15 Tips to Sleep Better in Menopause
By Andrea Donsky | Fact Checked | Sources
Many women in perimenopause and menopause don’t actually struggle to fall asleep.
They fall asleep and then wake up hours later, wide awake.
This isn’t classic insomnia. It’s a change in how the body regulates the night.
Sleep after 40 often shifts into stages:
- Bedtime still works.
- The middle of the night becomes alert
- Morning starts too early
So instead of trying to “sleep harder,” the goal becomes stabilizing the night.
Below are the most effective ways to support a full night of sleep — not just the first part of it.
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 stress (a telltale sign is a 2 to 4 AM 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.
Why You Wake Up Between 1–4 am
During midlife, nighttime signals change:
|
Stage of Night |
What Changes Our Top Picks |
|---|---|
|
Falling asleep |
Sleep signal still works |
|
Middle of the night |
Alertness signals rise earlier |
|
Late night |
Energy regulation wakes the brain |
|
Early morning |
The body starts the day too soon |
This is why many solutions help you fall asleep… but not stay asleep.
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.
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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.
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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.
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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.
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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.
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Move. Participate in some type of physical exercise every day, but not within two to three hours before bedtime.
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Limit stimulants. Alcohol, nicotine, and caffeine disrupt the ability to fall asleep and stay asleep. Avoid them or strictly limit their use.
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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.
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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.
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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
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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.
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Take magnesium. Magnesium helps to relax muscles and calms the nervous system. Magnesium Bisglycinate is the best type to take before bed.
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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.
Additional Ways to Protect Your Sleep
Use true darkness
Even small amounts of light can signal the brain to become alert. A comfortable or weighted sleep mask can help maintain night signaling.
Reduce unpredictable noise
Midlife sleep often becomes lighter. Earplugs or a consistent background sound can prevent sudden awakenings.
Adjust sleep arrangements if needed
Different temperatures and movements can disrupt sleep cycles. Some couples sleep better with separate blankets or sleep spaces, sometimes called a sleep divorce.
Support signals that last through the night
Some sleep cues occur at bedtime, while others benefit from gentle support throughout the night to prevent early waking.
Why Improving Sleep Now Matters
Fragmented sleep isn’t only about feeling tired the next day.
Over time, it can affect mood stability, recovery, appetite regulation, and stress resilience.
Many women assume they just need to push through it.
But midlife sleep changes are physiological, not from a lack of effort.
The goal isn’t perfect sleep.
It’s restoring a continuous night.
Bottom line
If you consistently wake up in the middle of the night, focus less on forcing sleep and more on supporting a stable sleep cycle.
When the body receives steady sleep signals, sleep becomes something that continues, not something you have to chase each night.
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.
