Sleep disruption is one of the most common — and most frustrating — symptoms of menopause. Between night sweats, anxiety, and hormonal shifts, getting a good night’s rest can feel impossible.
Why Menopause Affects Sleep
Estrogen and progesterone play key roles in regulating sleep. As these hormone levels drop during perimenopause and menopause, women experience:
- Difficulty falling asleep
- Night sweats that interrupt rest
- Waking too early or multiple times a night
- Heightened anxiety or racing thoughts at bedtime
On top of this, melatonin (the sleep hormone) naturally declines with age, making restful sleep even harder to achieve.
How Poor Sleep Impacts Your Life
Lack of quality sleep doesn’t just make you tired — it affects:
- Mood and irritability
- Cognitive clarity and memory
- Weight management and cravings
- Immune function
7 Ways to Improve Sleep During Menopause
- Cool Your Environment
Keep the bedroom temperature between 60–67°F (15–19°C). Use a fan or cooling blanket to manage night sweats. - Set a Consistent Routine
Go to bed and wake up at the same time each day — even on weekends — to reset your internal clock. - Limit Caffeine and Alcohol
Avoid both after mid-afternoon. They can worsen hot flashes and reduce sleep quality. - Magnesium for Relaxation
This mineral supports nervous system calm. Try a supplement or soak in an Epsom salt bath. - Use Guided Meditation or Breathing Exercises
Apps like Calm or Insight Timer can help reduce stress and prepare your brain for rest. - Avoid Screens Before Bed
Blue light from phones and tablets disrupts melatonin. Switch to reading or journaling instead. - Consider a Natural Sleep Supplement
Products like Nutrition Geeks Magnesium Glycinate 3-in-1 promote deeper, longer sleep without grogginess.
Sleep might feel like a struggle right now — but small, consistent changes can make a big difference. You deserve rest.
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