Menopause can disrupt sleep and cause hot flashes. Fortunately, adopting simple evening routines can help you better manage these symptoms. Here are the keys to more peaceful nights:
- Arrange your room: Cool temperature (15-19°C), cotton sheets, dim red lighting.
- Practice light exercises : Yoga, walking, or stretching to reduce stress and stabilize body temperature.
- Eat a balanced dinner: Lean proteins, vegetables, and complex carbohydrates, while avoiding caffeine and alcohol.
- Relax: Try deep breathing, meditation, or progressive muscle relaxation.
- Establish regular sleep habits: Turn off screens one hour before bed and maintain a consistent schedule.
These simple routines, combined with an appropriate diet and moments of relaxation, can enhance your well-being and the quality of your sleep during this period.
How to sleep better during menopause?
1. Create a Bedroom conducive to sleep
The organization of your bedroom can play a key role in alleviating symptoms such as night sweats and sleep disturbances associated with menopause. Three main aspects to consider: temperature, bedding, and lighting.
Keep the room between 15°C and 19°C [1]A fan or air conditioning can be useful on warmer nights. Opt for cotton or bamboo sheets, known for their ability to regulate body temperature, absorb moisture, and promote good air circulation.
For lighting, opt for dimmed red light in the evening, as white lights can interfere with melatonin production. [2]Also maintain a humidity between 40 and 60% to avoid overly dry air, which is often uncomfortable during this period. Finally, keep electronic devices away, as their blue light can harm sleep and create distractions. [1].
| Element | Recommendation | advantage |
|---|---|---|
| Temperature | 15-19°C | Reduces hot flashes |
| Bedding | Cotton/Bamboo | Helps regulate body temperature |
| Lighting | muted red | Supports the production of melatonin |
| Humidity | 40-60% | Ensures respiratory comfort |
A well-thought-out environment promotes more peaceful nights. However, complementary habits can also improve the quality of your sleep.
2. Light exercises in the evening
Exercising in the evening, gently, can help better manage menopause symptoms. According to studies, a regular practice of physical activities can reduce hot flashes by up to 30% [2]. Activities such as yoga, swimming or even walking are particularly useful for relieving stress and stabilizing body temperature [1].
Here is a program idea tailored for your evenings:
| Schedule | Activity | Duration |
|---|---|---|
| 6pm-7pm | Walking or swimming | 30 minutes |
| 7 p.m. - 8 p.m. | Yoga or Pilates | 20-25 min |
| 8:00 PM - 9:00 PM | Gentle stretches | 15 minutes |
Adjust the intensity to your energy level. Avoid overly intense exercises in the evening so as not to disturb your sleep. Also, be sure to hydrate well before and after exercise to avoid any discomfort related to dehydration. [2].
If you suffer from osteoporosis or heart problems, it is important to consult a healthcare professional before starting a new exercise routine. [3].
Associating this routine with an environment conducive to sleep can greatly improve the management of menopausal symptoms. Furthermore, a balanced meal in the evening can also help alleviate these symptoms.
3. A Balanced Dinner for Better Sleep
A well-structured and nutrient-rich dinner can help reduce hot flashes and improve sleep quality. [3]. Here is a suggestion for organizing your plate:
| Components | Recommended Portions | Examples |
|---|---|---|
| Lean proteins | 1/4 of the plate | Fish, lentils |
| Vegetables | Half of the plate | Green vegetables |
| Complex carbohydrates | 1/4 of the plate | Quinoa, brown rice |
Foods such as salmon or sardines, rich in omega-3, as well as those containing natural substances similar to estrogens, such as soy or flax seeds, can help reduce inflammation and support hormonal balance [3]. Ideally, eat 2 to 3 hours before going to bed, and avoid caffeine and alcohol in the evening [1][3].
Also remember to stay well hydrated throughout the day, but reduce your fluid intake before going to sleep to limit sleep interruptions. [3].
Simple meal idea: A lentil soup accompanied by roasted vegetables can be a light and nutritious option, perfect for encouraging quality sleep.
For those with specific needs, such as in the case of diabetes, it is advisable to consult a healthcare professional in order to customize these recommendations. [3].
Once dinner is finished, relaxation exercises may complement these good habits and promote even more restorative sleep.
4. Relaxation Methods
Relaxation techniques can help reduce hot flashes and improve sleep during menopause [1]. These practices, simple to integrate into your evening routine, offer tangible benefits.
| Technique | Duration | Main effects |
|---|---|---|
| Deep breathing | 5-10 minutes | Reduces anxiety and soothes hot flashes |
| progressive muscle relaxation | 15-20 minutes | Relaxes physical tensions |
| Guided Meditation | 10-15 minutes | Facilitates falling asleep and improves sleep quality |
Progressive muscle relaxation involves contracting then releasing each muscle group, starting from the feet and working up to the head. [2]For meditation, sit in a quiet place and use mental visualizations, such as imagining a peaceful beach or a soothing forest. [1].
Breathing exercises, such as the 4-4-6 method (inhale for 4 seconds, hold for 4 seconds, exhale for 6 seconds), are particularly useful in cases of nocturnal hot flashes. This technique helps to quickly regain a state of serenity. [2].
To maximize the benefits, practice these techniques at a fixed time every evening in a calm and comfortable environment [1]Once mastered, they can be even more effective when combined with regular sleep habits.
5. Develop Good Sleep Habits
Establishing a regular sleep routine can help better manage sleep disturbances often associated with menopause. Simple, well-organized habits can make all the difference in improving your nights.
| Schedule | Recommended Activity | Main effect |
|---|---|---|
| 2 hours before bedtime | Avoid heavy meals and caffeine | Reduces the risk of digestive discomfort |
| 1h before bed | Turn off the screens | Supports the production of melatonin |
| 30 min before bed | Reading or soft music | Helps relieve mental tension |
Set regular times to go to bed and wake up, even on weekends. [1]. This consistency can limit the frequent insomnia associated with hormonal changes, by helping your body maintain a stable sleep cycle. Hormonal imbalances can disrupt rest, which makes having a routine even more important.
A sleep diary can be useful for identifying the elements that are hindering your nights. [1]If you are unable to fall asleep after 20 minutes, get up and engage in a calm activity, such as reading, until your fatigue returns. [2]It helps associate the bed solely with sleep.
Incorporate soothing activities, such as listening to soft music or reading, to facilitate a gradual transition toward rest [1]. These simple gestures, integrated into your daily routine, can promote a more peaceful onset of sleep.
By combining these practices with a balanced diet and moments of relaxation, you increase your chances of regaining restorative nights.
Conclusion
Implementing evening routines can help reduce menopausal symptoms and improve your overall well-being. By following the shared advice, you can gradually regain a better hormonal balance and enhance the quality of your sleep.
Since every woman has different needs, it is important to adjust these routines to suit your situation. A combination of a balanced diet, relaxation, and physical activity can yield positive results. [1][2]These simple adjustments can help you better manage your daily life.
Regularity and patience are essential. Consistent routines can reduce symptoms such as sleep disorders or nocturnal hot flashes. [1][4]By integrating these practices at your own pace and adapting them to your needs, you create a favorable framework for better navigating this period.
These habits are not only useful in the short term, but they also represent an investment in your health and comfort in the long term. Incorporating them into your daily routine can contribute to a better quality of life during this hormonal phase. [2].
To learn more, consult the answers to frequently asked questions about menopause.
Frequently Asked Questions
Here are clear and practical answers to frequently asked questions about menopause, to support you effectively.
Why do I wake up at 3 in the morning during menopause?
Nocturnal awakenings are common during menopause. They are often linked to hormonal fluctuations, notably a decrease in estrogen that generally occurs around 2-3 in the morning. These variations can also trigger hot flashes. [1].
What should I eat before bed during menopause?
Opt for light and balanced snacks, rich in protein and fiber. Here are some examples:
| Snack | Benefits |
|---|---|
| Greek yogurt | Protein source, helps sleep |
| Oatcake | Provides complex carbohydrates for satiety |
| Apple slice | Provides fiber for light digestion |
Avoid eating right before going to bed so as not to disturb your sleep [2].
How can I sleep better during menopause?
To improve the quality of your sleep, try these recommendations:
- Keep a dark, quiet, and cool room.
- Avoid caffeine after 4 p.m. (coffee, tea, chocolate).
- Integrate calming activities into your evening routine [2][3].
If you wish to explore specific techniques, consult the Méthodes de Relaxation section. In the event of persistent issues, consider consulting a healthcare professional.
These tips, combined with appropriate habits, can help you better manage the effects of menopause on your sleep.
