4 Top Tips To Improve Your Rest

During menopause you may often just settle for a few uninterrupted hours, but don’t give up as rebalancing hormones and some simple changes can make all the difference.


Sleep is vital for good physical, mental and emotional health – poor sleep is associated with an increased risk of heart disease, diabetes and obesity; lack of motivation and alertness; and mood swings, irritability and depression”.

But it isn’t the quantity of our rest that is important, it’s the quality because everyone’s sleep requirement is different. That 8 hours is a myth, some need more but others need less. Some people will function well on three hours, while others require more than 10.

The best way to tell if you are getting enough sleep is to see how you wake up in the morning. A good night’s sleep is one that leaves you feeling refreshed and more productive throughout the day.

So how do we achieve a ‘good’ night’s sleep?

There are many elements that make up a good night’s sleep, and remember it won’t be the same for you as for everyone else. You need to find your own routine that helps you go to sleep, stay asleep and wake refreshed.

1. A comfy bed

This is so obvious, I hesitate to mention it, but a comfortable bed is essential according to research by The Sleep Council. They claim that a good quality mattress will give you an extra hour’s sleep as a comfortable and supportive bed will give you the best chance of sleeping soundly throughout the night.

Well obvious, but true, and I would add that at menopause what is also helpful is either a pad for the mattress or an under pillow pad with a cooling gel in it to help reduce the heat of those night sweats and flushes.

2. Create a sleep sanctuary

Your bedroom should be quiet, dark and the correct temperature – around 16-18C is perfect, it’ll feel warmer under your duvet. No matter how hard, you should also remove all electrical and electronic items – even standby lights have an impact on quality of sleep.

Finally, the room shouldn’t be too stuffy – try sleeping with the window ajar, but if noise is a problem, just ensure the room is well ventilated.

An alternative that many women find helpful is a few drops of lavender oil or a lavender mist to help relax them at night.

3. Have a tried and tested bedtime routine

A regular routine is what we try and get children to follow so they go off to sleep more easily, but it is just as important for adults too. Start your bedtime routine about an hour before going to sleep in order to allow enough time for both the body and the mind to wind down and so no checking of emails or late night TV viewing.

Don’t go to bed hungry, but avoid drinking too much – particularly alcohol and caffeine – in the evenings.

I would have no problem with this one as exercise should also be avoided for six hours before bed, but some meditation or deep breathing can be effective in helping you relax.

If possible try to establish a ‘bed time’ and a ‘rise time’ rather than an irregular pattern as your body finds it simpler if you stick to a more regular routine.

4. Use bioidentical progesterone to relax you into sleep

Progesterone is well-known as a relaxant and many women find it really helps them to sleep. If your mind just doesn’t switch off and you are anxious then sleep is even less likely, plus it can also help get those flushes and sweats under control which can so disrupt and disturb your sleep.