If you’ve found yourself wide awake at 3am, duvet kicked off, mind racing through tomorrow’s to-do list, you are very much not alone. Menopause sleep problems are one of the things women tell us about most at Fitter Body Ladies, and they can quietly affect everything else, from your mood and patience to your energy for the school run, work and your workouts. The good news is there are small, kind changes that can help you get more of your nights back.
Why Menopause Sleep Can Feel So Different
As your hormones shift through perimenopause and menopause, lots of women notice their sleep changes too. For some it’s night sweats and hot flushes waking them up. For others it’s lying awake with a busy, anxious mind, or waking far earlier than they’d like and not being able to drop off again. It can feel really unfair, especially when you’re doing everything you can to look after yourself.
Please don’t blame yourself for it. Poor sleep isn’t a sign you’re failing at anything. It’s your body going through a big change, and it deserves a bit of patience and support while it does.
Keep Your Bedroom Cool and Calm
If heat is waking you, small tweaks can make a real difference. Try lighter layers you can throw off, breathable cotton nightwear and bedding, a window open a crack or a fan by the bed. Some ladies swear by keeping a glass of cold water on the bedside table. Keeping the room dark and tidy helps too, so it feels like a place to rest rather than another space full of jobs waiting to be done.
Build a Wind-Down Routine You Actually Enjoy
Our bodies love rhythm. Going to bed and getting up at roughly the same time each day, even at weekends, can help your body clock settle. In the hour before bed, try to give yourself a gentle landing:
- Put your phone on charge away from the bed and dim the lights.
- Have a warm shower or bath, or read a few pages of a book.
- Jot down anything on your mind so it’s on paper instead of spinning round your head.
- Try a few slow breaths, breathing out for longer than you breathe in.
It doesn’t need to be perfect. Even ten quiet minutes is a lovely start.
What You Eat and Drink Matters Too
Lots of women find caffeine later in the day, alcohol and big, rich meals close to bedtime can make sleep more unsettled, and can set off hot flushes for some. You don’t have to give anything up completely. Just notice how you feel. You might switch to decaf after lunch, or have your evening meal a little earlier, and see whether your nights feel any easier.
Move Your Body (and Get Outside)
Regular exercise is one of the best things you can do for better menopause sleep. Moving your body during the day, especially strength work, can help you feel naturally tired in a good way by bedtime and give your mood a lift. Getting some daylight in the morning, even a quick walk round the block, can help your body clock too. Just try to finish any really tough sessions a few hours before bed so you have time to wind down.
When to Speak to Your GP
If poor sleep is wearing you down, has gone on for a while or is affecting your day-to-day life, please book in with your GP or practice nurse. There is support out there, and you deserve to feel rested. You don’t have to just put up with it.
You Don’t Have to Do This on Your Own
If you’d love a bit of structure, support and a group of women who completely understand what you’re going through, our 28-Day Challenge could be a lovely place to start. Our coaches are being trained through The Menopause Movement, so you’ll be in caring, knowledgeable hands, and plenty of our ladies tell us they sleep better once they’re moving regularly again.
Be kind to yourself tonight, and every night.
Alex x