As women approach their 50s, their hormones began to change, causing perimenopause, menopause, and finally, postmenopause. Each woman experiences these stages differently, but many women report having hot flashes, mood swings and poor sleep during menopause.

The National Sleep Foundation reports that 61% of women in perimenopause or menopause experience poor sleep during menopause. (1) The issues reported include waking up in the night, night sweats, insomnia, and breathing problems, like apnea. All of these cause poor sleep. Lower quality sleep is linked with feeling fuzzy-headed, a reduced ability to form memories and make decisions, and depression. (2)

Tips for getting better sleep during menopause:

1. Give yourself a bedtime. Just like you would set a bedtime for a child because you love them and want them to get their rest, you need to do the same for yourself. Pick a time and stick with it nightly.
2. Create an evening routine. Have a set of steps that you do each night to tell your body it’s time to go to sleep. The routine might include skincare, brushing your teeth, and dressing for bed. Try do them in the same order every night.
3. Stay away from caffeine and alcohol. Caffeine keeps you awake. So try to avoid it after 3:00 p.m. This includes caffeinated teas and chocolate. Though many people think alcohol helps them sleep, in fact, it decreases the quality of your rest. Try to avoid it in the evening.
4. Avoid screens at night. An hour before bedtime, put away your computer, tablet, and phone. These devices keep you awake, and your brain stimulated.
5. Block out the sound and light. Consider investing in sleep aids like earplugs, a sleep mask, a white noise machine, or blackout curtains. These devices can help make your bedroom more conducive to sleep.
6. Practice meditation, journal writing, or yoga. Stress also makes it harder to fall asleep. Consider adding in some quiet, contemplative activity as part of your evening routine.
7. Sleep in cool fabrics. Many women experience hot flashes and night sweats. Look for bedclothes and sheets that are cooling and comfortable to sleep in.
8. Inspect your mattress. If your mattress is old or uncomfortable, it could be interfering with your sleep. Memory foam mattresses tend to get hot because the dense material lacks interconnected air channels and as a result heat is easily absorbed. Spring mattresses, like the Sealy Crown Jewel collection, are especially made with a cover fabric that is cool-to-the-touch and encourages climate control and breathability. The Sealy Crown Jewel is also made with a wool filling, which is important in maintaining the perfect bed climate. Pure, new wool has a natural ability to both warm and cool, helping you stay dry and relaxed at a comfortable temperature.

Sleep is vital for physical and mental health. In the short term, missing even just a few hours of sleep can affect how you function during the day. Over the long run, sleep is required for a healthy immune system. These seven tips are a great start to ensuring a perfect night’s rest.

 

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Works Cited

(1) “Get A Better Night’s Sleep During Menopause | Piedmont Healthcare.” Piedmont Healthcare, 14 June www.piedmont.org/living-better/get-a-better-nights-sleep-during-menopause.

(2) “Sleep Deprivation and Deficiency.” National Heart, Lung, and Blood Institute (NHLBI), www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency.