One of the most frustrating aspects of menopause is poor sleep. Many women who previously had no issues suddenly find hmselves wide awake at 3 AM, tossing and tuning, or drenched in sweat.
Why Doe Menopause Affect Sleep? Sleep disturbances in menopause are largely due to:
Night sweats – Caused by fluctuating oestrogen levels impacting temperature regulation.
Lower progesterone – This hormone promotes relaxation; when it declines, falling asleep becomes harder.
Cortisol spikes – Stress hormones can wake you up in the middle of the night, making it difficult to fall back asleep
Tips for Improving Sleep During Menopause
1. Cool Down Night Sweats
Keep your bedroom cool – Set the thermostat to 16-18°C for optimal sleep.
Choose moisture-wicking bedding – Breathable cotton or bamboo sheets help wick away sweat.
2. Optimise Your Evening Routine
🌙 Limit screen time – Blue light suppresses melatonin, your sleep hormone. Turn off devices at least 1 hour before bed. 🌙 Cut caffeine after midday – It stays in your system for 6-8 hours, making it harder to wind down. 🌙 Try a bedtime supplement – Magnesium and L-theanine can help promote relaxation.
3. Address Stress and Cortisol Spikes
🧘♀️ Practice relaxation techniques – Try deep breathing, yoga, or guided meditation before bed. 🧘♀️ Consider Ashwagandha – An adaptogenic herb that helps lower cortisol and promote restful sleep.
4. Sleep-Supporting Supplements
💊 Menopause by Hazel Clarity Supplement – Includes key vitamins and minerals to support energy, relaxation, and sleep balance. 💊 Magnesium – Helps relax the nervous system and promote deeper sleep. 💊 CBD or herbal teas – Chamomile, valerian root, and lavender can help soothe the mind.
Final Thoughts: Sleep disruptions in menopause are incredibly common, but they don’t have to take over your life. By balancing hormones, managing stress, and creating an optimal sleep environment, you can reclaim restful nights and feel more energised throughout the day.
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