Tips To Improve Sleep Quality During Menopause

Hey girlfriend, let me guess—you're reading this at 3 AM after waking up drenched in sweat, your brain suddenly deciding NOW is the perfect time to replay every embarrassing thing you've ever said? Yeah, me too. Welcome to menopause insomnia, where sleep becomes that ex you desperately want back but can't seem to get.

Here's what nobody warns you about: menopause doesn't just steal your sleep—it kidnaps it, holds it hostage, and laughs maniacally while you lie there counting sheep that have apparently gone on strike. But I've got some strategies that actually work. Not "cure insomnia forever" work, but "get more than three hours of decent sleep" work, which frankly feels like winning the lottery right now.

Turn Your Bedroom Into a Cave (A Nice Cave)

THE MOVE: Make your bedroom cool, dark, and quiet. We're talking 65-68 degrees, blackout curtains, white noise machine—the whole nine yards. Your bedroom should feel like a sleep sanctuary, not a sauna where you also happen to keep your clothes.

WHY IT WORKS: Hot flashes and night sweats are sleep's worst enemy. A cool room helps regulate your body temperature, which is already doing Olympic gymnastics thanks to fluctuating hormones. Plus, darkness tells your brain "it's actually nighttime" instead of it thinking you're just taking a midday nap under a streetlamp.

PRO TIP: Keep a fan by your bed. Not just for air circulation—when that 2 AM night sweat hits, you'll want to aim that baby right at your face. Also, moisture-wicking sheets are a game-changer. Yes, they're expensive. Yes, they're worth it.

Ditch the Phone (I Know, I Know)

THE MOVE: No screens for at least 30 minutes before bed. And get that phone OUT of your bedroom. Charge it in another room. Use an actual alarm clock like it's 1995.

WHY IT WORKS: Blue light is basically kryptonite for melatonin production, which is already struggling thanks to menopause. Plus, scrolling through social media at 11 PM comparing your life to everyone's highlight reel? That's not helping your stress levels or your sleep.

PRO TIP: If you absolutely MUST scroll before bed, at least use blue light blocking glasses. They look ridiculous, but so does zombie-walking through your day on two hours of sleep.

Create a Wind-Down Ritual (That's Not Wine)

THE MOVE: Develop a consistent bedtime routine. Maybe it's reading, gentle stretching, a warm (not hot!) bath, herbal tea, or journaling. Do the same things in the same order every night.

WHY IT WORKS: Your body and brain need signals that it's time to power down. Think of it like training a puppy—consistency is everything. After a few weeks, your body will start recognizing the routine and preparing for sleep.

PRO TIP: Magnesium supplements before bed can help with sleep and reduce night sweats. Talk to your doctor first, but many women swear by this.

Watch the Clock (And the Caffeine)

THE MOVE: No caffeine after 2 PM. Yes, even that "small" afternoon coffee. And hide your clock—seriously, turn it away from you or cover it up.

WHY IT WORKS: Caffeine has a half-life of 5-6 hours, meaning that 3 PM latte is still partying in your system at bedtime. And clock-watching creates anxiety, which creates more wakefulness, which creates more clock-watching. It's a vicious cycle.

PRO TIP: If you wake up in the middle of the night and can't fall back asleep within 20 minutes, get up. Do something boring and low-light until you feel sleepy again. Don't just lie there marinating in frustration.

Exercise, But Time It Right

THE MOVE: Get regular exercise, but finish at least 3-4 hours before bedtime. Morning or early afternoon workouts are ideal.

WHY IT WORKS: Exercise improves sleep quality and can reduce hot flashes—but working out too close to bedtime raises your body temperature and energizes you, which is the opposite of what you need at 9 PM.

PRO TIP: Even a 20-minute walk can make a difference. You don't need to become a fitness influencer; you just need to move your body regularly.

The Bottom Line

Sleep during menopause is hard. Some nights, you'll do everything right and still wake up at 2 AM wide awake and sweating. That's not failure—that's hormones being jerks. But implementing even a few of these strategies can shift things from "I got 2 hours of terrible sleep" to "I got 5-6 hours of decent sleep."

And that's actually huge.

Need support navigating sleep issues and other menopause challenges? Check out Priceless Coaching for personalized strategies that fit your real life. Because at www.pricelesscoaching.org, we understand that sleep advice needs to be practical, not Pinterest-perfect.

Because you deserve to wake up feeling like a human, not a zombie who fought a sauna.