You CAN Get a Good Night's Sleep During Menopause

Hot flashes, night sweats, hormonal roller-coasters, stress. Menopause can wreak havoc on your sleep schedule, from the inability to fall asleep to frequent wake-ups, and lack of sleep can make it harder to deal with the other symptoms of menopause. Sleep problems can make it harder to lose weight, make the menopausal brain fog more persistent, and exacerbate irritability and other mood swings. So what’s a woman to do?

Try these tips to help you get a better night’s sleep, even during menopause.

  • Stick to a sleep schedule – going to bed and waking up at roughly the same time every day helps to regulate your body clock.
  • Avoid alcohol and caffeine before bed. Ideally limit caffeine in the afternoon and avoid it completely in the evening. And while a nightcap seems like a great way to help take the edge off, alcohol can interrupt your sleep cycle and make you more tired when you wake up.
  • Try showering before bed to help relax tense muscles.
  • Only use your bed for sleeping and sex. Don’t watch television, catch up on Facebook, or even read in bed.
  • Meditation or yoga before bed can help you relax which will in turn help you fall asleep.
  • Keep the bedroom on the cool side if you are experiencing night sweats. Experts recommend keeping sleeping areas between 60 and 67 degrees – try the cooler end of that spectrum.  Your partner can always use an extra blanket if they’re cold.
  • Switch to 100% cotton sheets and pajamas. Cotton helps wick moisture away which will cool you down.
  • Turn off all technology, including tablets, computers, and smartphones, an hour before bedtime - the blue light emitted by electronic devices can interrupt your sleep schedule.

If you’ve tried these tips and are still having problems sleeping, seek medical advice. There are pharmaceutical aids to sleeping, but only your health care professional can help you decide if they are right for you.

Let us know what worked for you and we'll add it to the list!


Your doctor should be able to diagnose the menopause by discussing your menopause symptoms and taking into account your age and whether or not you're still having periods. If you're under 45, you may also be offered a blood test.
Doctor  recommends keeping a list or diary. A list can be good as a memory aid, and a little diary of how often you’re getting hot flushes can help your Doctor decide whether they're average or more frequent than average.
Posted by annie on
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