Early Signs of Perimenopause in Your 30s: What to Watch For

Alexandria Ross RN, MS, CNM
May 19
6 min read

Sorry elder millenials, as if we haven't lived through enough craziness in our short time on this amazing planet, as many of us are in our upper 30s and early 40s, we get to enjoy the current chaos of the world while entering, and surviving, quite possibly the most chaotic 4-10 year transitional period of our life, perimenopause. But do not fret! It doesn't HAVE to be miserable. I am confident we can get through this, maybe even gracefully.

I know what you are thinking, perimenopause in your 30s!? Yep—this hormonal shift doesn’t always wait until your 40s to show up with its mood swings, period chaos, and random symptoms that make you question your sanity. What they don't tell us is that this hormonal shift typically begins after age 35. I myself started noticing subtle (and not-so-subtle) changes around age 36, but everyone is different. Some do not really start to notice changes until after 40, some sooner. Either way, I’m here to tell you—if you are in your 30s and feel there is hormonal shift occuring within you, you’re not imagining it. And you’re definitely not alone. This is an interesting time as we are still very much fertile. You may be growing your family, or have plans to do so as we speak. Yet, slight hormonal shifts are starting to occur, tipping us a tad closer to menopause.

What exactly is Perimenopause?

Perimenopause is the transition period before menopause, when estrogen and progesterone levels begin to fluctuate (mid to late 30s). While menopause officially kicks in after you’ve gone a full year without a period, perimenopause can last anywhere from 4 to 10 years. It can be helpful to think of this time in a similar way as you would puberty. Puberty did not happen over night. Hormones shifted, pubic and armpit hair started growing, and breast buds started budding all long before your period made its' debut. And even after your period started, it was likely initially irregular. Perimenopause is our second puberty if you will.

Risk factors for early perimenopause include:

Have a family history of early menopause
Have autoimmune disease
Smoker
Chronic stress (umm who doesn't have this?)

The Sneaky Early Signs You Might Miss

Here are some of the earliest signs of perimenopause that tend to sneak up in your 30s:

Changes in Your Period
Maybe it’s coming earlier... or later. Maybe it’s heavier, lighter, or accompanied by sudden clotting. If your once-predictable cycle is now a question mark, your hormones may be shifting.
Increased Anxiety or Mood Swings
Feeling extra anxious, irritable, or emotionally overwhelmed? You’re not just “moody.” Estrogen and progesterone directly impact neurotransmitters like serotonin and GABA (your chill-out chemicals).
New or Worsening PMS
Your boobs hurt more, the cramping is next-level, or your partner’s breathing suddenly becomes intolerable the week before your period? Yep, PMS can intensify with hormonal shifts.
Fatigue That Feels Different
This isn’t just “tired.” It’s bone-deep fatigue even after a good night’s sleep. Progesterone supports restorative sleep—so when it drops, so does your energy.
Forgetfulness or Brain Fog
Can’t find your keys? Or the word you were just about to say? Cognitive changes can show up early in the perimenopause transition. No, it’s not early Alzheimer’s.
Sleep Disturbances
Even if you’re exhausted, falling or staying asleep might be harder. Nighttime waking, vivid dreams, and even mild night sweats can start in your 30s.
Lower Sex Drive or Vaginal Dryness
These symptoms often sneak in gradually but are absolutely related to early hormonal shifts—especially a dip in estrogen.
Increased Sensitivity to Stress
If stress used to roll off your back but now sends you into a spiral, it might be more than just life circumstances. Hormonal shifts affect your nervous system.

So, Is it Too Early to Have Symptoms of Perimenopause in Your 30s?

No, not necessarily. While most women hit “official” perimenopause in their 40s, many women notice slight changes in their late 30s. This stage of life, in general, is quite busy for many of us, between our work, family, having older parents, some of us have young children and are not done growing our families, some of us have teens at home, partners and their changes, and so much more... life is busy. And when life is busy, it is easy to get caught up and either not notice the slight changes within ourselves, or we may be quick to assume the changes are simply reactions to the chaos of life, which may or may not be true.

Adulting can be a lot sometimes and it can be difficult to understand the changes we are going through and if how we are feeling or changes we are going through are from internal (hormonal) or external (environment and day to day) issues, or both. Honestly, it's a little bit of both but we also know there are scientific reasons for the changes you may be experiencing. You’re not broken. You’re just cycling through a new phase—and your body is doing what it’s designed to do.

Knowing this can be empowering. One, you're likely not crazy. Two, knowing the hormonal shifts allows you to better manage and support healthy hormonal function, decreasing or minimizing symptoms, leading to a better transitional period, allowing you to enjoy this amazing time in your life instead of just surviving it. It doesn't have to suck.

What You Can Do

Track Your Cycle + Symptoms Use an app or journal to document physical, mental, and emotional changes. Patterns matter.
Support Your Hormones with Lifestyle Tweaks
- Prioritize protein, healthy fats, and fiber
- Move daily (even walking counts!) Toss in some weight-bearing exercises, even better!
- Get 7–9 hours of sleep. (I know this may sound insane to some and impossible to many so just do your best to prioritize rest and quality sleep.)
- Minimize alcohol, sugar, and caffeine if they worsen symptoms. Be honest with yourself. Also note that sugar and caffeine sources matter and may effect you differently. Minimize alcohol either way.
- Take a real look at your environment and stress levels. What brings you peace? What causes too much stress? What small changes can you make that might make a huge impact on decreasing stress hormones, making room for those happy and calming hormones?
Talk to a Provider Who Listens Find a midwife, OB-GYN, or functional medicine provider who takes your symptoms seriously—even if you're “too young” on paper.
Consider Lab Work (optional) While hormone levels fluctuate and may not always be helpful, some women benefit from testing for:
- Estradiol
- Progesterone
- FSH/LH
- Thyroid function
Give Yourself Grace Your body isn’t betraying you—it’s adapting. You’re still powerful, capable, and worthy of care. You are not broken.

If you’re in your 30s and starting to wonder, “What is happening to me?”—you’re not alone. Perimenopause begins in our mid 30s and women each have their own unique experience regarding onset and severity of symptoms. So regardless of what others may say (including your providers) you may very well start to show signs of perimenopause in your 30s, you are not "too young". That being said, I feel it is also important to point out that this doesn’t mean your best years are behind you. You aren't aging faster and it isn't all down hill from here. It means your body is communicating as it enters this transformative period, and you are wise enough to pay attention. Now you just need to listen to it and prioritize yourself for a change. With the right support, you can feel grounded, energized, and in control again. I’ll be diving deeper into natural supports, clean eating tips, and hormonal remedies in upcoming posts. In the meantime you can check out my guide Glowing Through Perimenopause, a guide on increasing energy, enhancing mood, and easing stress throughout perimenopause.