How can I sleep better during menopause?

Bottom lineSleep better during menopause by managing night sweats (cool room, breathable bedding, avoiding evening alcohol, caffeine, and spicy food), keeping consistent sleep habits and a calming wind-down, and addressing anxiety with relaxation, exercise, or talking therapies; HRT can improve sleep by easing night sweats for those who can take it, so see a doctor if poor sleep persists or you snore loudly with breathing pauses.

Sleep problems are common in menopause, often driven by night sweats, hormonal changes, anxiety, and mood shifts. Tackling both the triggers and your sleep habits helps most.

Manage night sweats

• Keep your bedroom cool and use a fan
• Choose breathable nightwear and bedding in natural fabrics
• Keep water nearby and a spare set of nightclothes
• Avoid triggers like alcohol, caffeine, and spicy food in the evening

Build good sleep habits

• Keep a consistent sleep and wake time
• Have a calming wind-down routine and limit screens before bed
• Keep the room cool, dark, and quiet
• Avoid caffeine late in the day and heavy meals near bedtime

Address mood and stress

Anxiety and low mood can fuel insomnia. Relaxation techniques, mindfulness, exercise, and talking therapies can help you settle.

Treatment options

• HRT can improve sleep by easing night sweats and other symptoms for those who can take it
• A clinician can advise on other options and rule out conditions that disturb sleep

When to seek help

See a doctor if poor sleep is persistent and affecting your daily life, or you have loud snoring or pauses in breathing - some causes are treatable.

Femora helps you track sleep alongside symptoms like night sweats so you can see what's disrupting your rest.