8 Tips for Better Sleep During Menopause, According to an Expert

Dr. Natalie Dautovich, an assistant professor of obstetrics and gynecology at the University of Chicago Medicine, provided eight tips for improving sleep during menopause. She emphasized that hormonal fluctuations, particularly the decline in estrogen, are a primary cause of sleep disturbances, leading to symptoms like hot flashes and night sweats that disrupt sleep cycles. Dautovich recommended establishing a consistent sleep schedule, even on weekends, to regulate the body's natural circadian rhythm. She also advised creating a cool, dark, and quiet sleep environment, suggesting a room temperature between 60-67 degrees Fahrenheit (15.5-19.4 degrees Celsius) and using blackout curtains or a white noise machine if necessary. The expert further suggested avoiding caffeine and alcohol several hours before bedtime, as these substances can interfere with sleep quality. Incorporating regular physical activity into the daily routine, but avoiding intense workouts close to bedtime, was also highlighted as beneficial for sleep. Dautovich also recommended stress-management techniques such as deep breathing exercises or meditation to calm the mind before sleep. She advised limiting screen time before bed, as the blue light emitted from electronic devices can suppress melatonin production. Finally, she suggested consulting a healthcare provider to discuss potential medical interventions or therapies if sleep problems persist, noting that hormone replacement therapy or other medications might be considered.