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Do This - Not That: Getting Sleep During Menopause

From the Menopause and Hormones Articles List

Getting Sleep During MenopauseYou didn’t invite menopause into your life, and if you could you’d send it packing. It’s not fair that just because you have more candles on your cake, you’re stuck with hot flashes, mood swings, bladder problems, and now sleeping issues.

Many common menopause symptoms can disrupt your sleep cycle, keep you from falling asleep, and wake you during the night. Not what you need at this time in your life, especially with all the annoyances menopause is causing during the day.

Thankfully, you have options. You can get some sleep during menopause and eliminate those dark circles and bags beneath your eyes!


  • Talk to your doctor.
  • Keep a sleep diary.
  • Create a sleep routine and stick to it – every day.
  • Every morning, get some light – open the blinds and turn the lights.
  • Dim the lights at bedtime.
  • Get out in the sunshine every day.
  • Exercise regularly – but not right before bed.
  • Eat healthy.
  • Manage menopause symptoms – many can affect sleep.
  • Practice relaxation techniques.
  • Learn to manage stress.
  • Keep your bedroom cool.
  • Take steps to prevent night sweats.
  • Use white noise.
  • Make sure your bed and pillow are comfortable.
  • Try a bit of lavender to help you feel calm and relaxed.
  • Review your medications – some affect sleep.
  • Consider a sleep aid – even temporarily.
  • Ask about hormone replacement therapy (HRT).


  • Don’t smoke.
  • Don’t take naps during the day – only one for less than 20 minutes is ok.
  • Don’t drink caffeine after about 2 PM.
  • Don’t forget caffeine is in a lot of unexpected products.
  • Don’t use alcohol to fall asleep – it can keep you awake later.
  • Don’t eat a big meal before bedtime.
  • Don’t use electronics at least 30 minutes before bedtime – that includes your TV.
  • Don’t forget to wind down at least 30 minutes before bedtime – a couple hours is better.
  • Don’t engage in vigorous or stimulating activities in the couple hours before bed.
  • Don’t use bright lights in your bedroom.
  • Don’t sleep with pets.
  • Don’t overlook sneaky light sources – your alarm clock, cracks in blinds, lights on chargers.
  • Don’t use your bedroom for anything except sex and sleep.

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.

02-23-2017 - 02:15 PM


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