Effective Self-care Tips for Insomnia during Menopause

I’ve been reading 'Why We Sleep' by Matthew Walker, and it’s very interesting. Sleep is something I’ve always been interested in, not just because of its impact on health but because so many of my clients struggle with it—especially during menopause.

Does this sound familiar?

✔ You’re exhausted but can’t switch off at night.

✔ You fall asleep easily but wake up in the early hours.

✔ You wake at the same time every morning, long before your alarm.

If so, you’re not alone. Around one-third of adults in the UK experience sleep issues. A bad night here and there might leave you feeling groggy and irritable, but ongoing sleep disruption can take a real toll on your mind and body.

Sleeplessness During Menopause

Sleep disturbances are common during menopause. Changes in oestrogen levels can lead to hot flushes, which may wake you up at night. Over time, this disruption can create a cycle, waking up leads to frustration, which then makes it even harder to fall back asleep.

How you respond to wakefulness plays a big role in how well you manage it.

★ After several restless nights, it’s easy to feel frustrated and exhausted. You might start watching the clock, counting the hours you’ve missed.

★ The more you worry about sleep, the more time you spend lying awake. This can lead to negative associations with bedtime, making it even harder to rest.

Instead, try shifting your focus. Make relaxation your goal rather than sleep. While relaxation isn’t a perfect substitute, it can help calm your body and mind. And often, when you let go of the pressure to sleep, rest comes more easily.

Self-care tips for insomnia during menopause

Instead of battling with sleep, try focusing on gentle ways to support yourself. Small changes can make a big difference in how you feel at night and throughout the day.

Here are some simple, natural self-care tips to help you sleep more peacefully:

💡 Tip 1 - Sleep and routine

Go to bed at the same time every evening and wake up at the same time every day, even at weekends. Heres why:

Regulates your body clock
– A consistent sleep schedule reinforces your natural circadian rhythm, making it easier to fall asleep and wake up refreshed.
Improves sleep quality
– Irregular sleep patterns can disrupt the production of melatonin, the hormone that regulates sleep. A steady routine encourages deeper, more restorative sleep.
Reduces sleep anxiety
– If you struggle with insomnia, knowing you have a set bedtime can reduce stress around sleep. Your body starts to associate that time with rest, helping you feel naturally sleepy.

💡 Tip 2 - Sleep and blue light

Limit your exposure to light in the hours leading up to going to bed. This includes blue light emitted from mobiles and laptops. Here's why:

Supports Melatonin Production
– Exposure to light, especially blue light from screens, can suppress melatonin, the hormone that signals to your body it’s time to sleep. Reducing light before bed helps your body naturally prepare for rest.
Improves Sleep Quality
– By limiting light exposure, you allow your body’s internal clock to align with the natural light-dark cycle, leading to better, more restorative sleep.
Helps You Wind Down
– Dimming the lights or avoiding screens in the evening sends a signal to your brain that it’s time to relax, making it easier to unwind and prepare for sleep.
Reduces Sleep Disruptions
– Constant exposure to light, especially before bedtime, can interfere with your ability to fall asleep and stay asleep.

💡 Tip 3 - Sleep and relaxation

Taking time to relax before bed is a simple yet powerful way to improve sleep quality. Soaking in warm water with Epsom Salts bath helps relax muscles and calm the nervous system, and lower stress hormones, promoting better sleep.

Reading a book helps take your mind off stress and distracts from worries, making it easier to unwind before bed.

Here’s why:

Calms the Mind and Body
– Relaxing activities reduces mental and physical tension and signals to your body that it’s time to wind down, making it easier to fall asleep.
Establishes a Sleep Routine
– Engaging in relaxation activities each night before bed can become part of a calming bedtime routine. Consistency helps signal to your body that it’s time to rest, making it easier to wind down and fall asleep.

💡 Tip 4 - Sleep and darkness

When it is time to sleep ensure that the room is dark. Here's why:

Promotes Melatonin Production
– Darkness signals your brain to produce melatonin, the hormone that helps regulate sleep. Light exposure, even from streetlights or devices, can interfere with melatonin production, making it harder to fall asleep.
Improves Sleep Quality
– A completely dark environment helps you enter a deeper sleep cycle, promoting restorative rest. Even small amounts of light can disrupt sleep, leading to more frequent awakenings throughout the night.
Prevents Distractions
– A dark room blocks out any external distractions, such as light from devices or outside sources. This helps you stay focused on relaxing and falling asleep, without being disturbed by visual stimuli.

💡 Tip 5 - Sleep and comfort

Make your bedroom comfortable. The optimal temperature for the bedroom is 18 degrees centigrade. Here's why:

Supports Sleep Quality
– A well-adjusted bedroom, including the right temperature, bedding, and noise levels, helps your body relax and fall asleep more easily.
Optimal Temperature
– This cool temperature helps lower your body’s core temperature, signalling to your body that it’s time to rest. If the room is too hot or too cold, it can disrupt your sleep, leading to discomfort and restlessness throughout the night.
Promotes Deeper Sleep
– A cool room promotes deeper, restorative sleep by supporting your body’s natural sleep cycle and helping you stay asleep longer.

💡 Tip 6 - Sleep and substances to avoid

Avoid caffeine, nicotine, and alcohol late in the day. Here's why:

Caffeine
– Caffeine is a stimulant that can stay in your system for hours, interfering with your ability to fall asleep. Even if you don’t feel the immediate effects, caffeine can reduce sleep quality by preventing deep, restorative sleep. It's best to avoid coffee, tea, chocolate, and energy drinks after lunchtime to ensure better sleep.
Nicotine
– Like caffeine, nicotine is a stimulant. Smoking or using nicotine products can disrupt your sleep by increasing your heart rate and keeping your body in a more alert state. Cutting back on nicotine in the hours leading up to bedtime can help your body unwind and prepare for rest.
Alcohol
– While alcohol may initially make you feel sleepy, it disrupts sleep patterns and affects the quality of your sleep. It can lead to frequent awakenings, lighter sleep, and less restorative rest. Alcohol also interferes with REM (Rapid Eye Movement) sleep, which is crucial for memory and emotional processing.

💡 Tip 7 - Sleep and diet

Cut back on sugary foods and refined carbs. Here's why:

Regulates Blood Sugar Levels
– Cutting back on sugar and refined carbs helps prevent blood sugar spikes and crashes, reducing awakenings and promoting more restful, uninterrupted sleep.
Balances Hormones
– Reducing sugar and refined carbs helps maintain stable hormones, which can improve sleep, particularly during menopause.
Reduces Inflammation
– Cutting back on sugar and refined carbs helps lower inflammation, allowing your body to relax and enjoy better sleep quality.
Promotes Consistent Energy
– Avoiding refined carbs and sugar helps prevent energy slumps, while whole foods with protein, healthy fats, and fibre provide steady energy, supporting better sleep.

💡 Tip 8 - Sleep and exercise

Get regular exercise. Exercising regularly may help you sleep better at night and feel less sleepy during the day. However, it is best not to exercise too close to the time you go to bed. Here's why:

Improves Sleep Quality
– Regular physical activity helps regulate sleep patterns, making it easier to fall asleep and stay asleep while increasing deep, restorative sleep.
Reduces Sleep Disruptions
– Exercise reduces stress and anxiety by releasing endorphins, improving mood, and helping you feel more relaxed for a restful night’s sleep.
Boosts Energy During the Day
– Exercise boosts energy levels, improves stamina, and combats daytime fatigue, helping you stay awake and alert throughout the day.
Helps Maintain a Healthy Sleep-Wake Cycle
– Regular exercise helps regulate your circadian rhythm, making it easier to wake up in the morning and fall asleep at night, promoting consistent, high-quality sleep.

💡 Tip 9 - Sleep and stress

Write down a brain dump of the day and your plans as this will stop you from thinking about all the things that you need to do. Here's why:

Clears Your Mind
– Writing down your thoughts helps clear your mind of the day’s events, tasks, and emotions, allowing your brain to "let go" and making it easier to unwind and sleep.
Reduces Stress and Anxiety
– Writing down your thoughts reduces stress, worry, and emotional tension, helping you process the day and create a clear boundary between "work time" and "rest time."
Helps Prioritise and Plan
– Writing down your to-do list for the next day helps organise your plans, reducing anxiety and preventing worry about tasks while you're in bed.
Triggers Relaxation
– Writing before bed serves as a soothing ritual that helps your body transition from the busyness of the day to a calm, peaceful state, promoting better sleep.

💡 Tip 10 - Sleep and homeopathy

Homeopathy may help sleep issues during menopause, along with other menopausal symptoms. Here's why:

Natural and Safe
– Homeopathy uses natural, safe, and gentle remedies tailored to your unique needs, offering a more personalised approach compared to over-the-counter sleep aids or prescription medications.
Addresses the Root Cause
– Homeopathy addresses the root causes of symptoms, rather than masking them, making it particularly effective during menopause when hormonal changes disrupt sleep. It helps restore balance and ease sleep disturbances and other menopausal symptoms.
Holistic Approach
– Homeopathy takes a holistic approach by addressing the physical, emotional, and mental aspects of menopause, providing relief from sleeplessness, hot flashes, mood swings, stress, and anxiety.
Non-Habit Forming
– Unlike some sleep medications, homeopathic remedies are non-habit forming. This makes them a safe long-term option for women experiencing chronic sleep issues during menopause.
Personalised Treatment
– Each woman’s menopause experience is unique, so homeopaths select personalised remedies based on your individual symptoms, preferences, and lifestyle.

Natural Remedies for Insomnia During Menopause

One natural approach to managing insomnia during menopause is homeopathy. If sleep difficulties become chronic, occurring at least three times a week for three months or more, it’s important to look at the underlying cause. This is where homeopathy can help, as it considers not just the symptoms but the whole person, including hormonal, emotional and physical wellbeing.

There have been a few studies on the impact of homeopathy for sleeplessness, such as those reported in The Natural Library of Medicine. This study suggests that individualised homeopathic treatment can be more effective than a placebo in improving sleep. Unlike conventional sleep aids, homeopathy works gently with your body and is non-addictive, making it a safe option for long-term support.

Find Natural Support for Menopausal Insomnia

If menopause is affecting your sleep, homeopathy may provide gentle, natural relief. I specialise in helping women rebalance their sleep patterns with homeopathic remedies and have created resources to support you:

⭐ Download my free “Homeopathy for Better Sleep” ebook for practical tips and remedies

⭐ For personalised guidance, explore my Homeopathy for Menopause Treatment Plan, designed to address insomnia and other menopausal symptoms naturally.

Is homeopathy for you?

Homeopathy is used worldwide to support a range of health concerns, including insomnia. If sleeplessness is affecting your daily life and you're looking for a natural approach, I’d love to help. You can learn more about me here and see if my approach feels right for you.

Next steps

I offer a free 30 minute discovery call to explore whether homeopathy is a good fit for you. During our chat, we’ll talk about your symptoms, how they’re affecting you, and whether homeopathy could offer support. It’s a chance for you to ask questions and see if this is the right path for you.

I am always happy to hear from you.

Naziana x