Menopause and Sleep
Sleep keeps us healthy and functioning well. A rested nervous system helps with coordination, reaction time, motivation, and focus. We know, in menopause, sleep doesn’t always come easily. Night sweats, racing thoughts, and joint discomfort can all conspire to rob you of the restorative rest your body so badly needs.
Perhaps you are waking more often or just not waking refreshed when the alarm goes off. A lack of sleep compounds poor memory and fatigue symptoms, also associated with Menopause. Worse still, it can compromise our immune system and drive down our mood. If you’re active and aiming to feel your best, quality sleep isn’t just a nice-to-have. It’s non-negotiable.
How much sleep do we need?
Most adults need 7–9 hours of quality sleep a night. Not just time in bed—actual, restful, uninterrupted sleep. That’s where the real recovery and hormonal balancing happen.
So if a better night’s sleep is on your agenda, join me and ‘the crew’ to hear our top tips for a satisfying sleep experience.
Perhaps you prefer to listen to the mayhem.
Laying the foundations for great sleep
Here are a few of my go-to strategies that I share with my clients to help them enjoy a better night’s sleep:
- A good night’s sleep starts first thing in the morning: Early morning exposure to natural light sets us off on the right path to secrete melatonin, the sleep hormone.
- Limit screens and stimulants: Say no to caffeine after midday, avoid big meals late at night, and dim the lights in the evening to support your natural melatonin production.
- Exercise earlier in the day: Late workouts can keep you wired. Aim for morning or early afternoon movement to support better nighttime rest.
- Set the scene: Cool, dark, and quiet is best. Invest in blackout blinds or an eye mask, and if noise is an issue, consider earplugs or a white noise machine.
- Hydrate smartly: Stay hydrated through the day, but ease off 1–2 hours before bed to avoid those 3 a.m. loo trips.
- Wind down gently: Light stretching, a cool shower, deep breathing, or reading (not doomscrolling!) can signal to your nervous system that it’s safe to switch off.
- Clear your mind: Have a pen and paper by the bed to jot down anything on your mind before hitting the sack.
- If early waking is your nemesis, avoid putting on a bright light and use breathing exercises or relaxation techniques to get you back to the land of nod.
Meditation for a good night’s sleep
I tried many natural approaches to get a better night’s sleep, and one that worked well for me was meditation. We know that stress and high Cortisol levels rob us of sleep. Taking time out to practice relaxation or meditation techniques can be very beneficial for managing stress and thus reducing Cortisol levels. My recommendation is to try it earlier in the day, and regular ‘doses’ will be most effective.
Claire’s recommendation is to lie on a bed of nails for 20 minutes before bed. This is not something I have tried for myself, but as an acupuncture-trained Physiotherapist, I can see how it might just be helpful.
Try Herbal Infusions for relaxation
Perhaps a ‘sleep draught’ could be just the ticket? Chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia for years. Add to that Valerian and Lavender, and you might just have the winning formula. I’ll drink to that!
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Try your First Session For FREEMenopause and Sleep: The Bottom Line
In a world that glorifies “doing more,” rest can feel like a luxury—or worse, a weakness. But nothing could be further from the truth. For women in menopause, sleep is your superpower. It’s free, it’s potent, and it supports everything from mood and metabolism to pain levels and physical resilience.
This episode’s contributors are:
Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher
Tamar Challis: Person-centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.
Nikki Chamberlain: Health and Wellness Coach
Claire Ottewell: Aromatherapist and Medical Astrologer.
Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.
