Regular good quality sleep is often the first victim of menopause. It takes many women by surprise as it is not often talked about as one of the common symptoms but it is estimated to affect over half of women.

Poor sleep can give rise to other symptoms such as brain fog, memory lapses, reduced energy, low mood and difficulty maintaining a healthy weight.

There are a number of reasons why poor sleep can occur at this stage of life. Menopause is a time of major physical and psychological changes brought about by the reduction in the reproductive hormones, estrogen and progesterone. One side-effect of these hormonal changes is night sweats which can disrupt sleep several times a night.

A significant number of women experience higher levels of anxiety during menopause. This can be the result of the hormone changes and also the general life pressures of midlife from work, teenage children, older parents and relationship issues.

Good sleep is essential for your physical, mental and emotional health. There are five areas where you can make simple changes that will help to improve your sleep.

1 Bedroom Environment. Make your bedroom a sleep haven. Remove your mobile phone and any other electronic devices that might disturb you. De-clutter the room so that the air and energy flow unobstructed. Keep the room cool, dark, quiet and well-ventilated

2 Bedtime Routine. Create a regular, relaxing routine. Lower lighting levels as the evening progresses.  Watch or read something funny or non-stimulating. Don’t watch the evening news. Have a warm bath or shower. Go to bed at a similar time every night and get up at a similar time in the morning.

3 Review what you eat and drink. Avoid coffee after mid-afternoon. Notice if there are certain foods that disturb your sleep or cause night sweats. Common triggers are spicy foods, red meat, chocolate and sugar-rich foods. Reduce alcohol because it causes poor quality sleep and hot flushes.

4 De-stress. Incorporate some basic time-management techniques into your daily routine. Exercise regularly. Attend a yoga or Pilates class. Have fun time with your friends.

5 Adopt a positive mindset. Before you lie down to sleep, make a note in a journal of three positive things you have noticed during the day. Practice simple breathing exercises to help you to relax when you get to bed or if you wake up during the night. Use a relaxation recording

Sleep is a natural process. Your body is programmed to rest and recuperate at night. Help it do it’s thing.