When was the last time you had a completely restful night’s sleep? The majority of menopausal women experience sleep problems or menopause insomnia that interferes with this goal. In fact, the National Sleep Foundation places the number at around 61 percent, and that tracks with our own research at Morphus, which shows that 65% of women in perimenopause and menopause experience sleep issues (it's the 3rd most common symptom).

You may be familiar with the consequence of poor sleep: daytime fatigue, falling asleep at your desk (or worse yet, while driving!), irritability, forgetfulness, and trouble with concentration. Add these issues to other symptoms of menopause you may be experiencing, and it can lead to some unpleasant times.

Why you may have trouble sleeping in menopause

According to recent results from our Sleepus Survey, the number one reason we aren't sleeping in this phase of life is because of stress (a telltale sign is a 2 to 4 AM nightly wake up call). The second reason is bathroom visits, and the third reason is night sweats.

Read about stress, sleep, and natural strategies that work

Other symptoms of perimenopause and menopause that can impact sleep include depression, restless legs syndrome, and frequent urination. So it’s clear that more than one thing may be affecting your ability to get quality sleep in your menopausal years. 

15 tips for better sleep

With that in mind, here are 15 tips that address the variety of issues that may be the reason you are encountering sleep problems.

• Dress for success. Cotton, bamboo, rayon or other natural fibers for nightclothes is best because they breathe and can help keep you comfortable as well as help with night sweats.
  
  
• Snack smart. If you need a snack before bedtime, keep it simple and light. 1/2 yellow banana (good magnesium source), a few nuts, a small piece of cheese, Greek yogurt, and/or a small sour apple are good choices.
  
  
• Turn off. We’re referring to your tablet, computer, cell phone, and TV. The blue light from these devices disrupts levels of melatonin, the hormone that helps with your sleep-wake cycle.
  
  
• Be regular. Establish a regular bedtime schedule and stick to it. This means going to bed and getting up at the same time every day, even on weekends. 
  
  
• Move. Participate in some type of physical exercise every day, but not within two to three hours before bedtime. 
  
  
• Limit stimulants. Alcohol, nicotine, and caffeine disrupt the ability to fall asleep and stay asleep. Avoid them or strictly limit their use.
  
  
• Nap or no nap? If you feel like you need a nap during the day, limit it to 20 minutes. That’s enough to give you a power boost but not leave you groggy or affect your nighttime sleep.
  
  
• Limit your bedtime activities. Your bed should be reserved for sleep and sex. Watching TV, reading, eating, or using electronic devices should be done in other rooms.
  
  
• Tune out. Depending on where you live and your living situation, you may need to block out noise from traffic, other people in the house, pets, or other sounds. Earplugs can be helpful. However, some women prefer to listen to white noise, which is available from a white noise machine.
  
  
• Go dark. Blue light isn’t the only light that can disturb your ability to get quality sleep. Your sleeping environment should be as dark as possible, which means no night lights in the room or clocks that light up. For the sake of safety, keep a small flashlight next to your bed if you need to get up during the night.

Read about 5 of the best sleep teas for insomnia

• Pee first. Be sure to empty your bladder before going to bed. Some women like to sip a calming tea before bedtime, such as chamomile. However, if the tea will cause you to wake up to urinate at night, avoid it alltogether.
  
  
• Take magnesium. Magnesium helps to relax muscles and calms the nervous system. Magnesium Bisglycinate is the best type to take before bed.
  
  
• Take melatonin. As we go into menopause, our body stops producing melatonin so taking it from an external source can be very effective. That's why we formulate Sleepus with sustained-release melatonin. Melatonin helps us to fall asleep and stay asleep.
  
  
• Practice stress reduction. As I mentioned earlier, stress and anxiety are the main culprits for interrupting our sleep. Stress-reducing techniques such as meditation, tai chi, yoga, deep breathing, or any other activity or technique that works for you should be practiced daily.

Bottom line

Falling asleep, staying asleep, and getting quality sleep are all a challenge for many women in menopause, especially since there can be several factors contributing to the problem. These tips can help you reach these sleep goals.

Try Morphus Sleepus, a non-habit-forming sleep supplement. This supplement addresses sleep issues during perimenopause and menopause by reducing cortisol levels, relaxing the body and mind, and promoting optimal sleep. Take it with Morphus Magnesium for an even faster response. You can buy the two together in the Cortisol-Calm Bundle.