9 tips for better sleep

Of all the changes that occur during menopause, suddenly dealing with poor sleep can be one of the worst. Brought on by declining estrogen levels, night sweats can disrupt even the soundest of sleepers. Add on a need to pee more frequently and a higher risk for mood disorders and you’ve got a recipe for sleepless nights.

While menopause hormone therapy (MHT), commonly known as hormone replacement therapy (HRT), can help with night sweats, there are other steps you can take to help improve your sleep and get you back to feeling human again.

Your body clock craves consistency, so your overall sleep quality may benefit from having the same bedtime and wake-up time every day, says Joshua Tal, Ph.D., a New York City-based clinical psychologist and sleep specialist. A predictable schedule strengthens the body’s circadian rhythm, the brain’s built-in timekeeper that governs the release of hormones that induce sleepiness and alertness. The better your body clock runs, the better your slumber, Tal says.

Research shows that a dose of sunlight early in the day may help the brain cycle into alertness mode — which starts the brain’s clock ticking toward sleep mode later at night. Try sipping your morning coffee in a sunny corner of your kitchen, or wake up with an early outdoor walk.

Doing moderate-to-vigorous aerobic exercise during the day could help you fall asleep more quickly and sleep more deeply once you do. Aim for activities that quicken your breath and get your heart pumping, like brisk walking, cycling, swimming laps, playing tennis, or even dancing around in your living room.

If your old mattress is leaving you sore, it’s probably time to ditch it. But while mattress companies all claim they’ve cracked the code to superlative sleep, don’t believe the hype, says Dr. Douglas Kirsch, M.D., director of sleep medicine at Atrium Health in Charlotte, North Carolina. Comfort is highly subjective, he says, and the best mattress — whether soft, firm, made of memory foam, or constructed with coils — is one that feels good to you personally. Shop around and test mattresses in person, or if you’re buying one online, make sure there’s a forgiving return policy.

While caffeine is a stimulant that sticks around in your body for hours, individual responses vary widely. Some people can handle an early afternoon latte, others can’t. If you suspect your coffee habit is affecting your sleep, test your theory by cutting back for a few days and see if it helps. And always avoid caffeine in the four to six hours before bedtime.

Focusing your attention on the present moment without judgment may dial down “cognitive arousal” (read: stress) enough to help you drift off. And mindfulness doesn’t have to add a ton of extra time to your bedtime routine. Take a few minutes to sit quietly and focus on your breath — in and out — and notice the sensation of your body relaxing.

Try these other calming breathing techniques.

While the glass of wine can make you feel pleasantly drowsy, alcohol can actually undermine sleep quality in the second half of the night. As a general practice, it might be best to enjoy your last drink at least four hours before bedtime.

Dim the lights in the room and lower the temperature to around 65 degrees about an hour before bed, which helps the brain recognize that you’ll be going to sleep soon. And if you like natural fragrances, the scent of lavender — say, in the form of an essential oil diffuser — might have a calming effect.

Phones, tablets, and computer monitors emit blue light, a short-wavelength form that may hinder the brain’s release of the sleep hormone melatonin. Power down all gadgets 30 to 60 minutes before bed.

Learn more about sleep during menopause.