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Writer's pictureLinz Turnbull

4 Science-Backed Sleep Tips for Women Going Through Menopause



Let’s face it—menopause is no walk in the park. Hot flushes, night sweats, mood swings, and, of course, the sleepless nights. If you're feeling like you’ve become the queen of midnight tossing and turning, know that you're not alone. But here’s the good news: there are some simple, scientifically-backed strategies to help you get that elusive good night’s sleep, even through menopause. And no, none of them involve sacrificing your soul to the sleep gods.

Here are four sleep tips to help you rest easier.

1. Magnesium: Your Secret Sleep Superhero


Picture this: you’re ready for bed, but your brain is running like a hamster on a caffeine drip. Enter magnesium, the unsung hero of relaxation. Not only does magnesium help calm your nervous system, but studies also show it can actually improve sleep quality for those suffering from insomnia or restless sleep—sound familiar? Research even suggests it might reduce the time it takes to fall asleep​
BMC Complementary Medicine and Therapies Health

Now, before you run off to buy every leafy green in your local supermarket, it’s worth noting that taking a supplement like Night-Time Harmony can boost your magnesium levels and help support a restful night. So, whether you get it from food or a supplement, magnesium might just be the calming force you need to fight the good fight against menopausal sleeplessness.

2. Get Moving—But Not Right Before Bed


We all know exercise is good for us (you’ve probably heard this a hundred times, right?), but did you know it’s also a fantastic sleep aid? The National Sleep Foundation found that people who exercise regularly are more likely to sleep better and stay asleep longer​
Sleep Foundation. Plus, physical activity helps lower levels of stress and anxiety—two notorious sleep saboteurs.

However, there’s a catch. Exercising too close to bedtime can actually keep you awake longer (talk about a plot twist!). Your body might still be revved up from that late-night Zumba class. Aim to get your sweat session done at least three hours before bed, so your body has time to wind down.

3. Mindfulness Meditation: Because Counting Sheep is So Last Century


You’ve probably heard about mindfulness meditation by now—it’s everywhere. And for good reason! A 2015 study published in JAMA Internal Medicine showed that mindfulness meditation improved sleep quality in participants who struggled with insomnia​ - SpringerLink. The idea is simple: calming your mind helps calm your body, and that makes it a whole lot easier to drift off to sleep. Plus, you get bonus points for reducing menopausal stress along the way.

Now, I know what you’re thinking: “Meditate? I can’t even sit still for five minutes!” Don’t worry—it doesn’t have to be a full-on, cross-legged, ‘ohm’-chanting experience. Even five minutes of deep breathing or a short guided meditation app can do wonders. Besides, at least you’ll feel more Zen the next time someone suggests a yoga retreat.

4. Stick to a Sleep Schedule—No More Midnight Netflix Binges


We all love a good Netflix binge, but when it starts creeping into your sleep time, it might be time to call it quits. Sticking to a consistent sleep schedule can help reset your body’s internal clock, also known as your circadian rhythm (fancy, right?). Going to bed and waking up at the same time every day, even on weekends, can improve sleep quality and help you fall asleep faster​
Sleep Foundation

But let’s be real, life happens. So if you occasionally find yourself up late trying to finish the latest episode of your favourite show (just one more, right?), don’t stress. Simply try to get back to your regular routine as soon as you can—your body will thank you.

There you have it—four science-backed tips to help you sleep better during menopause. Whether it's increasing your magnesium intake, getting a good workout in, practicing mindfulness, or keeping to a regular sleep schedule, these simple changes could make all the difference. So, give them a try and say goodbye to those sleepless nights!

Remember, you’ve got this. Sweet dreams!
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