Dr Hannah Short is a Specialist in Menopause and Premenstrual Disorders
Sleep and Menopause
You should aim for 7-8 hours of sleep each night. If you suffer from hot flushes in the night or night sweats, then you should sleep naked or wear cotton nightclothes. Consider investing in a cold gel pack or cooling pillow.
Avoid hot drinks before bed and take sips of cold water instead.
Ensure your bedroom is comfortably cool. Keep the window slightly open and/or a fan near your bed. Switch off electronic devices/screens at least one hour before bed and/or consider wearing blue-light blocking glasses in the evening. Avoid alcohol before bed; not only does it reduce good-quality sleep, it is an endocrine (hormone) disrupter and can affect the efficacy of medication, including HRT.
Aim to get outside in the morning daylight (whatever the weather) for at least 20 minutes each day. If this is not possible, try and have your breakfast/morning drink close to a window/in a naturally lit area. Do not consume caffeine (including cola) after midday and you should avoid smoking. Nicotine acts as a stimulant and withdrawal can lead to early wakening.
As Perimenopausal and menopausal symptoms can affect women in many different ways, and mental and physical symptoms can often be very detrimental to relationships, but there are solutions, including hormone replacement therapy, discussed below. The divorce rate peaks at the time of perimenopause, when most women are in their late forties, and the more women…