11 Menopause Symptom Management Strategies That Ease the Transition

3. Sleep hygiene: Create a sleep routine that actually works

Poor sleep is a top complaint during menopause and can worsen other symptoms. Solid sleep habits help reduce night sweats and daytime fatigue. Keep a consistent sleep and wake time, lower bedroom temperature, and use breathable bedding to reduce hot flash disruption. Avoid caffeine and alcohol close to bedtime, and limit screen time an hour before sleep to help melatonin rhythms (Cleveland Clinic). Short relaxation practices before bed — a five-minute breathing exercise or a warm shower — can cue your body that it’s time to rest. If hot flashes wake you, try dressing in layers and keeping a cool towel nearby. Quick safety note: Persistent sleep disruption that affects daily functioning should be discussed with a clinician; evaluation may reveal treatable causes like sleep apnea or mood disorders. Practical tip: Add a simple sleep checklist to your evening routine: dim lights, light snack if hungry, no screens for 60 minutes, breathing exercise for five minutes, then bed. Over a few weeks, these small changes often improve sleep continuity and daytime energy.