Finding Sweet Slumber During Menopause

Sleep is a cornerstone of our health—and trust me, when you’re in menopause, getting a solid night of shut-eye can feel like chasing a unicorn! I recently learned that while you can survive without sleep for up to 11 days (hello, horror movie vibes), things start getting wobbly after just a few sleepless nights.

We’re talking changes in appetite, metabolism, temperature regulation, mood swings—the whole nine yards. And let’s face it, no one wants to be sleep-deprived and dealing with hot flashes, right?

But here’s what’s really happening when we sleep. While we’re snoozing, our brains are hard at work consolidating memories, clearing out waste, balancing neurotransmitters like serotonin and dopamine, and even helping regulate our emotions.

It’s no wonder we feel more irritable when we’re short on Zzz’s!

Menopause brings its own bundle of sleep disruptions: think night sweats, insomnia, and even Restless Legs Syndrome. Sound familiar?

So what’s a girl to do when counting sheep just isn’t cutting it? Let’s dive into some practical tips to help you find that elusive, blissful slumber.

My Personal Hero: Menopause Hormone Therapy (MHT)

I have to say, MHT has been a game-changer for me. That 3 a.m. wicked wake-up call vanished after six weeks. But fair warning: if life decides to throw stress into the mix, no amount of hormone gel will keep those thoughts from whirring at night. We need to tackle those stressors directly—more on that later, I promise!

Tips for Tackling Menopausal Sleep Woes

If MHT isn’t for you, or if you’re looking for extra support, here are some tried-and-true tips that might just help.

1. Set a Regular Sleep Schedule: Yes, even on weekends! Your body loves routine, and keeping a steady schedule can make a world of difference.
2. Create a Soothing Bedtime Routine: Unwind with a calming activity before bed. Ditch the phone an hour before lights out—trust me, blue light is no friend to sleep!
3. Optimise Your Sleep Environment: Keep it cool, quiet, and cosy. A quality mattress and pillow can work wonders, especially when night sweats strike.
4. Tame Hot Flashes & Night Sweats: Opt for lightweight sleepwear and breathable sheets. I keep a fan nearby—lifesaver!
5. Manage Your Stress: Yoga, meditation, and even a little journaling before bed can help put your mind at ease.
6. Stay Active (Preferably Outdoors!): Get your daily dose of sunshine and movement, but try to avoid working out too close to bedtime.
7. Limit the Booze: Did you know more than one drink a day can mess with sleep quality? Alternate with water or try a mocktail instead!
8. Snack Smart Before Bed: Leave a two-hour window to let digestion do its thing, but if you do, go for protein-rich foods or those with tryptophan.

Natural Remedies to Help You Drift Off

Here are some natural supplements that might give you a little extra nudge towards dreamland:

1. Magnesium Butter: A dab on the soles of your feet can ease tension and even curb those afternoon sugar cravings!
2. Melatonin: The classic sleep hormone, great for regulating your sleep-wake cycle.
3. Lavender: Whether it’s in tea, a spray, or essential oil form, lavender can calm the mind for a restful night.
4. L-Theanine: Found in green tea, this amino acid is known for its relaxing properties.
5. Vitamin D Gummies: Great for overall wellness—and let’s be real, who doesn’t love a tasty gummy?

With these tips and a bit of trial and error, you’re well on your way to finding your perfect sleep formula. And remember, every small improvement counts. Sweet dreams!🌙

This video is an excerpt from a Sleep Diary series made for ITV