Ways to Make Sleep Easier During Menopause

15 March 2022
 Categories: Health & Medical , Blog


Getting a good night's sleep can feel near enough impossible during menopause. However, that doesn't mean there's nothing you can do about it. From lifestyle changes through to medical interventions, here are some ways to make sleep easier during menopause.

Maintain a Schedule

When you reach a certain level of sleep deprivation it's tempting to nap in the afternoon, go to bed earlier or sleep in. However, all these actions can impact your circadian rhythm and make it difficult for your brain to determine when you should be sleeping. Instead, try to stick to the same waking up and going to bed times. That way, sleeping should feel slightly easier.

Create a Comfy Temperature

Some menopausal women find that sleeping is difficult because their body temperatures rise at night. While you can't always prevent this, you can create a sleep environment that's cool. Stick to fabrics that allow your body to breathe, such as cotton. You can also ventilate the room well or set your air conditioning to a level that's comfortable. Try avoiding foods that are likely to make you sweat too, such as spicy dishes.

Try Aerobic Exercise

Adding aerobic exercise to your routine around four times a week could make it easier for you to sleep. However, you should avoid exercising in the last two to three hours before bedtime, as the adrenaline you produce may keep you awake. By exercising at other times of the day, you may burn off some of the stress hormones that are forcing you to stay awake. It also induces a natural state of exhaustion, so you may find it easier to drift off.

Manage Your Worries

As your hormones change during menopause, you may find that you worry about matters that wouldn't usually bother you. Or, your existing stresses could feel worse. It's worth discussing talking therapies with a medical professional when you attend a menopause clinic. Otherwise, you can try techniques for self-managing stress. For example, before you go to bed, set 10 minutes to write all your worries down onto a piece of paper. This technique is known as mind dumping and it can stop you from ruminating while you're trying to sleep.

Try Medications

By attending a menopause treatment clinic, you can explore treatment options that may lessen your symptoms. While there, the medical professional you speak with can explore HRT and other solutions. Once you bring your hormones back into balance, you should find that symptoms such as insomnia begin to subside.

For more information, contact a menopause clinic near you.