Menopause is a major shift — and for many women, it comes with a side of frustrating sleep changes. Hot flashes, night sweats, and hormone swings can all make it harder to fall asleep, stay asleep, or feel rested when you wake up.
But you’re not stuck. With a few intentional changes, you can create a sleep routine that supports your body through this transition.
Simple Steps to Support Better Sleep During Menopause
- Cool It Down: Lower your room temperature and use breathable bedding. Try cooling gel pillows, fans, or moisture-wicking sleepwear.
- Stick to a Sleep Routine: Go to bed and wake up at the same time every day. Add calming activities before bed: reading, stretching, or guided breathing.
- Limit Triggers: Avoid alcohol, caffeine, and heavy meals before bedtime. Reduce screen use an hour before bed to cut down on blue light.
- Create a Light-Free Sleep Zone: Block light from windows, electronics, or hallway glare. Consider a portable sleep space that creates total darkness — ideal if you share a room or need naps during the day.
- Get Moving During the Day: Even gentle exercise like walking can help balance hormones and promote deeper sleep.
- Talk to a Professional: If sleep disruption continues, ask your doctor about hormone therapy or non-hormonal treatments. Cognitive Behavioral Therapy for Insomnia (CBT-I) is highly effective and drug-free.
Why Prioritizing Sleep Matters More Than Ever: During menopause, your body is working overtime to adjust — and sleep is essential for:
- Mood and stress management
- Cognitive clarity
- Heart and bone health
- Immune function
- Metabolism and weight balance
Helpful Resources
- SleepFoundation.org – Menopause and Sleep
- North American Menopause Society (NAMS)
-
Sleephoria: How Estrogen and Progesterone Affect Our Sleep | Dr. Valerie Cacho
You’re not alone, and better sleep is possible.
With small changes and the right tools, you can get the rest your body needs — and wake up feeling more like yourself again.