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Sleep disturbance

Many women experience disturbed sleep during menopause. Sometimes women wake up sweating from a hot flush. Getting to sleep can also be difficult. Disrupted sleep can cause fatigue and tiredness.

What can help with insomnia?

  • Before bed, avoid caffeine-based drinks, alcohol, and other stimulants like cigarettes. Try a non-stimulating herbal tea like chamomile instead.
  • Use the bedroom for sleep only – no TV or written work (sex is fine!).
  • Establish a regular bedtime and waking routine – it’s OK to take short naps (no longer than an hour) during the day, but try not to rest for long periods.
  • Keep the bedroom cool.
  • Gently increase physical activity during the day – such as walking or swimming.
  • Try controlled breathing – deep slow abdominal breathing.
  • Consider a short-term mild sedative – a GP can provide a prescription.

If you’re regularly waking up feeling anxious and worried, talk to a member of your health care team. Treatments are available that can help.