Tips for a good night’s sleep during perimenopause and menopause

Women’s bodies put up with a hell of a lot! We get through pregnancy and childbirth for those who have children, and then the perimenopause comes along and causes yet more changes!

The menopause used to be a taboo subject, one that was swept under the carpet and only talked about in terms of older women having ‘hot flushes’. Luckily, thanks to women in the spotlight such as Davina McCall in the UK and Michelle Obama in the US using their platform to promote awareness of what the menopause really means, there’s much more conversation about it now than there was just a few years ago. 

And this awareness and education is power. It means we have more chance of knowing what the symptoms are, what to expect and how we can manage them. 

The menopause is a woman’s last period. Perimenopause is the period of time where we begin to experience symptoms in the months and years leading up to the menopause, and this is when we can find our sleep starts to be disrupted. For many women, the menopause happens in their early fifties, but symptoms of the perimenopause can often begin in our early 40s, and some women begin to experience symptoms in their thirties. 

The key thing is to be tuned into the impact on our bodies and our wellness. During the perimenopause you might experience irregular periods, hot flushes, chills, anxiety, mood changes, thinning hair, dry skin, a duller complexion, fatigue and poor sleep among other symptoms. 

Getting a good night sleep is proven to help with boosting your mood and motivation, aiding concentration, and reducing stress. Unfortunately, perimenopause can be a sleep thief…a study in the US found that 40% of women experienced trouble with sleep ahead of the menopause. 

Many of the other symptoms of perimenopause can also cause disturbed sleep, such as stress and anxiety, hot flushes, nights sweats and chills and needing to get up and go to the toilet in the night. 

You can give yourself the best possible chance of a good night’s sleep by practicing good self-care. As women, we often put ourselves last on the priority list after looking after the kids, helping older family members, being a good colleague at work…the list goes on! Now is the time to focus on you! Check you’re eating a healthy, balanced diet, exercising regularly and managing any stress in your life. Practices such as yoga, Pilates and meditation are also great for de-stressing, tuning into your body and building core strength. 

Also make sure your bedtime routine helps reduce your perimenopause symptoms as much as possible. Try going to sleep and waking up at the same time each day to establish a regular sleep routine. Carve out some time to unwind and relax before going to sleep, whether it's some gentle yoga, reading a book or listening to a podcast. 

Next, make sure your bed linen is made of a fabric that promotes good sleep. Pillowcases and sheets made of 100% silk can help regulate your body’s temperature and even out fluctuations due to hot flushes or cold sweats at night, helping you sleep easier and more comfortably. Unlike cotton, silk is also moisture-wicking so it doesn’t stay damp against your skin. 

Sleeping on silk also has the added bonus of being super smooth against your skin, reducing sleep lines, sealing in your night creams and serums rather than rubbing them away, and helping your skin retain its natural moisture – boosting your natural glow at a time in life when skin complexion can feel dulled and lacklustre. 

Likewise, our hair glides against silk rather than snagging against cotton, helping to combat thinning hair by reducing hair loss and split ends. 

As well as the multitude of benefits of getting a good night’s sleep, feeling that we look our best can be a shot in the arm to our self-esteem!

Now, I’m not saying that sleeping on silk will banish the hot flushes, but it’s great tool to help manage some of the symptoms related to menopause and perimenopause and help you get that all-important night of shut-eye.