As women approach or move through peri- and post-menopause, managing stress and getting quality sleep can feel like an uphill battle. Fluctuating hormones, busy schedules, and the demands of everyday life can leave you feeling more exhausted and overwhelmed.
In this post, I’m sharing a mix of expert advice, insights from women who’ve been there, and some personal tips that have helped me and my clients. Let’s explore simple yet effective strategies to help you fall asleep, stay asleep, & feel more rested.
Their Ideas: Professional Tips to Improve Sleep
(Insights from experts including: Dr Mary Claire Haver, Dr Andrew Huberman, Dr. Stacy Sims, The National Institutes of Aging & Mayo Clinic)
Keep Your Bedroom Cool: Aim to keep your bedroom around 65°F. A cooler room helps your body regulate its temperature, which is essential for a restful night of sleep.
Darken the Room: Make your bedroom as dark as possible. Dim or cover up any lights from chargers, clocks, or electronics. Consider using blackout curtains or a sleep mask to block out any light.
Take a Warm Bath or Shower: A warm bath or shower before bed can help relax both your body and mind. When you step out, your body cools down quickly, signaling to your brain that it’s time for sleep.
Reduce Noise: Noise can interfere with falling asleep. Consider using earplugs or a white noise machine with calming sounds, like ocean waves, to create a peaceful environment.
Eat Dinner Earlier: Aim to finish eating at least two hours before bed. This gives your body time to digest, making it easier to fall asleep & stay asleep. A light snack before bed is fine, but avoid large meals late at night.
Create a Bedtime Routine: Establish a calming routine 30-60 minutes before bed, such as dimming the lights, turning off electronics, and winding down with a book, jourmal or meditation.
Drink Montmorency Tart Cherry Juice: This juice is naturally high in melatonin, which promotes sleep. Drink it 30 minutes before bed, ideally chilled, to help lower your core temperature.
Stick to a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends. A regular sleep pattern strengthens your body’s internal clock.
Minimize Bright Light at Night: Reduce exposure to bright lights, especially from screens, in the evening. Use soft lighting in the hour before bed to signal your brain that it's time to wind down.
Get Morning Sunlight: Exposure to sunlight early in the day helps regulate your circadian rhythm. Aim for 2-10 minutes of sunlight within 30 minutes of waking up.
Practice Pre-Sleep Relaxation: Try activities like reading, deep breathing, or meditating to calm your mind before bed.
Avoid Phones Before Bed: The blue light from phones disrupts melatonin production. Keep your phone away from your bed or use it sparingly before sleeping.
Practice Non-Sleep Deep Rest (NSDR): If you wake up in the middle of the night and can’t fall back asleep, try listening to an NSDR audio to help relax your mind and body.
Limit Naps: If you nap during the day, keep it under 90 minutes to avoid affecting your nighttime sleep schedule.
Consider Supplements: Magnesium, melatonin, theanine, glycine, or adaptogenic herbs like ashwagandha and rhodiola may help improve sleep quality by calming the nervous system and reducing stress. Note, it can take these supplments anywhere from 2 -4 weeks of regular use before they provide the support needed.
Exercise Regularly: Physical activity in the morning can improve your sleep quality, but avoid exercising too close to bedtime, as it might make it harder to fall asleep.
Avoid Stimulants Before Bed: Caffeine, nicotine, and alcohol can disrupt sleep patterns, so try to avoid them 6-10 hours before bedtime to prevent it from interfering with your ability to fall asleep.
Your Ideas: Real-World Solutions from Clients
(What’s worked for busy women just like you)
Early Morning “Me Time”: "Waking up 15 minutes earlier than the kids gives me a quiet moment for a cup of tea and a few deep breaths. This helps me start the day with a sense of calm and control. I also try to do this every day so I'm setting my circadian rhythm to a specific wake up time." Here's why this works!
Simplified Bedtime: "I simplify my evening routine by setting out clothes and prepping breakfast the night before. Less stress in the morning means a calmer start to the day, and better sleep at night!"
Movement as Stress Relief: "On days when I feel particularly stressed, a quick walk or yoga session makes a huge difference. Even short bursts of physical activity can release tension, improve sleep, and give me that boost of energy I need." Here's why movement & exercise helps sleep!
Get Up & Go: "I’ve added Magnesium and GABA to my night time routine but the best advise I’ve received is called AB sleep. If you wake up in the middle of the night, don’t just lay and try to go back to sleep. Fully get up and do something and then go back to bed. Your body needs to fully get out of the sleep pattern to start it over again."
Acupuncture: One client dhared that after months of insomnia she tried acupuncture and is now sleeping significantly better. Here is the science behind Acupunture & Sleep.
Use Red Lights: Another client said she has replaced all her nightlights and bedside lamps with red lights. Red light stimulates melatonin & minimizes pupil dilation. Here's more on why red lights help.
My Ideas: What Works for Me
(Personal insights from my own experience)
Let me start by saying, most of my life I've been able to fall asleep and stay asleep with no issues. I'd just look at my pillow and be out like a light. These days... I'm joining the throngs of women since the dawn of time who find themselves unable to get a full night sleep every night.
I wish I could say I found the solution to all sleep issues simply by following the above adivse! But in my life, I've found that sleep is a target that keeps moving! What works for 6 months might not the next 6 months! Which is why I like idea lists like this! Because SOMEONE, be it an "expert" or a friend, has an idea that's worth trying! I have used, and still use many of the ideas above. But here are a few more ideas that haven't already been mentioned.
Yoga Nidra / Progressive Relaxation - I’ve found both Yoga Nidra (a guided meditation for deep relaxation) and progressive muscle relaxation (tensing and relaxing muscles from head to toe) to be incredibly effective in reducing stress and helping me sleep better. These practices calm my mind and release physical tension, making it easier to unwind and rest.
Keep a Notebook Nearby - I keep a notebook by my bed to jot down any thoughts or worries that pop up before sleep, or in the midle .of the night. This helps clear my mind, so I’m not lying awake stressing about things I need to remember or plan for the next day.
Acceptance - If I wake up in the middle of the night, I remind myself it’s okay. I might fall back asleep before my alarm, or I might not—but either way, I'll find a way to get through my day. Stressing about falling asleep only makes it harder, so I focus on staying calm and letting my body rest, even if I’m not fully asleep.
By combining these ideas, you can start building your own sleep-friendly, stress-reducing routine. It’s all about finding what works for YOU and making small, sustainable changes. If you have found anything else helpful for improving sleep - please share it with me below!
Checkout this FREE infographic with reminders, tips and tricks for getting better sleep!
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