Creating a Sleep Oasis: Transform Your Bedroom to Ease Menopausal Sleep Disturbances

One of the most powerful tools we have in reducing the intensity of menopausal sleep disturbances also happens to be a great excuse to go shopping for new bed linen. 

When it comes to sleep during menopause, there are all kinds of changes that are likely to wreak havoc throughout the night. Many women experience night sweats and sleep disturbances, struggling to maintain even the most reliable of sleep schedules. Whether you’re used to finding creative ways to solve sleep issues or you’ve been sleeping peacefully for decades, the beginning of menopause is the perfect time to look at how you can set yourself up for sleep success throughout the hormonal changes that are ahead.

Since so much of our sleep quality is related to our environment, we’ve created this easy guide to creating a sleep oasis. You deserve the highest quality of rest during this intense moment of transition. It’s time to pull out all of the stops to get one!

Why does menopause cause issues with our quality of sleep?

When perimenopause begins, oestrogen and progesterone levels are officially on the decline. These hormones play a significant role in regulating so many of our daily functions, meaning this decrease in production will quickly make itself known in a variety of symptoms (including sleep disturbances).

For many women, the hormonal changes brought on by menopause are highly disruptive to their circadian rhythms. Hot flushes and night sweats are no strangers to the midnight hours, causing sudden and intense sweating that is powerful enough to wake them up from even the deepest of rests. 

The result? The potential for chronic sleep deprivation, issues with our ability to focus, fluctuating moods, and challenges to a high quality of emotional well-being. Poor sleep can also make other menopausal symptoms more challenging, creating a chicken-or-egg cycle of discomfort and an inability to sleep well throughout the night.

While this isn’t an experience any of us welcome, it’s one that is likely to impact almost every woman at some stage during her menopausal journey. By developing both your knowledge and your coping strategies, you can be prepared to face even the most intense forms of menopause-related sleep disruptions with ease, calm, and options. 

[Mid-blog CTA: Struggling with sleep throughout your menopausal years? We’re here to help in every challenge. Contact the Australian Menopause Centre for the highest quality of menopausal care.]

The power of your sleep environment

Step one in preparing for the sleep disruptions menopause may bring your way: it’s time to prepare your sleep environment. Sometimes, it’s the surprisingly simple things that can make a world of difference when it comes to sleeping through the night.

During menopause, it’s important for your bedroom to become a space where sleep is the highest priority – not work, socialisation, or chores. That means there’s a number of factors that need to be taken into consideration in order to create a restful, relaxing, and proactive space for you to sleep each night. These include:

Setting the right temperature

Bad news for those of us who love to fall asleep in a toasty environment: the ideal bedroom should be cooler than it is warm. Research has identified that the optimal temperature for sleep is approximately 18.3 degrees Celsius, which is often colder than many of us are used to (especially those of us falling asleep in Australian summers!). This is where air-conditioning and fans can play an important role in helping to regulate the room’s temperature, using a cooler temperature to help reflect the body’s natural drop in internal temperature that’s part of falling asleep. 

Lowering the lights

Of course, as well as being cool, our bedrooms need to be dark, with light sources controlled to minimise their disruption. This darkness helps to send our brains a cue that it’s time to release melatonin, which is the sleep hormone that helps us to fall asleep. If your room isn’t dark enough, it can be more difficult to achieve this necessary rest. 

For those of us whose bedrooms need a little more help, black-out curtains or sleep masks are easy ways to block out disruptive light sources.

Keep it quiet

While there’s much we can do to make sure our bedrooms are quiet and calm at night, some factors are outside of our control. Quiet is a crucial part of achieving a high quality sleep. Earplugs and white noise machines are both helpful and easily accessible tools that can give block out disruptive noises and keep the peace throughout the night.

Don’t forget the mattress – or the pillows

Two of the best tools in getting a great night’s sleep could be hiding in plain sight. The right mattress and the perfect pillows can make a world of difference during these challenging years!

Look for a mattress that is comfortable and supportive for your natural sleeping posture, as well as one that promotes airflow and helps to regular temperature. Swapping out an old pillow for a new one may be the best investment you make in your sleep quality – if a new mattress isn’t achievable, start by looking at what is!

Build great sleep hygiene habits

So you’ve got a cool, dark, and quiet bedroom… now, it’s time to look at your sleep hygiene. Just like flossing your teeth, these are small actions you can do daily to protect the quality of your rest. 

Firstly, building a consistent sleep schedule is the backbone of your sleep hygiene. A proactive pre-sleep routine can also help to let your body know that it’s time to prepare for rest. Consider adding reading, gentle stretching, a warm bath, or a soothing ritual into your wind-down routine, differentiating between the demands of the day and the calm of your sleep. 

Conclusion

If you’re reading this during the midnight hours because menopause has kept you up once more, all hope is not lost – and you don’t have to solve it alone. Reach out to our friendly team at the Australian Menopause Centre. We’re here to make sure those sweet dreams aren’t a distant memory through menopause and beyond!