Do you have proverbial lasers coming out of your eyes? Do you find yourself crying about the silliest things far more often than you care to admit, or do you feel more anxious than ever? The menopausal transition is a turbulent time—and it only gets worse if you can’t seem to get a good night’s rest.

Over half of women going through perimenopause report having serious trouble sleeping. Sleep deprivation tends to play cruel tricks on your mood, and fixing it may just make you feel a whole lot better. 

The question is—how? 

Can’t Sleep During the Menopausal Transition? Here’s Why

Whether you have trouble falling asleep, you find yourself wide awake in the middle of the night, or you consistently wake up much earlier than you plan to, the result is the same. You don’t get the healthy, restorative sleep you absolutely need to feel your best. 

Wondering why? Unfortunately, the answer is complex. Spoiler alert: raging hormones aren’t the only problem. 

• Fluctuating estrogen and progesterone levels confuse the internal clock you could previously count on to tell you when to go to sleep.

• When you finally get to sleep, hot flashes and night sweats or chills can crash that party at a moment’s notice—and when they do, it’s often more difficult to fall asleep again.

• If you’re unlucky, you’ll also experience something called restless leg syndrome, causing unpleasant sensations that make you want to move your legs. Not a great recipe for a good night’s sleep!

• Hormonal changes contribute to mood swings, but for many women, menopause coincides with a stressful chapter in life. You may be looking after elderly parents, scaffolding your young adult children, and thinking about your career. The stress and anxiety women experience while going through menopause significantly contribute to sleep problems.

How do you quiet your mind and calm your body? The path to better sleep (and, consequently, a better mood) may be shorter than you think, as you can focus on lifestyle changes that promote better sleep hygiene!

1. Create a Relaxing Bedtime Ritual for Yourself 

Too many of us have racing minds when our heads hit the pillow. If that’s you, chances are that the way you transition from day to night isn’t optimal. You may answer work-related emails, take stressful phone calls, or watch TV before you go to bed. 

Change course now, and give yourself the gift of at least one relaxing hour to yourself. Winding down with a relaxing ritual can stop rumination in its tracks and help you get the restful night you deserve. 

Try reading a book, doing some yoga or meditation, having a nice bath, or playing sudoku. Put on some quiet, relaxing music, change into luxurious pajamas, and shake off the stress of the day before you dive into bed. As simple as it sounds, this time to yourself can make all the difference. 

2. Take Steps to Manage Your Stress 

Stress is natural and normal, and it can even be incredibly motivating. Too much, however, can negatively impact all areas of your life—including your sleep quality. If anxious thoughts are one of the main reasons your sleep quality has gone down during menopause, consider what you can do to make your life less stressful. This might include dropping some responsibilities (like hosting a book club or running PTA meetings), seeking therapy, or starting a new hobby. If you don’t already get plenty of physical exercise, starting a new workout routine is another wonderful way to find stress relief. 

3. Consider Dietary Changes 

Many menopausal women change their diet to combat weight gain, but it’s important to know that certain dietary choices can also exacerbate other menopause symptoms—including hot flashes and night sweats. 

Limiting alcohol (especially wine), caffeine, salt, and spicy foods can reduce those unwelcome nightly interruptions, while a healthy, balanced diet rich in fruits, vegetables, healthy fats, and lean protein improves your overall well-being. 

4. Turn Your Bedroom Into Your Personal Oasis

Perimenopause can bring with it its fair share of unwelcome changes, but there’s no reason it can’t lead to positive transformation, too! Your sleeping environment plays a critical role in the quality of the rest you get at night. It takes a comfortable mattress, soft, luxurious bedding, a beautiful environment, and the right temperature to make that happen. 

Go on! Treat yourself! If you hate your mattress, now might be an ideal time to invest in that luxurious, temperature-adjusting mattress you’ve seen advertised. If you don’t, a humidifier, white noise machine, brand-new light-blocking curtains, or a total bedroom redesign might do the trick. 

Not all positive changes have to cost a lot, of course. A bedroom temperature between 60 and 67 degrees Fahrenheit is optimal for a good night’s sleep, and something as simple as opening the windows to let in fresh air before you go to bed can make a massive difference. Taking the TV out of your bedroom is another helpful and completely free step. 

Your bedroom should be your personal oasis. Think about what it takes to make it feel that way, and then make it happen!

Get the Sleep You Deserve Now! 

Going through menopause is a lot—and trouble sleeping only amplifies the effect it has on your mood. It’s only normal that you need some support to get you through this time. Remember, consulting your doctor is always recommended for personalized advice, especially if sleep problems persist.