8 Expert-Approved Ways to Improve Sleep During Menopause

Struggling with sleep during menopause? You're not alone - 40% to 60% of women face sleep issues during this phase. Here's how to improve your rest with proven strategies:

• Try Hormone Replacement Therapy (HRT): Rebalance hormones to reduce night sweats and improve sleep quality. Options include transdermal patches, estrogen/progesterone combinations, and tablets.
• Adjust Daily Habits: Exercise regularly (timing matters), manage evening stress, and follow a consistent bedtime routine.
• Optimize Your Bedroom: Keep it cool (60–67°F), use blackout curtains, and invest in breathable bedding or cooling systems.
• Relax Before Bed: Practice meditation, deep breathing, or gentle stretches to unwind.
• Consider CBT-I (Cognitive Behavioral Therapy for Insomnia): Address negative sleep thoughts and behaviors through structured therapy.
• Use Sleep Supplements Carefully: Options like melatonin, magnesium, or valerian can help, but consult your doctor first.
• Explore Sleep Products: Try cooling nightwear, bed cooling systems, or sleep trackers for better temperature and sleep monitoring.
• Seek Professional Help: Work with menopause specialists or sleep experts for tailored solutions.

Quick Comparison of Key Tools:

These strategies can help you sleep better and feel more rested. If problems persist, consult a specialist for personalized care.

Menopause Insomnia - Science Backed Strategies to SLEEP!

1. How HRT Can Help You Sleep Better

Hormone replacement therapy (HRT) can be a helpful option for menopausal women dealing with sleep issues, especially those caused by night sweats and hot flashes. Research, including a meta-analysis, shows that menopausal hormone therapy (MHT) can improve sleep quality for women experiencing vasomotor symptoms, with a standardized mean difference of -0.54 ^[2].

How HRT Works

HRT works by rebalancing hormones, which can lead to better sleep. Here's a comparison of different HRT types and their effectiveness:

Using a combination of estrogen and progesterone tends to work better than estrogen alone. For example, combinations like estrogen/micronized progesterone or estrogen/medroxyprogesterone acetate have been shown to reduce sleep disturbances ^[3]. Knowing these options can help you and your doctor make an informed decision.

Talking to Your Doctor

When discussing HRT with your healthcare provider, share details about your sleep patterns, overall health, symptom frequency, and your preferences for treatment methods. Your doctor can determine if HRT is right for you and create a treatment plan tailored to your needs.

Join Piper offers consultations with physicians to develop personalized treatment plans. Options include estrogen and progesterone combinations available in various forms, such as creams ($89/month), tablets ($39/month), and fast-absorbing gels ($69/month). These treatments aim to address sleep problems along with other menopausal symptoms.

2. Daily Habits That Help You Sleep

Tweaking your daily routine can make a big difference in how well you sleep during menopause.

Exercise Timing

When you exercise plays a role in your sleep quality. Experts recommend getting 150 minutes of moderate exercise each week to support better rest.

"Current science suggests there is no one universal time of day that is best to exercise for sleep. Rather, the optimal exercise time likely depends on individual factors such as your chronotype, your age, and any underlying health conditions." - Sleep Foundation ^[4]

For vigorous workouts, finish at least 90 minutes before bedtime. If you deal with insomnia, stick to light or moderate exercise and wrap it up at least four hours before going to bed.

Fine-tuning your exercise schedule can work hand in hand with relaxation practices to help your body and mind get ready for sleep.

Managing Evening Stress

Stress and anxiety can make it harder to sleep. These relaxation methods can help:

• Breathing Exercises: Use the 4-7-8 method - inhale for 4 counts, hold for 7 counts, and exhale for 8 counts. Repeat four times.
• Gentle Movement: Try light stretching or restorative yoga to ease physical tension and signal your body to relax.

3. Setting Up Your Bedroom

Prepare your bedroom to reduce night sweats and improve sleep quality.

Keeping Cool at Night

Controlling the temperature in your bedroom is key, as over 80% of women experience hot flashes during menopause ^[6]. A cooler sleeping environment can help regulate body temperature more effectively.

"When the body heats up, you wake up. So, the key to a better night's sleep is being mindful about controlling your body temperature." - Dr. Nermin Lazarus, Family Medicine and Lead Physician, Exuberan by Virtua ^[5]

Research from 2022 showed that using a cooling mattress pad reduced night sweats by 52% and significantly improved sleep quality over eight weeks ^[10]. Pairing temperature control with a regular sleep routine can further enhance rest.

Creating a Bedtime Schedule

A consistent bedtime routine signals to your body that it’s time to relax. Dr. Stephanie Faubion, director of Mayo Clinic Women's Health, notes, "Setting up a sleep routine is crucial for menopausal women. Simple things like limiting caffeine and screen time can make it easier to fall asleep" ^[8].

Here are some steps to improve your bedroom for better sleep:

• Light Control: Use blackout curtains or shades to block out light.
• Minimize Distractions: Remove devices that emit blue light or send notifications.
• Temperature Setting: Keep your thermostat between 60–67°F for the best sleep environment.
• Comfortable Bedding: Choose breathable, moisture-wicking materials for sheets and blankets.

Keep your bedroom a sleep-only zone. Avoid working, eating, or watching TV in bed, and stick to consistent sleep and wake times - even on weekends - to support your body’s natural rhythm ^[7].

4. Ways to Relax Before Bed

Getting ready for bed isn't just about turning off the lights. If menopause-related sleep issues are keeping you up, adding relaxation techniques to your nightly routine can help ease stress and prepare your body and mind for better sleep.

Simple Meditation Steps

Once you’ve set up a calm environment and a steady routine, specific relaxation methods can take things further. Dr. Stephanie Faubion from Mayo Clinic Women's Health highlights that meditation is an effective way to manage stress and tackle sleep problems ^[8].

Practices like meditation, yoga, and deep breathing can directly improve how well you sleep by helping you unwind.

Bedtime Stretches

Stretching can help release muscle tension in areas that tend to hold stress:

• Neck and shoulders: Loosens up tension from daily stress.
• Lower back: Eases discomfort that might interrupt sleep.
• Hip flexors: Encourages relaxation and supports better sleep posture.

Stick to slow, gentle movements. These stretches can be a soothing addition to your bedtime routine.

For the best results, try these techniques in a quiet, cool room about 30–45 minutes before you plan to sleep. It’s a great way to let your body know it’s time to wind down.

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5. Sleep Therapy (CBT-I)

CBT-I (Cognitive Behavioral Therapy for Insomnia) goes beyond lifestyle changes by addressing the thoughts and behaviors that disrupt sleep. While adjustments to your daily routine tackle external factors, CBT-I focuses on the internal processes that can keep you up at night.

Understanding CBT-I

CBT-I is a short-term program, typically completed in 4–6 sessions. It includes sleep education, sleep restriction, stimulus control, and cognitive restructuring. Dr. Sara Nowakowski explains:

"Cognitive Behavioral Therapy for Menopausal Insomnia is centered upon the idea that your thoughts – both helpful and unhelpful - impact your physical and emotional well-being. Negative thinking may keep a person trapped in an unhealthy sleep cycle. CBTMI is a short-term technique delivered over 4–6 sessions that includes sleep education, sleep restriction, stimulus control, and cognitive restructuring." ^[11]

Here’s a closer look at the key components:

These strategies aim to improve not just how you sleep but also how you think about sleep.

What CBT-I Can Do

Research supports the effectiveness of CBT-I for menopausal women. In one clinical trial, 46 postmenopausal women experienced better sleep quality and reduced insomnia severity compared to those receiving standard care ^[12].

This therapy doesn’t just help in the moment - it gives you tools to handle future sleep challenges. Experts emphasize the importance of focusing on quality over quantity:

"The goal is to increase sleep quality, not time spent in bed trying to sleep. I coach people to trust in their body, accept where it is, and allow it to naturally return to sync." ^[11]

Some basic tips include going to bed only when you’re sleepy, getting up if you’re awake for more than 15–20 minutes, and sticking to a consistent wake time. These techniques are particularly helpful for menopausal women, who are more likely to experience sleep disturbances ^[11].

If you’re interested in CBT-I, you can find qualified therapists through The Society of Behavioral Sleep Medicine. For a self-guided approach, the Veteran Association offers a free insomnia workbook.

6. Sleep Supplements

Natural supplements can help address sleep problems during menopause, but it's essential to understand how to use them safely and effectively.

Using Melatonin

Melatonin plays a key role in regulating sleep-wake cycles, which can be disrupted during menopause. Dr. Michael J. Breus explains:

"For many women, supplements can also play a tremendously beneficial role in improving sleep." ^[13]

However, not all melatonin supplements are created equal. Research has found that 71% of these products contain doses that differ by more than 10% from what’s listed on the label - some even range from -83% to +478% of the stated amount ^[13]. To ensure safety and effectiveness, choose products from reputable brands.

For added support, melatonin can be paired with other natural sleep aids to improve overall sleep quality during menopause.

Natural Sleep Aids

Several natural supplements have been shown to improve sleep during menopause. Here are some options with proven benefits:

Magnesium: Many adults in the U.S. are deficient in magnesium, a mineral that’s particularly important for menopausal women. It can:

• Improve sleep quality
• Help stabilize mood
• Relax muscles

L-theanine: Found in tea leaves, this amino acid promotes relaxation without causing daytime grogginess. It works by easing anxiety, making it easier to fall asleep naturally ^[13].

Magnolia Bark: This plant extract contains honokiol, a compound that research shows can be as effective as anti-anxiety medications - without the risk of dependency ^[13]. It helps by:

• Reducing time needed to fall asleep
• Improving both REM and NREM sleep
• Lowering stress and anxiety levels

Valerian and Hops Combination: These two herbs work together to increase GABA levels in the brain, encouraging better sleep. Dr. Breus emphasizes:

"A decision to use supplements should be made in consultation with your physician, taking into account your individual health history and risks." ^[13]

Important Safety Considerations

Before starting any supplement regimen, keep these points in mind:

• Potential side effects include headaches, dizziness, and stomach upset ^[14].
• Supplements may interfere with prescription medications.
• Quality and purity can vary widely due to limited regulation.
• Always consult your healthcare provider to ensure the supplements are safe for you.

Incorporating these supplements into your overall sleep routine can be a helpful way to achieve more restful nights during menopause.

7. Sleep Products and Tools

Modern sleep products are designed to address menopause-related hot flashes and night sweats ^[15], making it easier to get a restful night's sleep. These tools work alongside other strategies to create a well-rounded approach to improving sleep quality.

Night Sweat Solutions

Products like moisture-wicking sleepwear and cooling systems help regulate body temperature, offering relief for many women. Here's a quick look at some options:

For instance, the Chilipad Dock Pro system keeps your bed at a consistent temperature throughout the night. It starts at $1,074 and includes a 30-night trial ^[9].

One user, Tonja, shared her experience: "From the first couple of nights in the gown, my night sweats disappeared. I love taking a shower right before bedtime and sleeping in the gown. It has been truly amazing." ^[15]

Other options include the HigherDose Infrared PEMF Mat, which combines temperature control with stress relief using pulsed electromagnetic field therapy ^[17]. For a more portable solution, the Embr Thermal Wristband offers personalized cooling through an app ^[17].

Sleep Monitoring Tools

Tracking your sleep can provide valuable insights into both its quality and any potential issues. Some of the top-rated devices include:

• Oura Ring 4 (Rated 9.1/10)

  • Tracks heart rate, temperature trends, and blood oxygen levels
  • Requires a monthly membership ^[16]

• WHOOP 4.0 (Rated 8.8/10)

  • Designed for active users
  • Monitors multiple vital signs
  • Subscription-based service ^[16]

• Withings Sleep Tracking Pad (Rated 8.6/10)

  • Fits under your mattress
  • Tracks heart rate, breathing, movement, and snoring ^[16]

"With a sleep tracker, you can get a clear look at the quantity and quality of your sleep on a nightly basis, and it can also help identify sleep problems." ^[16]

For those seeking advanced features, the Bía Smart Sleep Mask (Rated 8.6/10) offers brain-monitoring and light-blocking capabilities, though it comes with a higher price tag ^[16].

8. Getting Professional Help

If sleep problems continue despite trying various solutions, it might be time to seek help from a professional. Look for a provider with experience in menopause-related sleep issues to address your concerns effectively.

Finding Sleep Specialists

Since menopause is often treated as an elective topic in medical schools, finding a qualified expert who understands the connection between menopause and sleep is crucial ^[18].

Here are some key factors to consider when choosing a specialist:

During your first appointment, expect the provider to:

• Take a detailed sleep history
• Review your current medications and supplements
• Discuss lifestyle habits that may be affecting your sleep
• Evaluate your use of caffeine, alcohol, and nicotine ^[1]

Since menopause can last for many years, it’s important to find a provider who can offer consistent care throughout this phase of life ^[18].

To better understand your sleep challenges, your provider might recommend diagnostic tools like polysomnography, multiple sleep latency tests, or actigraphy. These tests can help pinpoint the root cause of your sleep issues and guide targeted treatment plans ^[1].

Join Piper's Care Options

If lifestyle changes and other techniques haven’t fully resolved your sleep concerns, professional support can help fine-tune your care plan. Join Piper specializes in menopause-focused care with board-certified providers. Their services include:

• Virtual consultations with menopause specialists
• Customized treatment plans starting at $39/month
• Regular follow-ups to adjust treatments as needed

For those experiencing sleep disruptions linked to hormonal changes, Join Piper’s experts can assess whether hormone replacement therapy might improve your sleep. Their options include progesterone tablets, which are designed to support restful sleep and emotional well-being.

Conclusion: Steps to Better Sleep

Getting better sleep during menopause requires a thoughtful and research-backed approach. Studies reveal that 40–60% of women face sleep challenges during this stage of life ^[19]. As Dr. Athappilly and Dr. Joffe explain:

"a comprehensive diagnostic assessment followed by a tailored treatment plan may improve quality of sleep during this time - with widespread beneficial downstream effects on health, mood, and quality of life" ^[20]

Here are some key strategies to consider:

• Adjust Daily Routines
  Simple changes can make a big difference. Try cooling your bedroom, cutting back on evening caffeine, and sticking to a consistent sleep schedule.

• Address Menopause-Related Symptoms
  Night sweats and hormonal shifts can disrupt sleep. Dr. Faubion highlights:

  "hormone therapy does tend to help with a lot of those factors and does help improve sleep" ^[8]

• Seek Expert Guidance
  Hasti Nazem, Kindra's head of product and education, advises:

  "When trying to improve sleep struggles related to menopause, it's helpful to remember to be patient as you navigate what works best for you. Clinically effective and rigorously studied products are a critical part of a sleep wellness regimen, but to fully reap the benefits, find products combined with rituals that align with your specific needs" ^[19]

Progress might take time, but with persistence and professional support, better sleep is well within reach. If challenges continue, consulting a specialist could provide the solutions you need.