Is Menopause Keeping You Awake? A Proven Strategy for Better Sleep
Perimenopause and menopause can significantly disrupt sleep due to hormonal shifts and mental health issues, emphasizing the need for a comprehensive sleep strategy that goes beyond simple lifestyle adjustments and medications. Good sleep is essential to good health, reducing risk for a multitude of health problems ranging from hypertension to cognitive decline.
Dr. Colin A. Espie’s “5 Principles of Good Sleep Health,” developed for the UK National Health Service, offers a practical framework on how to change your sleep mindset.
The 5 Principles for Better Sleep
Value Your Sleep
Recognize that sleep is a fundamental physiological need—a “need to have,” just as important as eating. View it as crucial for your mental and physical resilience.
Prioritize Your Sleep
Go beyond good intentions. Make sleep a priority by actively scheduling your bedtime like any other important appointment, creating the necessary time and space for it.
Personalize Your Sleep
Your needs are unique. Experiment with your sleep and wake times to find your ideal “sleep window.” This trial-and-error approach discovers the amount and timing of sleep that works best for you.
Trust Your Sleep
Once your routine is set, trust that sleep will come naturally. Good sleepers expect it to happen spontaneously; they don’t actively try. If you’re awake for more than 20 minutes, get up for a while and return to bed only when you feel genuinely sleepy again.
Protect Your Sleep
Shield your sleep from disruption. Establish a consistent sleep pattern and settle the day’s worries before bed. This is especially key during menopause: Keep your bedroom cool and dark to counter night sweats and avoid using screens in bed.
Take Control Tonight
The key isn’t trying harder; it’s changing your approach. Start by implementing just one of these principles this week—perhaps focusing on Prioritizing Your Sleep with a non-negotiable bedtime.
