During perimenopause and menopause the decline of estrogen may contribute to disrupted sleep by causing menopausal symptoms from hot flushes and night sweats (vasomotor symptoms) to anxiety and depression. These symptoms may lead to difficulty getting to sleep, non-restorative sleep and early morning wakening.

It can be lonely and stressful lying awake at night desperately wishing for yourself to fall sleep and then having to deal with exhaustion the next day. It’s a common experience during menopause with nearly half of women experiencing sleep issues. 

Here are some things you can do to help  you sleep better:

Develop a nighttime routine

Start your wind-down routine at least one hour prior to bedtime with a relaxing activity.

Limit blue light exposure

Dim bright light exposure 1 to 2 hours before bedtime. Try not to watch television or use your computer or mobile device in the bedroom. The light from these devices may make it difficult for you to fall asleep.

Try to get on a consistent sleep schedule
Go to bed and get up around the same time every day. Try doing this even on the weekends. 

Avoid alcohol as it won’t help you sleep. Even small amounts make it harder to stay asleep.

Avoid stimulants like caffeine and nicotine, as well as spicy foods, which may cause sweating, exacerbate night sweats and keep you awake.

If anxiety during menopause is keeping you awake at night, try a relaxation technique such as meditation, yoga, or deep breathing to de-stress. Make it a nightly ritual.

Keep your bedroom at a comfortable cool temperature and as quiet and dark as possible. A well-ventilated bedroom and loose clothing made of natural fibers like cotton that wick moisture away from your skin will go a long way to lessen the impact of hot flashes. Cotton sheets are also a good idea

Regular exercise may improve the quality of your sleep, mood, and vitality (not to close to bedtime).

Avoid napping in the late afternoon or evening if you can. It may keep you awake at night.

Avoid eating close to bedtime. Try to leave at least 2 hours of no eating before bedtime.

Talk to your healthcare provider about HRT as this may help with sleep issues.

If you’re struggling with sleep and would like to learn more then have a listen to my conversation with Gerie DiPiano on her podcast Love Mia Vita.

https://podcasts.apple.com/se/podcast/love-mia-vita/id1567223407?i=1000589059293