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Many women experience disturbed sleep during menopause.

You may wake up sweating from a hot flush. Other common problems include repeated awakenings, difficulty getting back to sleep and difficulty falling asleep. Disrupted sleep can cause fatigue and tiredness. If this is causing tiredness during the day, or if you’re regularly waking up feeling anxious and worried, consider speaking with your GP or another member of your treatment team. They will be able to talk to you about techniques and treatments to help you sleep.

What can help?

There are a number of things that may help you sleep better.

  • 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.