How can you sleep better during menopause?

Sleep problems are common during perimenopause and menopause. Hot flushes and night sweats can wake you, while stress, mood changes and other factors may make it harder to fall asleep or stay asleep.

Why can sleep become worse during menopause?

Hormonal changes can affect temperature regulation and are associated with symptoms such as hot flushes and night sweats. When these repeatedly interrupt sleep, you may feel tired and less resilient during the day.

Stress and a busy mind can also make it harder to wind down. Sleep problems during menopause often have more than one cause.

Which foods can support sleep?

A balanced diet and regular eating pattern can support overall health. Plant foods that provide magnesium and protein include pulses, pumpkin seeds, almonds, whole grains and leafy greens.

Alcohol can make you sleepy initially but often reduces sleep quality later in the night. Caffeine later in the day can also interfere with sleep for some women.

Can exercise help?

Regular physical activity can support sleep quality and wellbeing. Strength training is especially important for muscle and bone health during menopause, while walking, Yoga and Pilates can provide additional movement and relaxation.

If intense evening exercise makes it harder for you to fall asleep, schedule demanding sessions earlier in the day and choose gentler movement in the evening.

What are useful sleep habits during menopause?

• Keep your bedroom comfortably cool, particularly if night sweats wake you.
• Keep regular sleep and wake times where possible.
• Create a wind-down routine before bed.
• Use relaxation techniques such as Yoga Nidra, breathing exercises or meditation.
• Limit alcohol and late caffeine if you notice they affect your sleep.
• Write down worries before bed if a busy mind keeps you awake.

Body, food & mind are closely connected, which is why bbb takes all three into account.

When should you talk to a doctor?

Talk to your GP if sleep problems persist for several weeks, substantially affect your daily functioning or are accompanied by symptoms such as persistent low mood, severe fatigue, palpitations or signs of sleep apnoea such as loud snoring and gasping during sleep.

Your GP can discuss possible causes and treatment options, including evidence-based treatments for insomnia and menopause symptoms where appropriate.

Book your free trial and discover how bbb combines movement, food coaching and mind tools.