Tossing, Turning, and Totally Over It
Sleep Strategies for Menopausal Nights by Kim Fontaine
Have you found yourself wide awake at 3 am, sweating like you’re in a sauna, and wondering if you’ll ever sleep again? Yup, menopause and sleep disruptions are a classic combo, like peanut butter and jelly, but way more sweaty and way less satisfying.
As a counsellor, I see it all the time, menopause isn’t just messing with your body, it’s messing with your mind too. Anxiety, frustration, and stress seem to love joining the party when sleep refuses to show up. But don’t worry, there are ways to get your sleep and your sanity back.
So, why is sleep so hard to come by? Well, menopause brings on a hormonal mood swing rollercoaster and your hormones are pretty much the CEO of sleep management. As your estrogen and progesterone levels go on a wild ride, you might experience:
Hot flashes and night sweats, because why should your body just get warm when it has the magical ability to turn into a furnace at 2 am?
Racing thoughts in the middle of the night, thinking about whether you locked the door or remembering that embarrassing thing you said 10 years ago. (it happens, we get it!)
Stress levels at an all-time high because, well… life.
But here's the thing. Menopause is like your body’s midlife crisis, complete with mood swings, unexpected changes, and a lot of WTF is happening?
How can we survive this sleep chaos with our mental health intact? Here are a few strategies to help you sleep better—and feel better in the process.
1. Let Go of the “Perfect Sleep” Idea
Menopause doesn’t care about your sleep goals. You can want eight straight hours, but your body will have other plans. Fragmented sleep is normal and waking up a few times a night is completely fine.
Tip: I invite you to stop stressing about the “perfect” sleep. It’s okay if your nights aren’t straight out of a sleep study. Aim for quality, not quantity, and remember, just because you wake up at 3 am doesn’t mean you’re doomed to feel awful the next day. But if you do, be kind to yourself. Sleep issues are no joke!
2. Create a Relaxing Bedtime Routine
Let’s focus on winding down your mind before bed. Think of it like a mini spa for your brain.
Here’s what works:
Avoid the scroll: No emails, no social media. I repeat - no scrolling through Instagram at 10 pm. I know, it’s tempting.
Stretch: Gentle stretches, yoga, or even a hot bath can send your brain a “sleep is near” memo.
Write it out: Keep a journal by your bed. If your mind is racing, write out your worries. It’s like telling your brain - Don’t worry, we’ll deal with this tomorrow.
3. Take Care of Your Mental Health
It’s not just your body that’s changing—it’s your whole life. Menopause often brings up stress from all areas of life, personal, work, and life transitions. Your mental health is just as important as your physical health in this sleep journey.
Tip: If you're feeling overwhelmed, don’t hesitate to talk to someone (a friend, therapist, or a trusted pet). Sometimes, just letting it out is all you need to clear your head and sleep better.
4. Cool Down Your Sleep Space
When you’re dealing with hot flashes at 3 am, your sleep environment becomes a battlefield. Keep your room cool, cooler than you think! A fan, moisture-wicking sheets, and light, breathable fabrics are your best friends.
And while you’re at it, make your room a sanctuary for the mind. Think of it as your sleep zen den. Keep the lighting soft, add calming scents (if you’re into that), and maybe invest in some soothing white noise. We’re trying to train the brain to focus on anything calming. Who knows, with a little TLC, your pillow might become that magical sleep companion you’ve been waiting for.
And if you find yourself staring at the ceiling at 2 am, wondering if sleep will ever return? It’s okay not to sleep. Seriously, permit yourself to not have the perfect sleep. No guilt. No shame. Acceptance is key and it won’t last forever.
If your mind starts racing, a gentle reminder to yourself, it’s temporary. You’ll rest again. Sometimes just reminding yourself that sleep is coming (even if it’s a few hours away) can make a big difference.
Menopause may be a season of change, but that doesn’t mean you have to change how you feel about sleep. Sure, it might be unpredictable, but you can still manage your mental health while navigating it.
Remember: it’s not just about getting sleep, it’s about being kind to yourself and taking care of your mind. And if you need a little extra support, we’re here. Menopause may come with some tough nights, but with the right strategies and a bit of humor, you can get through it and eventually find some peaceful sleep again.
At Flow, we’ve got your back, body, and mind. So, here’s to sweet dreams ahead. (And no more “why am I awake?” parties at 3 am, okay?)
We Are Flow
A multidisciplinary functional health care clinic focused on whole family health using natural and complementary therapies. We work on finding the root cause of health issues and help people thrive.