition.
Common symptoms of late perimenopause
Some women experience:
Again, symptom patterns vary significantly.
What's happening hormonally?
Ovulation becomes less frequent and hormonal fluctuations can become particularly pronounced.
Oestrogen levels may still rise and fall dramatically, even as overall ovarian function declines.
This helps explain why symptoms can feel unpredictable rather than steadily worsening.
Research suggests that late perimenopause lasts approximately one to three years on average, although individual experiences vary.
How do you know if you're in late perimenopause?
The strongest clue is a gap of at least 60 days between periods, in the context of a compatible age and menstrual history.
However, pregnancy, thyroid conditions, medication and other health factors can also affect periods.
These possibilities should be considered rather than assuming a missed period automatically means late perimenopause.
When sleep becomes the thing you miss most
For some women, sleep disruption becomes one of the most challenging parts of the menopause transition.
You might fall asleep easily, only to find yourself wide awake at 3 am.
Not pleasantly awake, either.
Wide awake. Brain switched on. Suddenly remembering the email you forgot to send and mentally reorganising your entire life.
Sound familiar?
Sleep problems become increasingly common during the menopause transition. Hormonal fluctuations, night sweats, stress and changes in sleep regulation can all contribute.
But waking at 3 am doesn't automatically mean it's your hormones. Insomnia, sleep apnoea and other conditions can also affect sleep.
We've explored this in more detail in Why Am I Waking Up at 3am During Perimenopause? And Why Recovery Matters More Than You Think.
It's worth a read if your nights have become a little less restful than you'd like.
For women exploring complementary sleep support, our Reboot — Sleep, Stress & Muscle Recovery Support is designed to complement a healthy evening routine.
Reboot contains a combination of botanical ingredients and minerals selected for relaxation, sleep and recovery support.
It isn't a treatment for the underlying hormonal transition, and individual responses to herbal supplements vary. Check the label and speak with your healthcare professional if you're taking medication or have a medical condition.
And if you'd like to explore the broader science of sleep, our article Sleep After 40: The Hormone Reset You're Probably Undervaluing explains why sleep deserves a much bigger place in the midlife wellbeing conversation.
Because sometimes, after weeks of disrupted nights, a good night's sleep really does feel like winning the lottery.
Here's something many women don't realise.
Menopause isn't a stage that lasts for years. It's the point in time marking your final menstrual period, confirmed retrospectively after 12 consecutive months without menstruation.
In Australia, the average age of natural menopause is approximately 51.
Once you've reached 12 months without a period, assuming you're not using hormonal contraception and there's no other explanation, you've reached menopause and are considered postmenopausal.
Researchers also recognise the first 12 months after the final menstrual period as part of the broader perimenopausal interval, although menopause itself is only confirmed at the end of those 12 months.
Hormones don't suddenly settle the moment you reach that milestone.
Symptoms such as hot flushes and sleep disruption can continue into postmenopause, while vaginal and urinary symptoms may persist or develop later.
And while menopause can bring physical changes, it can also be a time of reflection, growth and renewed priorities.
We're particularly interested in the growing research exploring positive wellbeing during this stage of life.
In Can You Actually Flourish During Perimenopause? New Research Says Yes, we explore research into women's wellbeing, purpose and resilience during the menopause transition.
Because menopause isn't the finish line for your wellbeing.
It's a new phase of life, and you deserve to feel informed, supported and empowered throughout it.
Perimenopause stages at a glance
|
Stage |
What's happening to your periods? |
Main clue |
|
Late reproductive stage |
Usually regular, sometimes subtly shorter |
Small changes to your usual cycle |
|
Early perimenopause |
Cycle lengths vary repeatedly |
Differences of 7 days or more between consecutive cycles, recurring within 10 cycles |
|
Late perimenopause |
Longer gaps between periods |
At least 60 days without a period |
|
Menopause / postmenopause |
Periods have stopped |
12 consecutive months without a period, where applicable |
Based on the STRAW+10 reproductive ageing framework. These are clinical staging indicators, not a self-diagnosis tool.
Can you tell what stage of perimenopause you're in from your symptoms?
This is one of the biggest misconceptions about perimenopause.
You might have seen online guides suggesting that certain symptoms belong exclusively to certain stages.
For example, anxiety in early perimenopause, hot flushes in late perimenopause or brain fog just before menopause.
Unfortunately, the science isn't that straightforward.
There is no universally reliable symptom sequence that can tell you exactly which stage of perimenopause you're experiencing.
A woman in early perimenopause may have intense night sweats, while another woman in late perimenopause may experience very few symptoms.
The Menopause Society recognises substantial variation in the symptoms women experience and how much those symptoms affect their daily lives.
This is why researchers use menstrual cycle patterns as the primary staging criteria, rather than assigning women to stages based on symptom checklists.
Your symptoms matter enormously. They're just not a precise biological clock.
And while hormones can contribute to mood changes, they're rarely the whole story.
Sleep, stress, relationships, work and the emotional demands of midlife can all intersect.
If you've been feeling unusually overwhelmed, our article 10 Questions Women Are Googling About Stress in Perimenopause explores the relationship between hormonal change, stress and emotional wellbeing.
How to work out which stage of perimenopause you might be in
While you can't diagnose your exact stage from an online checklist, these four questions can help you identify patterns worth discussing with your GP.
Question 1: Are your periods still arriving regularly?
If your cycles remain relatively consistent, you may still be in the reproductive stage, even if you're noticing new symptoms.
Question 2: Are your cycle lengths changing by seven days or more?
If this variation happens repeatedly, it may indicate early perimenopause.
Question 3: Have you gone 60 days or longer without a period?
This can be an important indicator of late perimenopause, provided other causes have been considered.
Question 4: Have you gone 12 consecutive months without a period?
If you're not using hormonal contraception and there's no other cause, you may have reached menopause.
These questions are useful starting points, not a substitute for medical advice.
They may also be less reliable if you use hormonal contraception, have had a hysterectomy or have an underlying condition affecting menstruation.
A practical tip: start tracking your cycle
One of the simplest and most useful things you can do is record:
You don't need a complicated system.
A notebook, calendar or period-tracking app can help.
Over several months, patterns may become easier to recognise and discuss with your healthcare professional.
Can a blood test tell you what stage of perimenopause you're in?
It's a reasonable question.
If hormones are driving the changes, surely a blood test should tell us exactly what's happening?
Unfortunately, not usually.
According to the Australasian Menopause Society, routine measurements of FSH and oestradiol are generally not recommended to diagnose perimenopause in women over 45 with typical symptoms.
Why?
Because hormone levels can fluctuate dramatically throughout the transition.
An FSH result might be elevated on one day and much lower on another. Oestrogen can also vary substantially.
A single blood test may therefore provide a misleading picture.
For most otherwise healthy women aged 45 and over, perimenopause is identified through symptoms, age and menstrual history rather than routine hormone testing.
There are important exceptions.
If you're aged 40–45 and experiencing symptoms, or under 40 with suspected premature ovarian insufficiency, blood tests may be appropriate as part of a medical assessment.
Your doctor may also investigate other potential causes of symptoms, including thyroid disorders, anaemia or pregnancy.
The key message?
You don't need to chase a perfect hormone number to have your symptoms taken seriously.
How long does perimenopause last?
There is no universal timetable.
The menopause transition often unfolds over several years, but its duration varies substantially between women.
Some experience a relatively short transition. Others notice changing periods and symptoms for considerably longer.
The STRAW+10 research estimates that late perimenopause lasts approximately one to three years on average.
But the exact timing of your final period cannot be predicted from symptoms alone.
Genetics, smoking and other health factors can influence menopause timing, but no simple calculation can reliably tell an individual woman when menopause will occur.
If you're wondering whether perimenopause is nearly over, changes in menstrual patterns can provide clues, but they can't give you an exact countdown.
What are the signs that perimenopause is ending?
The clearest sign is that your periods become increasingly infrequent and eventually stop.
Long gaps between periods are characteristic of late perimenopause.
But it's important to understand that symptoms don't necessarily disappear when your periods end.
Hot flushes, night sweats and sleep difficulties may continue into postmenopause.
Some symptoms improve over time, while vaginal dryness and certain urinary symptoms may become more noticeable after menopause.
In other words, the end of menstrual periods doesn't necessarily mean the immediate end of menopause-related symptoms.
The good news is that effective treatment and support are available at every stage.
What if you're having perimenopause symptoms but your periods are regular?
This is an especially common source of confusion.
Perhaps you're 43, your periods still arrive on time, but you're suddenly experiencing poor sleep, increased anxiety or changes in concentration.
Could it be perimenopause?
Possibly.
Hormonal changes may begin before obvious menstrual irregularity.
However, symptoms such as fatigue, anxiety, poor sleep and brain fog are not specific to perimenopause.
Stress, thyroid conditions, iron deficiency, medications and other health factors can produce similar symptoms.
A healthcare professional can help assess your symptoms in context rather than assuming they're all hormone-related.
If your periods are regular, you may not yet meet the formal menstrual criteria for the menopause transition.
That doesn't mean your symptoms should be dismissed.
For a broader introduction to the hormonal changes that may begin in your 40s, read What Is Perimenopause and How Long Does It Last?.
When should you see a doctor about perimenopause?
You don't need to wait until your symptoms become unbearable.
Consider booking an appointment if:
Any vaginal bleeding after menopause — once you've had 12 months without a period — should be medically assessed.
Very heavy bleeding, especially with dizziness, faintness or weakness, warrants urgent medical attention.
It's also worth remembering that perimenopause doesn't mean pregnancy is impossible.
Ovulation can still occur, and contraception may still be needed.
What can you do to feel better during perimenopause?
Understanding your stage can be helpful, but there's something even more important.
You don't have to know your exact stage before you can start getting support.
Whether you're experiencing early cycle changes or navigating the later transition, there are evidence-based ways to support your wellbeing.
1. Prioritise sleep
Sleep disruption can affect energy, concentration and emotional wellbeing.
Consistent sleep and wake times, a comfortable sleeping environment and addressing night sweats can help.
If sleep problems persist, ask about evidence-based treatments, including cognitive behavioural therapy for insomnia and appropriate menopause-related treatments.
2. Support your muscles and bones
Midlife is an important time to prioritise resistance exercise, weight-bearing movement and adequate nutrition.
Strength training can help preserve muscle mass and support bone health as you age.
And no, you don't need to become a gym enthusiast overnight.
Finding movement you genuinely enjoy is a much better starting point.
3. Take your mental wellbeing seriously
Hormonal fluctuations, disrupted sleep and the demands of midlife can intersect in challenging ways.
If you're experiencing persistent anxiety, low mood or emotional changes, professional support can make a meaningful difference.
You deserve more than being told it's simply part of getting older.
4. Explore treatment options
Menopausal hormone therapy (MHT) can be effective for symptoms such as hot flushes and night sweats, and may be appropriate for some women during perimenopause.
Other hormonal and non-hormonal treatments are available depending on your symptoms, health history and preferences.
You don't have to wait until your periods stop to discuss treatment.
A clinician experienced in menopause care can help you weigh the benefits and risks.
5. Build a simple morning-to-night wellbeing routine
If there's one thing we've learned, it's that midlife wellbeing rarely comes down to one magic solution.
It's often the combination of small, consistent habits that makes the biggest difference.
Prioritising nourishing food, strength training, better sleep and stress management gives you a strong foundation.
Where appropriate, carefully selected nutritional supplements can complement those habits.
Our Starter Pack — 24/7 Peri Support brings together two Eir Women formulas:
We designed this combination for women looking for a simple, practical routine rather than another complicated wellness checklist.
These products are intended to complement general wellbeing practices, not replace medical assessment or evidence-based menopause treatments.
Explore the Eir Women Starter Pack →
6. Find your people
This might not be a formal medical treatment, but connection matters.
One of the hardest parts of perimenopause can be feeling as though you're navigating something no one prepared you for.
Talking openly with other women can reduce isolation and help you feel understood.
And there's something else we've become increasingly interested in: the emotional and psychological changes that can accompany midlife.
If you've found yourself thinking, "I just don't feel like myself anymore," our article Is Identity Change Part of Perimenopause? explores why this transition can affect more than our physical wellbeing.
At Eir Women, we believe education, empathy and finding joy belong in the same conversation.
Because while perimenopause can be challenging, it doesn't have to define the second half of your life.
What about bloating and digestive changes during perimenopause?
Another question we hear from women in midlife is, "Why does my stomach suddenly feel different?"
Bloating can be uncomfortable and frustrating, particularly when it seems to appear out of nowhere.
Digestive symptoms can have many causes, including dietary changes, constipation, food intolerances and gastrointestinal conditions.
They aren't reliable indicators of a particular perimenopause stage.
If bloating is persistent, new or accompanied by other concerning symptoms, it's important to have it assessed.
For women seeking additional everyday digestive support, our Better Days — Daily Function & Bloat Support combines Show Up for energy and mental clarity with Zipped for digestive comfort and bloating support.
It's another way to think about supporting everyday wellbeing, alongside good nutrition, regular movement and appropriate healthcare.
Because feeling comfortable in your body matters at every age.
Your perimenopause stage is only part of the picture
By now, you may have a clearer idea of whether you're approaching the menopause transition, experiencing early perimenopause or moving into the later stage.
But here's something we want you to remember.
Your stage doesn't tell the whole story. How you're feeling matters just as much.
Two women can be at exactly the same stage and have completely different experiences.
One may be struggling with sleep.
Another may notice changes in energy, digestion or body composition.
Someone else might feel relatively well throughout.
That's why we believe support should start with your individual needs, not just a label.
At Eir Women, we've developed targeted nutritional supplements for women over 40, with options designed to support energy, sleep, stress resilience, digestion and metabolic wellbeing.
If you're navigating several of these challenges, our Complete Peri Sleep, Energy & Metabolic System brings together Show Up, Reboot and Trimmed as a broader daily wellness routine.
These supplements are complementary wellbeing products, not treatments proven to alter perimenopause stages or replace evidence-based medical care.
And if you're unsure where to begin, you can explore the Eir Women range and find the support that feels relevant to you.
Because the goal isn't to fight your body through midlife.
It's to understand it, care for it and continue enjoying everything this next chapter has to offer.
Frequently asked questions about the stages of perimenopause
What are the first signs of perimenopause?
One of the earliest recognisable signs is a change in menstrual cycle patterns. Periods may become shorter, longer or less predictable. Some women also experience hot flushes, sleep changes or mood symptoms, but these symptoms aren't specific enough to diagnose perimenopause on their own.
What are the two main stages of perimenopause?
The two recognised stages of the menopause transition are early perimenopause and late perimenopause. Early perimenopause involves persistent changes in cycle length, while late perimenopause is characterised by gaps of at least 60 days without menstruation.
How do I know if I'm in early or late perimenopause?
Look at the pattern of your periods. Repeated differences of at least seven days between consecutive cycle lengths suggest early perimenopause. A gap of 60 days or longer without a period may indicate late perimenopause. Other causes of menstrual changes should be excluded.
Can you be in perimenopause with regular periods?
Yes, hormonal changes and symptoms can begin while periods remain regular. However, regular cycles generally mean you haven't yet met the formal menstrual criteria for the early menopause transition.
What stage of perimenopause is the hardest?
There is no single hardest stage for everyone. Hormonal fluctuations can be particularly pronounced during late perimenopause, and hot flushes may become more common. However, symptom severity varies significantly and doesn't necessarily match the reproductive stage.
Does perimenopause get worse before it gets better?
Not necessarily. Some symptoms become more frequent as menopause approaches, while others fluctuate or improve. There's no universal pattern, and effective treatments are available.
Can perimenopause cause anxiety and brain fog?
Yes, anxiety, mood changes and concentration difficulties are reported during the menopause transition. However, these symptoms can also have other causes, so persistent or disruptive changes deserve assessment.
Can I still get pregnant during late perimenopause?
Yes. Ovulation becomes less predictable but can still occur. If pregnancy is possible and not desired, speak with your healthcare professional about appropriate contraception.
Is there a test to tell me exactly what stage of perimenopause I'm in?
No single blood test reliably identifies the precise stage in most women over 45. Clinicians generally use age, symptoms and menstrual cycle history. Blood tests may be appropriate in younger women or when other conditions are suspected.
A final word from Lisa and Kate
If you've arrived here after searching "what stage of perimenopause am I in?", chances are you're looking for more than a clinical definition.
You're looking for answers.
Perhaps you're wondering why your body feels different. Why things that once came easily suddenly require more effort. Or why nobody explained that this transition could begin years before your periods finally stop.
We understand.
One of the reasons we created Eir Women was to help make conversations about midlife feel more open, informed and supportive.
The science gives us valuable clues. Your changing cycle can help you understand where you might be in the transition, and knowing what's happening can make the experience feel less mysterious.
But there's no need to fit yourself perfectly into a stage or a timeline.
Your experience is your own.
And wherever you are in this transition, you deserve good information, meaningful support and the opportunity to keep finding joy in the life ahead.
Here's to understanding our bodies, supporting one another and embracing the second half of life with confidence.
With love,
Lisa & Kate
Co-founders, Eir Women
Keep reading: More from the Eir Women journal
If you'd like to explore a little further, these articles are a great place to start.
Understanding your hormones
Sleep, brain fog and stress
Finding joy in midlife
Research and references
This article draws on recognised clinical guidelines and peer-reviewed research:
Medical disclaimer: This article provides general educational information and is not intended to diagnose or treat a medical condition. Menstrual changes and symptoms can have causes other than perimenopause. Speak with a qualified healthcare professional for personalised assessment and advice. Nutritional supplements should be used according to their labels and relevant medical advice.
