Heart palpitations can be one of the most alarming symptoms of perimenopause.

You may suddenly become aware of your heartbeat, feel your heart racing, skipping beats, fluttering, or pounding unexpectedly in your chest.

These sensations can be unsettling, especially if you have never experienced them before.

If you are new to symptom tracking, this guide will help you understand why heart palpitations can occur during perimenopause and how the mySysters app can help you identify patterns that may be contributing to these episodes.

This is general information meant to help you feel more informed.

If your symptoms are persistent, severe, or concerning, a qualified healthcare professional can help you explore them further.

Understanding Heart Palpitations

Heart palpitations are the sensation of being unusually aware of your heartbeat.

Some women describe

• fluttering,
• pounding,
• racing,
• skipped beats, or
• a feeling that their heart is beating harder than normal.

Palpitations can happen at rest, during activity, or even while trying to fall asleep.

For some women, they occur occasionally.

For others, they may happen more frequently during perimenopause.

These experiences can feel frightening, but hormonal fluctuations are thought to play a role in how the heart and nervous system respond during this transition.

If you are new to tracking, you may not yet see clear patterns.

That is normal.

Symptom tracking helps you gather information over time so you can better understand when symptoms occur and what factors may be connected to them.

The Hormone and Heart Connection

Estrogen influences many systems throughout the body, including the cardiovascular and nervous systems.

During perimenopause, estrogen levels fluctuate unpredictably rather than following a steady decline.

These hormonal fluctuations can affect how the body regulates heart rhythm, stress responses, and blood vessel function.

At the same time, changes in sleep quality, anxiety levels, and stress may increase awareness of heart sensations.

These fluctuations may contribute to:

• Sensations of a racing heartbeat
• Fluttering or skipped beats
• Increased awareness of heartbeat
• Episodes of pounding in the chest
• Palpitations during periods of anxiety or stress

Many women notice that palpitations seem to occur alongside other perimenopausal symptoms such as hot flushes, anxiety, poor sleep, or night sweats.

Symptom tracking can help you identify whether these symptoms tend to occur together.

Why Symptom Tracking Helps

Heart palpitations often feel unpredictable.

They may happen several times in one week and then disappear for a period of time.

This unpredictability can create additional worry and make it difficult to identify possible triggers.

The mySysters app allows you to record symptoms in a simple and organized way.

Over time, symptom tracking may reveal patterns you were not aware of.

You may discover that palpitations occur during

• stressful periods,
• after interrupted sleep,
• around hormonal shifts in your cycle, or
• after consuming caffeine.

Recognizing these patterns can help you feel more informed and prepared.

Strategies That May Help Support Heart and Nervous System Health

You cannot stop hormonal fluctuations from occurring, but there are ways to support your body’s response during this transition.

These are general strategies intended to help you better understand and manage your symptoms.

Prioritize Quality Sleep

Poor sleep can increase stress on the nervous system and may make palpitations feel more noticeable.

• Maintain consistent sleep schedules
• Create a calming bedtime routine
• Keep your bedroom cool and comfortable
• Limit screen time before bed

Tracking sleep quality may help you see whether sleep disruption affects your symptoms.

Manage Stress Thoughtfully

Stress and anxiety can influence both heart awareness and nervous system activity.

• Mindfulness practices
• Deep breathing exercises
• Meditation
• Gentle yoga
• Time outdoors

Tracking stress levels alongside palpitations can help reveal important connections.

Be Mindful of Stimulants

Some women find that certain substances make palpitations more noticeable.

• Caffeine
• Energy drinks
• Nicotine
• Excess alcohol

Tracking consumption patterns may help you understand whether they influence your symptoms.

Stay Hydrated

Hydration supports healthy circulation and overall wellbeing.

• Drink water consistently throughout the day
• Pay attention to hydration during busy periods
• Replace fluids after exercise

Tracking hydration can help you identify whether it affects symptom frequency.

Support Regular Physical Activity

Appropriate physical activity can support cardiovascular health and stress management.

• Walking
• Cycling
• Strength training
• Swimming
• Yoga

Tracking activity levels can help you understand how movement influences your energy, stress, and symptoms.

Pay Attention to Other Symptoms

Heart palpitations may occur alongside other perimenopausal symptoms.

• Hot flushes
• Night sweats
• Anxiety
• Fatigue
• Sleep disturbances

Tracking these symptoms together may help you recognize patterns that are not immediately obvious.

How to Use the mySysters App

Track palpitation episodes: Record when they occur, how long they last, and how they feel.

Log sleep quality: Sleep disruption may influence symptom frequency.

Monitor stress and anxiety levels: Emotional wellbeing often affects heart awareness.

Track cycle changes: Hormonal fluctuations may help explain symptom patterns.

Record caffeine and alcohol intake: These may influence symptoms for some women.

Monitor other symptoms: Hot flushes, anxiety, and fatigue may occur alongside palpitations.

Track exercise and hydration habits: Both can influence how you feel overall.

As you gather more information, patterns may become clearer.

You may notice that palpitations occur during

• specific phases of your cycle,
• after poor sleep,
• during stressful periods, or
• alongside other symptoms.

These insights can help you make informed decisions and communicate more effectively with your healthcare provider.

A New Kind of Understanding

Perimenopause is a transition, not a decline.

Heart palpitations can feel unsettling, but understanding the hormonal and lifestyle factors that may contribute to them can help reduce some of the uncertainty.

You are not imagining your symptoms, and you are not alone in experiencing them.

With awareness, supportive habits, and symptom tracking, you can begin to understand your personal patterns and feel more confident navigating this stage of life.

mySysters is an app for women in perimenopause and menopause. Good Housekeeping and Woman’s Day named mySysters the Best App for Women in Perimenopause and a Must Have App for Women. The information and other content provided in this blog, website, or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis, or treatment.