How to Sleep Better During Menopause – The Complete Guide to Restorative Sleep
The Complete Guide to Sleep & Menopause – How to Wake Up Refreshed
💤 Key Takeaways: Improving Sleep During Menopause
Stick to a consistent sleep routine
Regulates your internal body clock for deeper, more consistent rest.
Helps your body produce melatonin naturally, making it easier to fall asleep.
Wind down with a relaxing routine
Reduces cortisol levels and prepares your mind for sleep.
Eases night sweats and hot flushes, making sleep more comfortable.
Balances hormones and reduces stress, both key for better sleep.
Nutrients like magnesium can help calm the nervous system.
Introduction
Struggling with menopause sleep problems? You’re not alone. Learn how to sleep better, reduce night sweats, and wake up refreshed with these science-backed solutions.
Ever Wondered Why You’re Wide Awake at 3 AM?
You went to bed at a reasonable hour. You avoided caffeine after lunch (begrudgingly!).
You even swapped your usual Netflix binge for some light reading.
But still—you're staring at the ceiling at 3 AM, thinking about everything from your to-do list to that embarrassing thing you did in 1997.
Sound familiar?
Welcome to menopause sleep hell, where night sweats, hormonal imbalances, and an overactive mind make sleeping well feel like an impossible dream.
But don’t worry—you can sleep better during menopause with a few simple, science-backed changes.
🔥 Bonus: Want a structured plan to improve sleep? Download My FREE Menopause Sleep Tracker Here
The Complete Guide to Sleep & Menopause – How to Wake Up Refreshed
1. Why Menopause Affects Sleep (And How to Fix It)
2. The Ultimate Evening Routine for Better Sleep
⏳ Step 1: Stick to a Sleep Schedule (Even on Weekends!)
📵 Step 2: Reduce Blue Light Exposure Before Bed
🧘♀️ Step 3: Create a Wind-Down Ritual
3. Sleep-Boosting Foods for Menopause
1. Why Menopause Affects Sleep (And How to Fix It)
Struggling with menopause sleep problems?
You’re not alone.
Many women experience sleep disturbances during menopause, from night sweats to waking up at 3 AM with their brain in overdrive.
But why does menopause affect sleep so much?
The culprit is hormonal changes—as oestrogen and progesterone levels drop, so does your ability to get deep, restorative sleep.
For more info on how boath estrogen & progesterone impact, check ou my article on, Menopause Fitness Coaching: A Complete Guide to Thriving Through Menopause.
In this guide, you’ll learn how to sleep better in menopause with science-backed strategies, including the best foods, supplements, and bedtime routines to improve your rest.
Menopause has a habit of turning your body against you, and sleep is no exception.
Here’s why it suddenly feels impossible to get a decent night's rest:
🚨 Hormonal Imbalances & Sleep Disturbance
Oestrogen and progesterone—your sleep-friendly hormones—start dropping dramatically during menopause.
This makes it harder to experience deep sleep, leading to more insomnia and restless nights.
🔥 Night Sweats & Overheating
Your body’s temperature regulation goes haywire, which is why you wake up drenched in sweat even when your room is cool.
⚡ Cortisol Spikes & Overthinking at Night
Cortisol—the stress hormone—rises more easily during menopause, leading to midnight anxiety and racing thoughts.
⏳ Circadian Rhythm Disruptions
Menopause can throw your body clock out of sync, making it harder to fall asleep and causing early morning awakenings.
2. The Ultimate Evening Routine for Better Sleep
🛌 John Chisholm Fitness 5-Step Routine for Better Sleep
⏳ Step 1: Stick to a Sleep Schedule (Even on Weekends!)
📵 Step 2: Reduce Blue Light Exposure Before Bed
🧘♀️ Step 3: Create a Wind-Down Ritual
🌡️ Step 4: Keep Your Room Cool & Comfortable
🍽️ Step 5: Stop Eating Heavy Meals Before Bed
⏳ Step 1: Stick to a Sleep Schedule (Even on Weekends!)
Your body thrives on routine—yes, even in menopause.
In fact, I would go as far to say that having a set routine, is the best thing you can do to see consisten changes.
Be sure to take a look at my previous post on habit formation, Exercise Tips During Menopause: Stay Active, Healthy, and Energised.
✅ Go to bed and wake up at the same time every day.
✅ Aim for 7-9 hours of deep sleep.
✅ Avoid naps longer than 20 minutes, or you’ll be wide awake at bedtime.
📵 Step 2: Reduce Blue Light Exposure Before Bed
Screens suppress melatonin production, which is essential for deep sleep during menopause.
✅ No screens for at least an hour before bed.
✅ Use blue-light-blocking glasses or switch to Night Mode on your phone.
✅ Swap screen time for reading, journaling, or listening to an audiobook.
🧘♀️ Step 3: Create a Wind-Down Ritual
Your body doesn’t go from full speed to sleep mode instantly.
✅ 5 minutes of deep breathing or gentle stretching.
✅ A hot shower or bath to lower your body temperature before bed.
✅ Sip herbal tea (chamomile, valerian root—basically, anything but espresso).
🌡️ Step 4: Keep Your Room Cool & Comfortable
Overheating is the enemy of quality sleep.
✅ Keep your bedroom between 16-19°C (cooler than you think!).
✅ Use moisture-wicking bedding to prevent overheating.
✅ Block out morning light with blackout curtains or an eye mask.
🍽️ Step 5: Stop Eating Heavy Meals Before Bed
Your last meal of the day affects your sleep quality.
✅ Avoid caffeine after 2 PM (yes, even that sneaky afternoon coffee).
✅ Limit alcohol and sugar before bed—both disrupt deep sleep.
✅ If you’re hungry, snack on magnesium-rich foods like almonds or dark chocolate.
3. Sleep-Boosting Foods for Menopause
Your diet can directly affect menopause and sleep.
The best foods for menopause sleep include:
🥑 Eat These for Better Sleep-
✅ Magnesium-rich foods – Almonds, dark chocolate, spinach.
✅ Melatonin boosters – Cherries, walnuts, oats.
✅ Tryptophan-rich foods – Turkey, eggs, bananas.
🚫 Avoid These Before Bed-
❌ Caffeine (even in decaf coffee!).
❌ Alcohol (it makes you drowsy but ruins deep sleep).
❌ Spicy food (unless you enjoy 2 AM heartburn).
4. Exercise & Sleep – What Works?
The right kind of exercise can improve menopause sleep quality.
However, high-intensity workouts before bed may actually keep you awake.
Instead, focus on strength training and yoga, which help regulate circadian rhythms and stress hormones.
For more choices on the best type of exercises during menopause, check out this post on my Top 5 Exercises to Skip During Menopause.
💪 Best Workouts for Better Sleep:
- Strength training (helps regulate sleep hormones).
- Yoga & stretching (relaxes the nervous system).
- Walking in daylight (resets your body clock).
⚠ What to Avoid:
❌ HIIT or intense cardio before bed—it raises cortisol and keeps you wired.
✅ Instead: Try a gentle bedtime stretch routine to wind down.
Final Thoughts – Sleep Better Starting Tonight!
Menopause might make sleep harder, but you don’t have to suffer through it.
Now you know exactly how to start improving your sleep—without medication or extreme lifestyle changes!
✅ Follow this simple bedtime routine tonight.
✅ Make your bedroom cooler & darker.
✅ Ditch caffeine and eat smarter before bed.
💬 What’s your biggest sleep struggle? Drop a comment below!
🎁 FREE BONUS: Improve Your Sleep Tonight!
Struggling with menopause fatigue? Download my FREE Menopause Sleep Tracker to pinpoint exactly what’s affecting your rest!
📌 Click here to get it now!
🎁 FREE 7-Day Menopause Reset Guide – Feel Energised & Sleep Better!
Struggling with poor sleep, night sweats, and low energy?
Need an easy-to-follow menopause routine?
Then, download my FREE 7-Day Menopause Reset Guide to start feeling better today!
You don’t have to figure it out alone!
Get my FREE 7-Day Menopause Reset Guide and learn:
✅ How to improve sleep quality in just a few nights
✅ The best foods & habits for reducing night sweats & brain fog
✅ Easy 5-minute routines to feel refreshed & energised every morning
✅ A simple daily plan to help you feel in control of your body again
📩 It’s completely FREE! Download it now and start feeling better today!
👉 Click here to get your FREE 7-Day Menopause Reset Guide!
About the Author
John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.
Learn more about John or
get in touch.