Why Can’t I Sleep Anymore?

Difficulty sleeping is one of the most common complaints of women during menopause.
Hormonal fluctuations cause night sweats, hot flashes & anxiety, which in turn gives rise to
insomnia, sleep disruption throughout the night, and the dreaded early morning wakeup. It then
becomes a vicious cycle where lack of sleep contributes to more hormonal upheaval, intensifying
menopausal symptoms that further exacerbate your sleep. Honestly, what a nightmare! Adding
insult to injury, poor sleep is directly correlated to increased appetite & weight gain. Quality
sleep on the other hand, is associated with lower appetite and reduced cortisol levels.
 It may be easier said than done, but it is crucial to prioritize quality sleep.  

Ways to Improve Your Sleep Hygiene 

· A good night’s rest starts in the morning. Sunlight exposure first thing in the morning can
help regulate the sleep hormone melatonin and circadian rhythm, so try to get at least 15
minutes if you can. 
· Exercise will not only improve the quality of sleep but also help with mood. 
· Avoid stimulants like tea or coffee in the afternoon, spicy foods, and alcohol in the
evenings. 
· Go to bed at the same time every night. It can be tricky, but your sleep rhythms can
become trained over time. 
· Set up a sleep routine & make it something you look forward to, such as clean sheets,
pajamas, a skincare routine, or any self-care that brings you joy.  
· Go analog and shut down the blue light an hour before bed. This one is hard! Instead, you
can read or listen to a book.  
· Practice meditation. There are many great apps with guided sleep meditations which can
be incredibly helpful, especially with continuous practice. 

· With night sweats as a common sleep disruptor, keep the bedroom as cool as possible. 
· Wear loose, natural fiber clothing and use cotton sheets to help wick away moisture. 
· Blackout the bedroom & use a sleep mask. It is especially beneficial when early wakeup
is a big issue. 
· Lastly, if night sweats and insomnia become unmanageable, it may be time to have a
discussion with your doctor regarding supplements, medications, or HRT with your
doctor. At the end of the day, you shouldn’t have to suffer!