Sleep and Menopause

What you will be able to do

• explain the main reasons sleep can change during perimenopause and menopause.
• keep a two-week night symptom diary and spot your own triggers and patterns.
• set up a cooler, calmer bedroom and a night kit for night sweats.
• use a calm plan and slow breathing to settle after a night sweat or early waking.
• build a realistic wind-down routine, with a back-up plan for bad nights.
• recognize signs of other sleep problems, such as sleep apnea, that need checking.
• prepare a clear summary and questions for your family doctor or nurse practitioner about sleep and menopause.

1. 1Why sleep changes around menopause

   Understand the many reasons sleep can change in perimenopause and menopause, so you can work out which ones apply to you.

   • What is going on at night
   • Finding your sleep pattern
   • Sleep and menopause: myths and facts

   Night symptom diary

2. 2Your two-week night diary

   Keep a simple night symptom diary for two weeks, then read it for clues about your triggers and what to discuss with your family doctor or nurse practitioner.

   • Keeping your diary without losing sleep over it
   • Reading your diary: triggers and patterns
   • Daytime clues: energy, naps and caffeine

   Night symptom diary

3. 3A cooler bedroom and a cooler you

   Set up your bedroom, bedding and evening habits to stay cooler at night, and learn a calm plan for getting through a night sweat.

   • Setting up a cool, calm bedroom
   • Getting through a night sweat
   • Evening triggers: food, drink and remedies

   Bedroom cooling checklistBack to sleep after a night sweat

4. 4Winding down and calming a busy mind

   Build a cool, calm wind-down routine, handle worry and early waking, and know what to do when you cannot get back to sleep.

   • Building your menopause wind-down plan
   • Worry, mood and the 3 a.m. wake-up
   • When you cannot get back to sleep

   Menopause wind-down planBack to sleep after a night sweat

5. 5Days that support your nights

   Use daylight, activity and meal timing to support better sleep, and learn about other midlife sleep disturbers worth checking.

   • Daylight, activity and your body clock
   • Eating and drinking for steadier evenings
   • Other sleep disturbers to know about

   Night symptom diaryBedroom cooling checklist

6. 6Talking to your family doctor or nurse practitioner about sleep and menopause

   Know when to see your family doctor or nurse practitioner, understand the options they may discuss, and prepare a clear summary to make the most of your appointment.

   • When to see your family doctor or nurse practitioner
   • Options your family doctor or nurse practitioner may talk about
   • Making the most of your appointment

   Doctor's appointment prep sheet: sleep and menopauseNight symptom diary

• TrackerNight symptom diaryRecord each night's sleep, night sweats, wake-ups and what woke you for 2 weeks, so you can spot your own patterns and share a clear picture with your family doctor or nurse practitioner.
• CheckerBedroom cooling checklistCheck how well your bedroom, bedding and evening routine are set up to keep you cool and comfortable through night sweats and hot flashes.
• PlannerMenopause wind-down planPlan a calm, cool evening routine and a back-up plan for when you wake hot or wide awake in the night.
• TemplateDoctor's appointment prep sheet: sleep and menopausePrepare a clear one-page summary of your sleep, night symptoms and questions to take to your family doctor or nurse practitioner.
• Guided audioBack to sleep after a night sweatA slow, calming guided audio to help you settle your body and mind after waking hot or sweaty in the night.