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How to sleep better in menopause

Woman sleeping

Adequate sleep is a key part of a healthy lifestyle, and can benefit your heart, weight, mind, and more. Obviously during menopause getting a decent nights sleep is easier said than done, with lots of things to hinder you - those lovely sweats, an anxious racing mind, itching.......

Things that could help:

  • Stick to a sleep schedule - regulate your body by going to bed and getting up at the same time each day. And no, a mammoth weekend sleep won't 'catch' you up on your sleep

  • Have a relaxing bedtime routine - reading, taking a bath or having a warm drink. Wind down at least 20-30 minutes before actually going to bed

  • Having a big meal or alcohol just before bed can lead to unsettled, broken sleep so try to avoid having too late. Alcohol in general isn't great if you're suffering with various symptoms

  • Make your bedroom a sleep sanctuary - keep your room a little on the cool side and I've found a cooling pad to rest your head on can really help. Noise and light can also wake you easily so have an eyemask or use earplugs at the ready

  • Use your bedroom for just sleep and sex - no technology (TV’s, phones, ipads etc). Best to switch off tech at least an hour before bed

  • Get some magnesium - whether that's a powder to make a drink with, or a cream (I recommend Napiers). A deficiency in magnesium can be seen with joint and muscle ache / constipation / struggle to switch off / unusually anxious or irritable / hard to get to sleep / twitchy eyelid, so if these are bothering you then definitely get a supplement or cream

  • Finally, during your day - get some exercise. This will really help your body then rest.


Find out more about the importance of sleep, along with my 4 other pillars for a positive menopause experience in my upcoming FREE Menopause: creating calm through the chaos masterclass. Date TBC but will be in July. Sign up the waitlist (link in homepage header) and be the first to find out when all the details are confirmed.


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If you just want to chat about your possible next steps then please book a call.

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