Poor sleep quality and sleep disturbance are lesser-known changes during menopause, say the experts, but they’re very common. Sleep problems can start during perimenopause, the period of time before menopause when hormone levels and menstrual periods become irregular. Often, poor sleep sticks around throughout the menopausal transition and after menopause. Fortunately, there’s help. For “good” sleep, people should aim for between seven and eight hours of quality, uninterrupted sleep per night.
What can you do?
- Establish a Consistent Sleep Routine: Going to bed and waking up at the same time every day, even on weekends, can help regulate your body’s internal clock. Creating a consistent routine signal to your body when it’s time to wind down, making it easier to fall asleep and stay asleep.
- Exercise: Regular exercise can help people experiencing menopause fall and stay asleep. Studies show that athletes, for example, tend to be highly efficient sleepers. But even for those of us who aren’t professional athletes, exercise can help with sleep quality.
- Watch Your Diet and Caffeine Intake: Avoid consuming heavy meals, caffeine, or alcohol close to bedtime, as these can interfere with sleep. Caffeine can stay in your system for several hours, potentially keeping you awake. Instead, try a light snack that promotes relaxation, such as a small handful of nuts or a cup of herbal tea.
Sleep disturbances can be one of the more challenging symptoms of perimenopause and menopause, leaving you feeling drained and irritable. But it’s important to remind yourself that these changes are temporary, and there are ways to manage them. By taking proactive steps to create a calming bedtime routine, adjusting your environment, and addressing any underlying issues, you can improve your sleep and feel more rested.