Menopause: 7 Ways to Get Some Sleep

Health Writer
Medically Reviewed

Good sleep is essential for optimal memory, but with the arrival of menopause, you might find it’s in short supply.

Sleep naturally becomes more fragmented as you get older. Night sweats and the pressing call of your bladder can awaken you repeatedly throughout the night.

To relieve night sweats and sleep more soundly, try these tips:

1. Choose sheets and pajamas made from light, breathable fabrics.

2. Keep your room dark, quiet, and cool.

3. Get on a schedule. Try to go to bed at the same time each night and wake up at the same time each morning.

4. Follow a bedtime routine. Do something relaxing before bed, like meditating, taking a warm bath, or reading a book.

5. Don’t eat a big dinner before bedtime.

6. Limit fluids so you won’t have to use the bathroom in the middle of the night. Avoid caffeine and alcohol, which can keep you awake.

7. Don’t smoke. Smoking can increase hot flashes.

Find out more about hormone therapy and other ways to relieve menopause symptoms.