How to Sleep in Menopause - in 5 Steps

Many women struggle to sleep once they hit perimenopause.

Some struggle to fall asleep, some struggle to stay asleep and some wake far too early and just can’t get back to sleep.

Without knowing exactly HOW to sleep in menopause, you just won’t be able to make it happen. And instead, you’ll carry on feeling fatigued all day, every day and continue to struggle with low mood and low energy.

Hormones play a huge role in how well we sleep.

Oestrogen is an important hormone for sleep (as is, often, testosterone). Progesterone also plays a part as it affects our mood and helps us relax. 

Falling levels of these hormones in perimenopause and menopause mean that our sleep will be disrupted.

I created this 5-step process to help you achieve restful sleep based on my research and experience over the past 6 years.

We’ll cover everything from establishing a consistent sleep routine to which foods to eat. I’ll also give you some things to look out for along the way, mistakes I made before I worked out this system, and ones I still see other women navigating the menopause making.

Follow the steps and by the time you finish Step 5, it’s my hope that you’ll be ready to enjoy a night of uninterrupted sleep and wake up feeling refreshed and full of energy.

Step 1: Your Sleep Environment

Before you move on to the following steps, you’ll want to take your time with this critical first step.

The first thing you need to do is evaluate your sleep environment.

Your mattress and bedding

Is your mattress comfortable and supportive? Are your pillows providing adequate neck and spine alignment? Opt for breathable bedding materials for comfort.

Minimise electronic devices

Remove electronic devices such as TVs, smartphones, tablets, and laptops from your bedroom, or at the very least keep them away from your bed. The blue light emitted by these devices can disrupt your sleep-wake cycle.

Minimise noise

If noise is a concern, invest in earplugs or a white noise machine to block out unwanted sounds.

Control the temperature

Keep your bedroom cool and comfortable, ideally between 16-18 degrees to promote better sleep.

Manage light exposure

Use blackout curtains or an eye mask to block out light from street lamps or electronic devices that may disrupt your sleep.

Remove distractions

Clear clutter and anything work-related from your bedroom!

Sharing your bed

This can be really tough, especially if your bed partner is a snorer! Try some earplugs. These range from ones which are cheap and disposable to ones tailor-made to your ears. If you do have a spare bed then it may be worth evaluating whether to sleep separately. 

These are crucial foundational steps that will set you up for success later on. And each step is a building block for the next, so don’t even try to jump ahead :)

Let’s move on to Step 2.

Step 2: Create a Bedtime schedule

We're pulling everything together and one thing that helps is to be consistent. It’s time to establish your bedtime schedule.

Set a consistent bedtime

Aim to go to bed and wake up at the same time every day, even on weekends.

This consistency will help regulate your body's internal clock and improve overall sleep quality.

The reason this step is important is that it will help you establish a healthy sleep-wake cycle and make it easier to fall asleep and stay asleep throughout the night. Plus, you’ll be able to have a structured routine for winding down at the end of the day that promotes relaxation and better sleep quality.

No matter what you do, don’t skip establishing a consistent bedtime. A consistent routine helps signal to your body that it’s time to wind down and prepares you for a restful night’s sleep.

If you neglect this step, you’ll risk struggling to fall asleep and experiencing poor sleep quality.

So prioritise creating a bedtime schedule that works for you and stick to it every night. As the saying goes, "Consistency is key to success."

Here are some tips to help you:

• Keep your bedtime routine simple and manageable.

• Experiment and find what works best for you.

• Be patient and give yourself time to adjust to your new routine.
  

When I first started trying to establish a bedtime routine, I struggled to stick to it consistently. Instead of giving up, I made small adjustments until I found a routine that worked for me.

Step 3: Get ready for bed

Here’s what to do next:

Preparation for a good night’s sleep starts in the morning

Get some morning light into your eyes by getting outside first thing in the morning. A daily dose of bright light first thing helps to ‘kick-start’ our body’s sleep-wake cycle and keep our circadium rhythm in balance. This is the 24-hour clock in our brains that regulates our cycles of alertness and sleepiness.

Physical Activity

Regular physical activity can have a positive impact on your sleep quality. Aim for at least 30 minutes of moderate exercise most days of the week. However, do try to avoid intense workouts close to bedtime as they can increase alertness and make it harder to fall asleep. Find an exercise routine that works for you such as walking, jogging, yoga or swimming.

Dim the lights in the evening

Lowering the lights in your home signals to your body that it's time to wind down. Consider using soft, warm lighting in the evening to create a cosy and relaxing atmosphere.

Create a relaxing bedtime routine

Go for calming activities to help you unwind and signal to your body that it’s time to sleep. This could include reading a book, taking a warm bath or practising gentle yoga. (Yoga with Adriene has some great bedtime yoga routines)

Limit screen time before bed

Avoid using electronic devices such as smartphones, tablets, and computers at least an hour before bedtime. The blue light emitted by these devices can disrupt your body’s natural sleep-wake cycle, making it harder to fall asleep. This break from technology will help your brain wind down and signal that it's time to sleep. If you do need to use electronic devices then invest in some blue light glasses.

Avoid stimulating activities

Steer clear of stimulating activities such as watching exciting TV shows or using electronic devices before bed, as they can interfere with your ability to fall asleep.

Write in a journal before you go to sleep

It helps calm your mind and get your thoughts and feelings, which might keep you awake, out onto paper. 

I’ve also seen common mistakes people make that hold them back from achieving better sleep. Many of them relate to this step:

• Mistake 1: Trying to do too many things! Focus on a few key things at a time.

  
  

• Mistake 2: Continuing to use electronic devices before bed, which can interfere with the body's natural sleep-wake cycle. Try to avoid screens at least an hour before bedtime or invest in some blue light glasses or a screen filter.

  
  

• Mistake 3: Skipping their bedtime routine when they’re feeling tired or busy. Consistency is key, so try to stick to your routine even on challenging days.

Keep experimenting and adjusting your routine until you find what works best for you, and you’ll be on the right track to better sleep.

Step 4: Foods which promote good sleep

It’s well known that a milky drink before bed can promote sleep (although it can also mean waking in the night because you need to pee!)

There are many beneficial foods which can help you sleep well. Let’s talk about incorporating these sleep-promoting foods into your evening routine by trying a small bedtime snack. This step is crucial because what you eat before bed can significantly impact the quality of your sleep.

Here’s what to do:

Avoid heavy or spicy meals

Eating heavy or spicy meals close to bedtime can cause discomfort and indigestion, making it difficult to fall asleep. Instead, opt for light, easily digestible snacks if you’re hungry before bed.

Choose sleep-friendly foods

Opt for foods that are rich in sleep-promoting nutrients such as tryptophan, magnesium, calcium, and melatonin. Some examples include warm milk, bananas, almonds, cherries, oats, and herbal teas like chamomile or valerian root.

Time your meals wisely

Try to eat your last meal at least two to three hours before bedtime to give your body enough time to digest properly. Heavy meals can disrupt your sleep cycle and leave you feeling groggy in the morning.

Avoid Stimulants

Caffeine, sugar and alcohol before bedtime can disrupt your sleep. Limit your consumption, especially in the evening. Opt for herbal tea or warm milk which contain natural compounds that can promote relaxation. 

It may be hard to adjust to eating these new foods before bed, especially if you’re used to other late-night snacks or heavy meals. Start by making small changes to your evening routine and gradually incorporate these sleep-promoting foods into your diet.

Remember, consistency is key. Try these new bedtime eating habits, and you’ll soon notice improvements in the quality of your sleep. Keep going! You’re nearly there.

Step 5: Recommendations for Sleep in Menopause

Here I’m going to make some recommendations that both myself and my clients have found beneficial and have helped us sleep. I refuse to promote anything that I haven’t found helpful myself so all these recommendations have been used by me.

HRT

Replacing your hormones and improving your levels of oestrogen and progesterone (and often testosterone) is highly likely to help you not only sleep better but also reduce the symptoms that could be waking you such as night sweats. 

Magnesium

Magnesium is important for our nervous system, the system responsible for getting you calm and relaxed to help prepare your body for sleep. It also regulates the hormone melatonin, which guides sleep-­wake cycles in your body.

CBD oil

Many women (myself included) have found that CBD oil helps them sleep better. This one is a special sleep blend.

Lavender essential oil

Lavender oil is scientifically proven to improve sleep quality and soothe the nervous system. It can be used in so many ways - a few drops on your pillow, in a diffuser or in a warm bath.

Sleep tea

There are many available so it’s really a case of finding one you like. Twinings, Pukka and Clipper are good.

Cherry juice

Studies have shown that consuming tart cherry juice may lead to elevated melatonin levels in the body, potentially promoting more restful sleep. Additionally, tart cherries contain compounds that may reduce inflammation, which can also contribute to improved sleep by alleviating discomfort and promoting relaxation.

Here is my Cherry Pie Smoothie recipe using Wellgard’s Tart Cherry Juice which has proved very popular!

Westlab bath salts

These smell absolutely wonderful. They contain Magnesium, Lavender, Jasmine and Valerian and help to relax the body and reduce restlessness and is essential for regulation of your body’s sleep hormone, Melatonin. Lavender and Jasmine essential oils are synonymous with relaxation and valerian is an ancient herb used to promote deep, peaceful sleep.

And finally...

I’ve given you all my best tips, tools and techniques to help ensure your success. It’s time to act and get the results you’ve been dreaming about.

Find what works best for you and don’t be afraid to adjust your approach as needed.

Why not grab your FREE Menopause Health Guide and see how you can make other simple lifestyle shifts to encourage hormone balance?

And if you're looking for a menopause specialist in Sheffield or online worldwide who can give you a little extra guidance and support to delve deeper into your personal well-being, I offer 1:1 coaching sessions. I can help you create your personalised self-care plan and navigate your unique challenges.

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page. 

Jane Mackay is a participant in the Amazon EU Associates Program, an affiliate advertising program designed to provide a means for sites to earn commission incomes by advertising and linking to Amazon.