Sleep well during menopause

Disrupted sleep is one of the most common symptoms for women during menopause.  

From night time hot flushes to restlessness and the feeling of lying wide awake unable to drift back off, getting a good night’s sleep can be a complicated affair.

If you’re struggling with insomnia or sleeplessness, you’re not alone. Hormonal changes, health conditions and stresses can all combine to make the simple act of getting to sleep feel like a distant dream.

Here’s some of our best tips to help you combat sleeplessness and get some rest during menopause.

Use aromatherapy

Aromatherapy bath oils and pillow sprays can help calm you before bed and signal to your brain that it’s time to go sleep. Deep Sleep Pillow Spray from This Works as a huge cult following thanks to its delicate blend of Lavender, Camomile and Vetivert. Spray on your pillow before bed and let the spray work its magic – it’s also a handy tool if you find worrying keeps you up in the middle of the night.

Layer your bed 

Night sweats are one of the most common problems for women during menopause. Finding the right sleep temperature can be as simple as layering your bed sheets. Make sure your bed linens are made with natural fibres as these breathe well. Cotton is inexpensive if you’re on a budget. Silk is more expensive but soft and will regulate your temperature well. Linen, too, is a good option, though it wrinkles easily so take this into consideration. Choose a lightweight duvet even in winter – you can layer blankets to make your bed warmer and easily strip back if you get too warm.

Cool your room

The ideal room temperature for sleep is around 18 degrees, so try and keep your room cool. During the cooler months this is as easy as keeping your window open a crack or using a fan.

Try a cool pad

If you are finding the bed too warm and the above tricks don’t work, consider getting a cooling mat. They work by directing heat away from your body and also have the added bonus of helping with aches and pains. To use, simply place the mat underneath your bed sheets or pillow case.

Stay active

Being active during the day can help you sleep better at night. Do your best to get at least 30 minutes of moderate activity – daily if you can – like walking, swimming or Pilates.

Track your sleep

Tracking your sleeping patterns can provide valuable information when you’re living with disrupted sleep. You don’t need fancy equipment – there are many good sleep tracking apps for your smartphone that work by simply being left beside you on the mattress. They will tell you how much sleep you get each night and identify periods of restlessness. You can adjust things that you know aren’t working – like going to bed too early or too late, and also take note of nights when you do get a refreshing sleep.

Forget electronics

The blue light from your tablet, smartphone or computer screen can interfere with your body’s natural sleep cycle. Keep away from the screens at least an hour before bed – calming activities like reading and doing a jigsaw will help you unwind more effectively.

Avoid alcohol and caffeine

Many people turn to a glass of wine or cup of coffee to help them relax and prepare for sleep. And while you might think that glass of red is helping lull you off to sleep, it can actually act as a stimulant and disrupt your sleep cycle.  Avoid alcohol at least three hours before bed and caffeine at least six.

Have you developed any strategies for a better night’s sleep during menopause? Share your wisdom in the comments below!

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Rachel - Silversurfers Assistant Editor

Hello there! I’m Rachel and I’m the Assistant Editor for Silversurfers. I work behind the scenes to bring interesting, informative and entertaining subject matter to the Silversurfers community. I hope you enjoy the features we have shared with you. Please feel free to comment below and share your thoughts with us, we love to hear from you!

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5th Apr 2019
Thanks for voting!
I'm 71 and still experiencing hot flushes and severe sleep disruption. I find Angus castus by A. Vogel works for me. 20 drops in a little water several times a day to begin with and when symptoms are severe.
4th Apr 2019
Thanks for voting!
Might I suggest that if you're writing an article that claims to contain 'tips' about how to improve a situation that you actually include some helpful advice rather than just a re-hash of things that are simple common sense!
24th Jan 2017
Thanks for voting!
DO NOT look at the clock. I wake multiple times in the night, but providing I don't know the time, I get back to sleep.

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