5 tips to get to sleep when going through the menopause | Mum In The Madhouse

5 tips to get to sleep when going through the menopause

The perimenopause and menopause are important stages in a woman’s life. These processes usually affect women aged 45 to 55, who often have various symptoms such as hot flashes, night sweats, mood swings, and insomnia. I went through a medical menopause aged 35 and hot flashes and night sweats were one of the main things that disturbed my sleep.

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.

As your body adjusts to its lack of hormones it can impact your sleep quality and cause sleep disorders. These sleep disruptions can start in perimenopause and continue throughout your menopause transition.

Sleep difficulties can include many things from restless leg syndrome, hot flashes, night sweats, difficulty getting to sleep, poor sleep quality including a change in your circadian rhythm and sleep schedules. Lack of good quality sleep can affect your whole waking life too and if you are struggling with long-term insomnia then do talk to your GP about additional medical solutions.

5 tips to get to sleep when going through the menopause

These five tips are:

Create a Relaxing Bedtime Routine

Create a Relaxing Bedtime Routine: Establishing a calming routine before bed can signal to your body that it’s time to wind down and prepare for sleep. Consider incorporating activities such as reading a book, taking a warm bath, or practising relaxation techniques like deep breathing or gentle stretching. These activities can help relax your mind and body, making it easier to fall asleep and stay asleep throughout the night.

Keep Your Bedroom Cool

Hot flashes and night sweats can make it difficult to maintain a comfortable body temperature while sleeping. To combat this, try keeping your bedroom cool by using a fan, opening windows, or using lightweight bedding. Additionally, wearing breathable sleepwear made from natural fibres like cotton can help regulate your body temperature and prevent overheating during the night.

In addition to bedding and sleepwear, your mattress is also key to a good night’s sleep. We recently switched to Origin Hybrid Pro Mattress from a memory foam mattress and it has been transformative with a three-stage cooling system powered by a graphite crystal latex layer that transfers my body heat deep into the mattress before being released into the environment via its special airflow system which helps to keep me cool.

However, when those dreaded night sweats and hot flashes do happen the bamboo-infused wool layer actively works to keep me dry and comfortable throughout the night by absorbing and releasing moisture, so I don’t wake up in a cold sweat. I can not underestimate just how much better my sleep has been since switching and my husband is also delighted with it too, as even when I am suffering from restless legs my tossing and turning hasn’t bothered him at all, which is amazing.

Limit Stimulants and Avoid Heavy Meals

Consuming stimulants such as caffeine and nicotine close to bedtime can interfere with your ability to fall asleep. It’s best to avoid these substances in the evening or at least several hours before bed. Similarly, eating heavy or spicy meals before bedtime can cause discomfort and indigestion, making it harder to sleep. Opt for lighter, well-balanced meals in the evening to promote better sleep.

5 tips to get to sleep when going through the menopause

Stay Active and Exercise Regularly

Engaging in regular physical activity can have numerous benefits for sleep during menopause. Exercise helps reduce stress, improve mood, and promote better sleep quality. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. However, try to avoid exercising too close to bedtime, as it can increase alertness and make it harder to fall asleep.

Seek Support and Talk to Your Doctor

Menopause can be a challenging time, both physically and emotionally. It’s important to seek support from loved ones or join support groups where you can connect with other women going through similar experiences. Additionally, if your sleep disturbances persist or significantly impact your day to day life, consider talking to your doctor. They can provide guidance, recommend lifestyle changes, or discuss potential treatment options (including HRT) to help improve your sleep during menopause.

Remember, every woman’s experience with menopause is unique, and what works for one person may not work for another. It may take some trial and error to find the strategies that work best for you. Be patient with yourself and prioritize self-care during this transitional phase of life.

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