Sleep Hygiene in Menopause: Restful Nights For A Better Everything
I’m writing this chapter after an epic nap. Why a nap? Because I don’t seem to always sleep through the night. During menopause, we often experience disruptions in our sleep patterns, which can have a significant impact on our mood, and quality of our health.
Sleep is crucial. In June of 2021, I went to an executive wellness summit in Seattle. The first day the therapist looked at me and told me flat out that I wasn’t sleeping. She gave me a cocktail of vitamins and I woke up a new person with a new everything. Sleep is everything and the first piece to solve in this new you world.
“Sleep is the golden chain that ties health and our bodies together.”
- Karen Salmansohn
Sleep disturbances during menopause can be attributed to several factors, including hormonal fluctuations, hot flashes, and night sweats. The decline in estrogen and progesterone levels can directly affect the body’s internal clock, making it difficult for women to fall asleep and stay asleep. Furthermore, hot flashes and night sweats can cause abrupt awakenings, leading to fragmented and unrestful sleep.
Maintaining good sleep hygiene involves creating an environment and adopting habits that promote restful, restorative sleep. By improving sleep hygiene, menopausal women can alleviate sleep disturbances and enhance their overall quality of life.
How to Sleep Great During Menopause
Establish a Sleep Schedule: Try to maintain a consistent bedtime and wake- up time, even on weekends, to regulate your body’s internal clock and promote better sleep.
Create a Relaxing Sleep Environment: Keep your bedroom cool, dark, and quiet to minimize disruptions caused by hot flashes and night sweats. Consider investing in moisture-wicking sheets, blackout curtains, and a white noise machine to enhance comfort.
Limit Stimulants and Alcohol: Reduce or avoid consumption of caffeine, nicotine, and alcohol, particularly in the evening, as they can interfere with your ability to fall asleep and sleep through the night. And even if you do sleep you will find that the quality of your sleep is diminished when you take stimulants close to bedtime.
Prioritize Relaxation Before Bed: Develop a pre-sleep routine that promotes relaxation, such as reading a book, listening to calming music, or practicing gentle stretching or deep breathing exercises.
Manage Stress: Incorporate stress-management techniques, such as mindfulness meditation or yoga, into your daily routine to help reduce anxiety and promote relaxation.
Stay Active: Engage in regular physical activity, preferably earlier in the day, to help improve sleep quality. However, avoid vigorous exercise close to bedtime, as it can have a stimulating effect.
Optimize Your Sleep Position: Experiment with different sleep positions to find one that minimizes discomfort and allows for restful sleep. Using a supportive pillow can also help alleviate discomfort from hot flashes and night sweats.
Consult Your Healthcare Provider: If sleep disturbances persist or worsen, discuss your concerns with your healthcare provider. They can recommend appropriate treatments, such as hormone therapy, sleep aids, or alternative therapies, to help improve your sleep quality.
