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Do This - Not That: Insomnia During Menopause

From the Menopause and Hormones Articles List

Menopause and insomnia - things to doCoping with menopause is bad enough, so how can I get some sleep?

If you are trying to cope with menopause and finding yourself exhausted from a lack of sleep, there’s hope! You don’t have to be sleep deprived during this stage of life.

Sleep issues and insomnia can go hand in hand with menopause for several reasons, besides the decrease in hormone levels that cause a myriad of menopause symptoms. Life can already be hectic and stressful at this time of life as you deal with aging parents, teens and adult children, career changes, and how all of these impact your marriage. Melatonin levels are also declining, leaving you without your natural sleep aid. And despite your need for sleep, aging can cause changes to your body that can keep you awake.

Rather than give up in despair and decide you’ll have to be perpetually tired, try these simple do’s and don’ts which can help you get some sleep!


  • Talk to your doctor about hormone replacement therapy (HRT).
  • Keep a sleep diary to be sure menopause is the culprit.
  • Work to manage menopause symptoms like hot flashes and night sweats.
  • Treat restless leg syndrome.
  • Manage stress.
  • Exercise regularly.
  • Eat healthy.
  • Avoid spicy foods in the evening.
  • Make your bedroom a peaceful sanctuary.
  • Keep your bedroom cool and dim.
  • Buy a comfortable mattress and pillow.
  • Wear comfortable, breathable night clothes.
  • Follow a consistent bedtime routine.
  • Avoid stimulants and stimulating activities in the hours before bedtime.
  • Keep a journal so you can get worries off your mind.
  • If you can’t sleep, get up and do something relaxing.
  • Consider a Melatonin supplement.
  • Get some sunshine every morning.
  • If all else fails, ask your doctor about a sleep aid.


  • Don’t make napping a habit, especially in the afternoons.
  • Don’t use electronics at bedtime or in bed.
  • Don’t exercise immediately before bed.
  • Don’t eat a heavy meal at bed time.
  • Don’t watch TV while in bed.
  • Don’t use your bed for anything except sleeping and sex.
  • Don’t drink alcoholic beverages in the evening.
  • Don’t drink caffeine before bed.
  • Don’t ignore snoring.
  • Don’t smoke within hours of bedtime–or at all!

This content was written by staff of HysterSisters.com by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support.

02-19-2016 - 07:11 PM


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