5 tips to get to sleep when going through the menopause



The menopause is an important stage in a woman’s life, a key time marking the end of their periods. This process typically affects women between the age of 45 and 55, with them often experiencing a range of symptoms.

As the body adapts to a new normal, you may experience discomfort and unfamiliarity, which can in turn affect your quality of sleep. Whilst this is common, it can be far from pleasant, which is why we have compiled our 5 top tips on how to get to sleep when going through the menopause. Sometimes just knowing that other women are going through similar things can be really helpful.

5 tips to get to sleep when going through the menopause

These five tips are:

  1. Regulate your body temperature

Night sweats are a miserable, yet common, side effect of menopause. Whilst extremely uncomfortable, they also prevent us from getting a good night’s sleep. Regulating your body temperature is an effective way to calm the night sweats and improve your quality of sleep.

There are a couple of different techniques that you can try to find out what works for you. Keeping a fan on overnight or the window slightly open allows for a steady flow of air to circulate around the bedroom, helping to regulate your body temperature. Additionally, a cold wet flannel placed on your forehead is ideal for bringing the temperature of your body down.

  • Lightweight material

Loose clothing and lightweight material are proven to be hugely beneficial when tackling the hot flashes that come with the menopause. Research from Woman’s World has shown linen, cotton and wool to be the best materials to sleep in, with all possessing breathable qualities.

Ensuring that your bed covers are also made from a lightweight material can be pivotal in achieving a good night’s sleep. Switching to a thinner duvet or sheet could be the difference in getting a good sleep, with the material allowing you to sleep through the night.

  • Invest in a cooling mattress

Selecting the right mattress is so important in making sure you sleep well, especially when you are going through menopause. Investing in a cooling hybrid mattress will not only improve your quality of sleep but help ease any discomfort you may be experiencing.

Everybody is different, meaning that everyone sleeps slightly differently. Finding a mattress that suits your sleeping position will leave you relaxed, comfortable, and ready for a good night’s sleep.

5 tips to get to sleep when going through the menopause
  • Exercise and Meditation

Menopause can be responsible for a large amount of stress and anxiety, as your body adapts to a new normal. This takes a toll on your physical well-being, making it increasingly difficult to get off to sleep.

Studies have shown that light exercises such as yoga can be perfect for relaxing muscles and easing tension. Meditation is also beneficial for the mind, allowing both your body and brain to switch off, meaning you can sleep easily and peacefully.

  • Relaxing the senses

Menopause can be overwhelming, emotion is heightened, and it can be difficult to relax your central nervous system. Herbal remedies and scents such as lavender have been seen to reduce anxiety and calm the body and mind. Something simple like spraying your pillow with a lavender linen spray before bed can help introduce a sense of peace in the bedroom, the perfect environment for a good sleep.

For more sleeping tips, check out my previous sleeping tips post here.


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