Sleep disturbances are common during menopause due to hormonal changes and associated symptoms like hot flushes, night sweats, and mood swings. If you are going through the menopause, and your sleep is suffering. There are several strategies that can help you get a good night’s sleep with the menopause.
Table of Contents
Look At Changes To Your Bedroom
- Keep your bedroom cool, dark and quiet to create a calm environment
- Invest in a comfortable mattress and pillows. If you have a memory foam mattress this can be hotter than other types of mattress. Investing in a new mattress will help to keep to cooler. Simba have more information on the best type of mattress to keep you cooler.
- Use blackout curtains, as these will help to keep your bedroom dark
- A lot of people use a white noise machine to help with their sleep
Manage Hot Flushes and Night Sweats
- Wear breathable sleepwear. Many stores are now selling a range of products for those going through the menopause.
- Use bedding that is designed to keep you cool, or layer your bedding so you can adjust the covers when you need too.
- Keep a fan by your bed to cool down
Look At Your Diet
- Avoid eating large meals close to your bedtime. As they can cause discomfort and indigestion.
- Limit your caffeine and alcohol intake in the evenings. There are many other options now including a tea to help you sleep.
- Stay hydrated, but try to reduce your fluid intake before bed. This will minimise you waking during the night to use the bathroom.
Establish a Regular Sleep Routine
- Have a regular bedtime and waking time this will help your bodys internal clock
Hormone Replacement Therapy (HRT):
- Speak to your GP about HRT options. It may alleviate menopause symptoms and improve sleep. You will find there are a few options to choose.
Natural Remedies
- Some women find relief from menopausal sleep disturbances through natural remedies
like herbal supplements. Such as black cohosh or valerian root. Another expert recommended formula like MenoPhix, a pure, organic supplement designed to balance hormone levels and alleviate menopausal symptoms. However, consult your GP provider before trying any new supplements.Â
The menopause affects us all differently. Many agree that disturbed sleep and hot flushes are the worst part. Doing all you can to help improve your sleep does have a good affect on your sleep quality.
Do you have any tips on dealing with the menopause?
Thank you so much for speaking so openly about it Sam. I recently met up with one of my mummy friends and she felt so embarrassed to talk about menopause because she thought it was a subject women should keep to themselves. Even her own husband refuses to acknowledge what is going on and told her to keep it quiet. But I feel one needs to speak out, especially when it is such a natural thing and it helps future generations know what to expect and what to do to relief the symptoms
That is so sad, we should talk about it openly and honestly. It is nothing to be ashamed of
My mum kept her menopause symptoms so quiet when she went though it and only recently started to open up on it. I am so glad that more people can talk about it now so there is awareness of what women have to go through, to be educated and mentally prepared. Also to know one is not alone in the process
It is good that we can talk about it now and not be ashamed, we all go through it so why should we not talk about it openly
What great tips here – I find eating a big meal right before bed can really mess with you, especially depending on what you eat! Thank you for sharing.
I agree and do not usually eat a big meal close to bedtime
It’s a powerful post to bring awareness to the quality of sleep we are getting or not. And what changes need to be made to improve it.
It is realising life is changing and little things you neeed to do to have a good nights sleep
These are such great tips for women who are experiencing menopausal sleep disturbances! I wish I knew these things when my mum was going though menopause, I could have helped her a bit. I need to fix my bedtime routine now before it gets late!
Being prepared for when the menopause hits is something I wish I could have knowm
Sleep disruptions during menopause can be incredibly frustrating. It’s great to see tips for getting a good night’s sleep during this phase. Quality sleep is so essential! 💤
I do suffer if I do not get a good nights sleep, finding options and ways to help this is so important
Great tips for night sweats. I remember my mom dealing with the hot flashes and I was really too young and naive to understand the discomforts of menopause. I wish I had known more and could have offered some of this advice.
They are not nice, and by changing a few things can help when suffering hot flushes and night sweats
I’m bookmarking this! I’m not in menopause, yet, but I KNOW it’s coming soon. It’s nice to have this to refer to.
Honestly, it will just hit you and being able to help your sleeping will be a life saver
Great tips, thank you so much…I started doing yoga and meditation daily, these helped a lot with my sleep problem.
I keep looking at starting yoga
Such a difficult time for us
Still get night sweats even with hrt
HRT has been helpful but like you not taken away the night sweats totally
I found that my sleep was badly effected by the menopause. After a couple of years I went on HRT and now it is much better.
I was the same HRT has really helped me