How to Improve Sleep During Perimenopause and Menopause

Sleep disturbances are common during perimenopause and menopause due to hormonal changes. Here are effective tips to improve your sleep quality during these phases of life.

1. Address Insulin Resistance

Insulin resistance can impact sleep by causing blood sugar fluctuations that lead to nighttime awakenings. To combat this, focus on a balanced diet rich in fiber, lean proteins, and healthy fats. Reducing carbohydrate intake, especially refined carbs and sugars, can help stabilize blood sugar levels and improve sleep quality.

2. Eat Early

Eating your last meal at least three hours before bedtime allows your body to digest food properly. It also reduces the likelihood of heartburn or indigestion disrupting your sleep. A light, early dinner can promote better sleep by aligning with your body’s natural circadian rhythms.

3. Cut Out Sugar

Reducing sugar intake is crucial as it can cause blood sugar spikes and crashes, leading to sleep disturbances. Opt for natural sweeteners like honey or stevia and avoid sugary snacks and beverages, especially in the evening.

4. Exercise Daily

Regular physical activity can improve sleep quality by reducing stress and anxiety, which are common during menopause. Aim for at least 30 minutes of moderate exercise daily, such as walking, swimming, or yoga. Avoid vigorous exercise close to bedtime as it may have a stimulating effect.

5. Improve Hormone Production

Supporting hormone production can alleviate menopausal symptoms, including sleep disturbances. Consuming foods rich in phytoestrogens, such as flaxseeds, soy, and legumes, can help balance hormone levels naturally. Additionally, supplements like Happy Hormones support overall hormonal health.

6. Manage Stress

Stress management is key to improving sleep during perimenopause and menopause. Practice relaxation techniques such as deep breathing, meditation, or mindfulness to reduce stress levels. Establishing a calming bedtime routine can also signal your body that it’s time to wind down and prepare for sleep. Happy Calm can also be a valuable tool to manage stress during the day.

Implementing these tips can significantly improve your sleep quality during perimenopause and menopause, leading to better overall health and well-being. For more personalized advice, consider consulting with our practitioner team via the community or online clinic. Our product MSP, Magnesium, Sleep and Pain is also a valuable resource to consider.

By focusing on insulin resistance, eating early, cutting out sugar, exercising daily, improving hormone production, and managing stress, you can enhance your sleep and navigate menopause more comfortably.