When was the last time you had a completely restful night’s sleep? The majority of menopausal women experience sleep problems that interfere with this goal. In fact, the National Sleep Foundation places the number at around 61 percent. 

You may be familiar with the consequence of poor sleep: daytime fatigue, falling asleep at your desk (or worse yet, while driving!), irritability, forgetfulness, and trouble with concentration. Add these issues to other symptoms of menopause you may be experiencing, and it can lead up to some unpleasant times.

Why you may have trouble sleeping in menopause

The item many women put at the top of the list when it comes to sleep issues in menopause is the occurrence of hot flashes/night sweats. Hot flashes may prevent you from napping during the day, but night sweats are the real culprits when it comes to sleep. They are the repeated waves of excessive perspiration that can soak your skin, clothing, and bed linens during the night and keep you awake.

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Other symptoms of menopause that can impact sleep include anxiety, depression, restless legs syndrome, and frequent urination. So it’s clear that more than one thing may be affecting your ability to get quality sleep in the menopausal years. 

15 tips for better sleep

With that in mind, here are 15 tips that address the variety of issues that may be the reason you are encountering sleep problems.

• Dress for success. Cotton or other natural fibers for nightclothes is best because they breathe and can help keep you comfortable as well as help with night sweats.
• Snack smart. If you need a snack before bedtime, keep it simple and light. Banana (good magnesium source), a few nuts, a small piece of cheese and whole-grain crackers, oatmeal, a small apple, kiwi, or tart cherries are healthy choices.
• Turn off. We’re referring to your tablet, computer, cell phone, and TV. The blue light from these devices disrupts levels of melatonin, the hormone that helps with your sleep-wake cycle.
• Be regular. Establish a regular bedtime schedule and stick to it. This means going to bed and getting up at the same time every day, even on weekends. 
• Move. Participate in some type of physical exercise every day, but not within two to three hours before bedtime. 
• Limit stimulants. Alcohol, nicotine, and caffeine disrupt the ability to fall asleep and stay asleep. Avoid them or strictly limit their use.
• Nap or no nap? If you feel like you need a nap during the day, limit it to 20 minutes. That’s enough to give you a power boost but not leave you groggy or affect your nighttime sleep.
• Limit your bed activities. Your bed should be reserved for sleep and sex. Watching TV, reading, eating, or using electronic devices should be done in other rooms.
• Tune out. Depending on where you live and your living situation, you may need to block out noise from traffic, other people in the house, pets, or other sounds. Earplugs can be helpful. However, some women prefer to listen to white noise, which is available from a white noise machine.
• Go dark. Blue light isn’t the only light that can disturb your ability to get quality sleep. Your sleeping environment should be as dark as possible, which means no night lights in the room or clocks that light up. For the sake of safety, keep a small flashlight next to your bed if you need to get up during the night.

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• Pee first. Be sure to empty your bladder before going to bed. Some women like to sip a calming tea before bedtime, such as chamomile. However, if the tea will cause you to wake up to urinate at night, try a supplement form instead.
• Use calming herbs. Many herbs can help you fall asleep, stay asleep, and feel revitalized in the morning by reducing stress via a variety of natural means. The herbs include ashwagandha, astragalus, chamomile, holy basil, hops, magnolia, passionflower, Phellodendron, and Rhodiola Rosea. Use according to package directions or consult a knowledgeable healthcare provider.
• Try nutrients. A number of nutrients may be helpful for sleep. One is magnesium, which helps relax muscles and calms the nervous system. Magnesium bisglycinate is a suggested supplement. Inositol is a carbohydrate that may have a calming effect. Another suggestion is a B complex supplement (B1, B2, B3, B5, B6, B9, B12, biotin), which aids in achieving restful sleep because the B vitamins are involved in regulating tryptophan, an amino acid that helps the body produce melatonin.
• Try a hormone. We’re talking about melatonin, the sleep-wake cycle hormone. It’s available as a supplement in various doses, but it’s recommended you start at 3 mg and modify it based on your needs and results. 
• Practice stress reduction. Stress and anxiety can take a huge toll on your ability to get quality sleep. Stress-reducing techniques such as meditation, tai chi, yoga, deep breathing, progressive relaxation, or any other activity or technique that works for you should be practiced daily. These can be effective ways to relax enough to fall asleep and stay asleep.

Bottom line

Falling asleep, staying asleep, and getting quality sleep are all a challenge for many women in menopause, especially since there can be several factors contributing to the problem. These tips can help you reach these sleep goals.