Alaska Sleep Education Center

The Effect Menopause Can Have On Your Sleep

Posted by Jennifer Christensen on Jul 26, 2013 1:13:00 PM

On average, women enter menopause around 51 years old. During the transition a women can encounter a multitude of different symptoms such as hot flashes, headaches, fatigue, or even mood swings. These effects don’t bother women only during the day – they can be equally challenging in the evening and negatively affect the quality of sleep you are getting. 


Here are a few tips that might encourage a more restful night sleep. 

  • Avoid spicy foods. Hot flashes are notorious for making it difficult to get a good night of rest, so avoid things such as spicy foods or large meals before bed.
  • Create a schedule and avoid naps. Establishing a schedule will make it easier to fall asleep the same time every night, and napping could make it harder to get to sleep.
  • Create a controlled sleeping environment. Your bedroom should be cool and dark to promote the bed sleep possible, invest in a fan or sleep mask if necessary. 
  • Don’t exercise before bed. It is however important to maintain a healthy lifestyle through exercise, but try and get your workout in earlier in the day.
  • Cut back on alcohol, caffeine, and tobacco. Limiting the amount of alcohol and caffeine you consume during the day could drastically alter the quality of sleep you are getting. Same with tobacco try and moderate the amount to maintain a healthy lifestyle. 

Do you have any tips that help you sleep at night while dealing with menopause?

Topics: Sleep

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