8 Tips to Sleep Better During Menopause

Have you noticed some changes in your sleep quality since you entered menopause? If so, you definitely aren’t alone.

As a time of significant hormonal fluctuation, menopause symptoms are often felt in various ways, one of which is hormonal insomnia.

Defined as difficulty in falling or remaining asleep throughout the night, it is common for women to develop perimenopause insomnia and anxiety as their body transitions into the next chapter — but that doesn’t mean that you have to suffer through these symptoms; without support! 

With this in mind, we created this article to share some information about the importance of quality sleep and some of our top tips for improving your sleep patterns. If you are feeling sleep-deprived and fatigued, this one is for you!

The benefits of quality sleep during Menopause

Sleep plays an essential role in our overall well-being, an area of health that is often overlooked or forgotten.

With the average adult over the age of 65 requiring at least 7-8 hours of quality sleep every night, this sometimes lofty goal can be inhibited by a variety of lifestyle and age factors — hormonal changes resulting from menopause.

During menopause, a woman’s body undergoes a significant decrease in available estrogen. When this occurs, it is very common for women to experience mood changes (including increases in anxiety and depression), which are believed to play a role in women developing hormonal insomnia.

But, despite the increased difficulty that menopause-related insomnia can bring, it is still essential for women to strive for quality sleep to maintain their overall health. Connected to a variety of favorable health outcomes, some examples of the benefits of quality sleep include:

  • Helping to support your immune system to prevent frequent illness
  • Enhancing memory and increasing productivity during the day
  • Encouraging improved mood and emotional regulation
  • Giving you increased energy
  • Helping the body decompress from chronic sources of stress
  • Lowering your risk of developing health issues such as diabetes and heart disease
  • Assisting in maintaining a healthy body weight

Most adults already know that quality sleep is vital for their overall health — they are just struggling to achieve it. With this in mind, here are some of our top tips for improving your sleep quality during menopause:

8 tips for better sleep during menopause

#1 — Strive to maintain a regular sleep schedule

While it is often easier said than done, doing your best to maintain a regular sleep schedule can help to train the body to fall asleep quicker at bedtime. Whenever possible, going to bed and waking up at the same time every day can be a helpful tactic in improving sleep quality.

#2 — Regular Exercise (but not near bedtime)

Exercising is a great way to stay healthy while also burning extra energy to make us more tired when it comes to sleep. Because of this, it is recommended that women struggling to sleep participate in regular daily exercise — just not too close to your bedtime, as your body will be too hyped up to fall asleep!

#3 — Avoid napping during the day

When you are overtired, it can be very tempting to take a short (or not so short) nap during the day to feel more rested. And while this may be beneficial in the short-term, regular napping can make maintaining a healthy sleep pattern more difficult overnight.

#4 — Reduce your caffeine intake

We all love our morning coffee, but regularly consuming high doses of caffeine can negatively impact your ability to fall asleep. With this in mind, we advise cutting back on caffeine intake throughout the day and not consuming any caffeine past 3 pm to help with better nightly sleep.

#5 — Create a personalized nighttime routine

Like a skincare routine, many people benefit from a nighttime self-care routine. Involving anything from meditation and deep breathing exercises to aromatherapy and extra soft pillows and blankets and enjoying a relaxing bedtime routine every night can help those who struggle to fall asleep.

#6 — Keep your bedroom at a comfortable temperature

When it is time to get into bed, considering the room’s climate before you lay down is essential. If possible, adjusting your room temperature to a comfortable not too hot and not too cold option can help maintain quality sleep throughout the night.

#7 — Avoid using your phone or watching TV in bed

After a long and stressful day, it is very tempting to want to unwind in bed by watching your favorite show or catching up with notifications on your phone. But, because blue light from our screens can throw off our circadian rhythm (which is responsible for helping us fall asleep), avoiding doing this is a helpful tip for those who are struggling with hormonal insomnia.

#8 — Speak to your doctor if problems persist

If you have been making adjustments to your current sleep habits but still aren’t seeing the results you want, we recommend speaking to your primary care provider. Able to provide additional insights into helpful sleep practices and work with you to create a more personalized treatment plan, this is one of the best ways to tackle menopause and insomnia head-on.

Learn more about other menopause-related topics with Fit4100

If you or someone you love has recently struggled with hormonal insomnia due to menopause, it is important to know that there is no need to suffer alone. Throughout the ever-changing journey of menopause, the female body is subjected to many changes that can make previously simple routines more difficult and irritating. With this in mind, be sure to speak up when you are struggling with your sleep — because there are many different resources available to help get you back on track!

As leading providers of educational resources for women experiencing the many changes and challenges that menopause and aging bring, our team at Fit4100 is committed to sharing real and helpful advice to women worldwide.

Explore our entire collection of articles on our website blog to gain more helpful tips and advice for navigating menopause and aging with strength!