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.

This can be used to monitor symptoms and is worth doing regularly to assess how symptoms change with time or with treatment. Please indicate the extent to which you are bothered at the moment by any of these symptoms by placing a tick in the appropriate box: themenocharity View Sep 29 Open 18 2 themenocharity…

Menopause Symptoms Questionnaire

Every woman will experience menopause – but your experience of menopause is unique to you, which is the main reason why there’s so much confusion about symptoms and treatment. Put simply, menopause refers to the time when you stop having periods and can no longer get pregnant naturally. This occurs because your ovaries stop producing…

What is menopause?

Kate McGeary

Kate’s Story