By the time women reach peri-menopause, sleep disruptions typically become more frequent. Hormonal shifts can bring on hot flashes, bladder urges, a racing heartbeat and other sleep disruptors. Poor sleep can then contribute to weight gain, brain fog, increased anxiety and depression, all hallmarks of the health impacts of menopause.

 

Focusing on sleep hygiene is one of the most impactful steps we can take for improving physical and mental well-being. Balancing the circadian rhythm—our internal sleep-wake cycle—is a great place to start. Having a consistent bedtime and wake time trains the brain for better sleep. This initially means getting out of bed, even if we have had a poor night of sleep, so that our brain’s rhythm becomes regulated. Taking time to see the sky darken in the evening helps melatonin production, which prepares the brain for sleep, and looking at the brightening sky in the morning helps to normalize the increase in cortisol, which helps the brain prepare for the day.

 

Maintaining a bedtime routine such as putting on pajamas, brushing our teeth, limiting high-adrenaline entertainment or difficult conversations, establishing an eating deadline (7 p.m. is a good target), limiting screen time, using soothing lotions, finding relaxation apps or having nightly herbal calming tea can be important components of effective sleep hygiene. Taking deep breaths can soothe the vagus nerve, lowering cortisol and slowing a racing heart.

 

Our bodies sleep best in a cool, dark bedroom (68 degrees or lower), so consider room-darkening shades or a sleep mask to support melatonin effects. There is no one-size-fits-all solution to the complex and frustrating issues women face in menopause, but implementing a consistent sleep routine can be a game-changer.

 

Mary Rothwell, LPC, CIMHP, is the owner of a holistic therapy practice, Mary Rothwell Integrative Wellness, located at 2133 Market St., Ste. 227, in Camp Hill, offering in-person and telehealth sessions. For appointments and more information, call 717-219-4105, email [email protected] or visit MaryRothwell.net.