Sleep After Menopause: What Helps Me Sleep Better

My sleep became more difficult after menopause

Research has found that poor sleep is very common around menopause [1], which helps to put my own experience into context. I know I'm certainly not alone in finding that sleep can still be a challenge after menopause.

I used to be one of those people who could go to bed, put my head on the pillow and be out like a light! That was still the case up until around mid-menopause, but then I noticed it was taking me that little bit longer to fall asleep.

For me, part of the difficulty is feeling mentally busy at bedtime. Instead of drifting off, I sometimes find myself going over what happened that day or thinking about what I need to do tomorrow.

For me, nights when I take longer to fall asleep also tend to be more broken. I may wake several times, sometimes getting up to go to the toilet, and feel less rested the next morning.

That lack of sleep impacts my energy, my mood and how mentally sharp I feel. So, over time, I've tried to develop strategies to help me get a better night's sleep.

1. I make time to wind down before bed

One of the most important things I do in the evening is give myself time to wind down.

I have a really busy life, with lots of things going on in my brain. I've found that if I'm still rushing around at home, doing housework or getting things ready for the next day just before bed, it really affects how quickly I fall asleep.

So, normally, a couple of hours before I think I'm ready for bed, I'll try to stop what I'm doing and slow things down.

I might do some reading, watch a bit of television or simply sit and listen to some nice, relaxing music. It doesn't have to be anything complicated. I just need to give myself a chance to switch off and let my mind settle before I go to bed.

2. I don't go to bed feeling hungry

I can't sleep if I'm hungry. It's just one of those things!

I tend to have an early tea, usually around five, half past five or six o'clock in the evening. By half past eight or nine, I often find that my stomach is rumbling, and I know I'm not going to sleep if I'm hungry.

So, I'll have a little snack.

You do need to be mindful of what you choose, though. I wouldn't have chocolate cake or biscuits at that time of night anyway, but I've found that something like an oatcake with nut butter works wonders for me. If I fancy something a little sweeter, I'll have a couple of Medjool dates.

These are the sorts of snacks that work well for me when I need something small to keep hunger at bay before bed.

3. I keep active during the day

I find that keeping active during the day helps me feel ready for sleep at bedtime. I'm an early morning person, because exercising later in the evening tends to leave me feeling too alert.

I don't tend to exercise after five or six o'clock - that's my personal preference, rather than a rule everyone needs to follow.

For me, the key is to feel physically tired but mentally calm when I'm ready for bed.

Finding the right balance between activity and relaxation has been really helpful for my sleep.

4. I keep screens and distractions out of the bedroom

Another important thing for me is keeping my bedroom as a place for sleep.

I don't have a television in my room, and I keep my phone well away from the bedroom. I don't want to be woken up in the middle of the night by messages, notifications, pinging or all sorts of other things going on!

It's a simple change, but it's one that works for me. I want my bedroom to be somewhere I can switch off without unnecessary distractions.

5. I’m mindful of alcohol

I love a glass of wine, especially at the weekend, when I'm out for a meal or when I'm socialising with family and friends.

But I've found that if I have more than two small glasses of wine, it can really affect my sleep. Yes, it might help me get to sleep initially, which is great, but then I'll wake up at around one o'clock in the morning and be wide awake until three or four.

I just can't do that any more because I get so, so tired!

So, I've become much more mindful about how much I drink and when I drink it. I've learnt that, although alcohol might help me feel sleepy at first, it doesn't necessarily mean I'll have a good night's sleep.

It's about recognising what affects your sleep and making changes where you can.

6. I find ways to manage stress and my busy mind

Stress is another big one for me. If I'm worrying about something, whether it's family, work or what's going on in the world, sometimes I'll go to bed and my brain will just go into overdrive.

When that happens, I need to find ways to help myself relax. I sometimes take a calming herbal remedy, such as passion flower or make sure I've taken my magnesium supplement with my evening meal.

The important thing is to recognise when stress and worry are affecting your sleep and find a way of helping yourself unwind.

7. I avoid large meals late in the evening

Another thing I've learnt is that I don't sleep well if I've had a big evening meal or eaten too late at night.

You know how it is, especially when you're on holiday. You can end up eating much later than you normally would! My digestion just can't cope with that, and I end up feeling to full and uncomfortable to sleep.

So, I try to be mindful of what and when I eat in the evening, particularly if I want to give myself the best chance of a good night's sleep.

For me, avoiding those big, late meals is another small change that can make a real difference.

What if nothing seems to help your sleep?

Although these strategies have been really helpful for me, I know that poor sleep can sometimes feel completely overwhelming.

You might have tried lots of different things, and my tips might not work for you. These are simply the things I've discovered through trial and error that can help me get a better night's sleep.

If you've tried different approaches and nothing seems to work, your sleep is getting worse, or it is affecting your ability to cope with daily life, speak to your GP. They can look into possible causes and discuss treatment options.

When you've been sleeping poorly for a long time, it can feel difficult to break the cycle. That's why it's important not to struggle on alone.

There is help available, and you don't need to simply put up with poor sleep after menopause. We know how important a good night's sleep is for our health and wellbeing, so it's worth taking your sleep seriously and seeking support when you need it.

What helps you sleep better?

Sleep is something I still need to work on, but I've learnt that a few simple changes can make a real difference to how I feel.

Of course, we're all different, and what helps one person might not help another. Sometimes it takes a bit of trial and error to work out what works best for you.

How have you found your sleep during and after menopause? Was it a big issue for you? What have you tried that really helped, or is there anything you've cut out that made a difference?

Please share your experiences, because I love reading your stories, and you never know who you might be helping along the way.

Sources:

1. Pubmed - Insomnia in Postmenopausal Women: How to Approach and Treat It?

2. European Medicines Agency (EMA) - Passion flower: summary of scientific assessment.

3. National Center for Complementary and Integrative Health (NCCIG) - Passionflower: usefulness and safety.

4. PubMed - Magnesium supplementation for sleep in adults: a systematic review of randomised controlled trials (2026)

Other articles you might find helpful:

5 Things I Do in Post-Menopause to Feel Healthy, Happy and Strong at 71

5 Things I Do for More Energy in Post-Menopause

What Happens to Your Hormones After Menopause?