Natural Sleep Strategies for Menopause

Sleep disruption during menopause is incredibly common. Hot flashes, night sweats, and hormonal changes can make a good night's rest feel impossible.

Creating Your Sleep Sanctuary

• Keep your bedroom cool (65-68°F is ideal)
• Use breathable, moisture-wicking bedding
• Block out light with blackout curtains
• Consider a white noise machine

Evening Rituals

1. Stop eating 3 hours before bed
2. Limit screen time after 8pm
3. Try a magnesium supplement or Epsom salt bath
4. Practice gentle stretching or yoga
5. Keep a consistent sleep schedule