5 Small Changes for Better Sleep Post-Menopause
Find simple changes that can boost your sleep quality and leave you feeling refreshed post-menopause.
1. Establish a Bedtime Routine
Hit the sack at a consistent hour each night — it tells your body bedtime’s here. Ease into it with some calming stuff like reading or light stretching.
2. Limit Late-Night Screen Time
That blue glow from screens messes up your sleep cycle. Switch off devices an hour before lights out for better zzzs.
3. Keep Your Room Cool
Menopause can throw hot flashes at you, so keep the bedroom nice and chilly (aim for about 65 degrees) to stay comfy all night long.
4. Stay Active During the Day
Getting active with regular walks or yoga sessions can amp up your sleep game. Just avoid intense workouts close to bedtime.
5. Consider Sleep Aids Thoughtfully
OTC sleep aids might help, but chat with your doc first — they’ll clue you in on any side effects and how they mesh with other meds.
You may find books on natural menopause remedies helpful for further guidance.
- Burnout — Emily and Amelia Nagoski · completing the stress cycle instead of just managing the stressor.
- Why We Sleep — Matthew Walker · the case for sleep as the foundation everything else rests on.
- The Body Keeps the Score — Bessel van der Kolk · how stress and trauma live in the body — and what helps.
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