How to Get Better Sleep During Perimenopause

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Menopause is a natural process that every woman goes through as they age. It is the time when a woman’s menstrual cycle comes to an end, and the ovaries stop producing eggs. Along with the hormonal changes that occur during menopause, many women experience sleep disturbances. The reduction in estrogen levels can affect the quality and duration of sleep. Sleep is critical for our overall health and well-being. It not only affects us mentally but physically and at a cellular level as well. So while there are many things happening to our middle-aged bodies, getting the proper amount and quality of sleep is essential. In this article, we will discuss some tips on how to get better sleep during menopause.

1. Create a Sleep-Conducive Environment

One of the easiest ways to improve sleep during menopause is to create a sleep-conducive environment. This means making your bedroom comfortable, cool, and dark. Invest in good quality bedding and pillows, and ensure that your mattress is comfortable and supportive. Keep the room temperature between 60-67 degrees Fahrenheit to promote optimal sleep.

2. Practice Relaxation techniques

Relaxation techniques such as deep breathing, meditation, and yoga can help to calm the mind and reduce stress levels. Practicing relaxation techniques before bed can help to promote sleep and reduce hot flashes and night sweats.

If you have found it difficult to create a meditation practice for yourself, try Muse, the brain-sensing headband that assesses when your brain is active and when it is at rest. It’s a great way to help calm your mind to prepare yourself for a good night’s rest.

Check out this interview we did with the co-founder of Muse, Ariel Garten. She shares how it works and why sleep is so essential for your overall well-being.

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3. Exercise Regularly

Regular exercise can help to improve sleep quality and reduce insomnia. Engage in moderate-intensity aerobic exercises such as walking, cycling, or swimming for at least 30 minutes every day. If you find exercising every day to be hard to accomplish, then at the very least make sure you are moving at least 30 minutes every single day. Exercise can also help to reduce stress and anxiety levels, which can contribute to sleep disturbances.

4. Avoid Caffeine and Alcohol

Caffeine and alcohol can disrupt sleep and exacerbate hot flashes and night sweats. Avoid consuming these substances at least four hours before bedtime. Instead, try drinking herbal tea or water to stay hydrated.

5. Manage Stress Levels

Some level of stress is necessary for us, but chronic stress can cause a whole host of health issues. Stress and anxiety can interfere with sleep and exacerbate menopause symptoms. Consider incorporating stress-reduction techniques such as mindfulness meditation, progressive muscle relaxation, or cognitive-behavioral therapy into your daily routine.


6. Eat A Balanced Diet

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help to promote overall health and well-being. Avoid consuming large meals before bedtime, as this can cause digestive issues and interfere with sleep.

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7. Consider Hormone Replacement Therapy

Hormone replacement therapy (HRT) can help to alleviate menopause symptoms, including sleep disturbances. HRT involves taking estrogen and progesterone supplements to replace the hormones that the body no longer produces. It’s not the solution for every woman so make sure you talk to your healthcare provider to see if HRT is right for you.

8. Consult Your Healthcare Provider

If you are experiencing severe sleep disturbances or other menopause symptoms, consult your healthcare provider. Your provider can offer guidance on lifestyle changes, supplements, and medications that can help to alleviate symptoms and improve sleep quality.

In conclusion, menopause is a natural process that can cause sleep disturbances in women. However, there are many ways to improve sleep quality during this time. Creating a sleep-conducive environment, practicing relaxation techniques, exercising regularly, avoiding caffeine and alcohol, managing stress levels, eating a balanced diet, considering hormone replacement therapy, and consulting your healthcare provider are all effective ways to improve sleep during menopause. By incorporating these strategies into your daily routine, you can hopefully enjoy restful and rejuvenating sleep.


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