One of the most frustrating symptoms for many of us of a certain age is menopausal insomnia – endless nights of tossing, turning, and staring at the ceiling wondering why our bodies won’t let us rest. If this sounds like you, you’re not alone. Sleeplessness during menopause is incredibly common, but the good news is there are ways to ease it.
I’ve previously written about my menopausal insomnia story and have been on my own journey to combat sleep issues over the past 8+ years. I’ve discovered a few game-changing tips that have helped me regain some much-needed shut-eye. These aren’t magic fixes, but they’ve certainly made a difference in my sleep routine—and my sanity! Here’s what’s worked for me:
1. The Calm App: Your Pocket-Sized Sleep Coach
I’ll admit, I was skeptical about sleep apps at first. I mean, how much can a soothing voice and some rain sounds really help? Turns out, quite a bit! The Calm app has been a lifesaver on sleepless nights.
This app is packed with sleep stories, guided meditations, and relaxing music designed to lull you into a state of calm. My personal favorite? Their bedtime stories read by iconic voices like Matthew McConaughey—yes, I drift off to the sound of a Hollywood star whispering sweet nothings. Bliss.
The great thing about Calm is it doesn’t just help with falling asleep; it can also calm racing thoughts when you wake up at 3 a.m. (classic menopausal insomnia move). Trust me, give it a try – there’s plenty on the free level but I pay the £40 annual subscription fee for full access.
2. Lavender Balm from The Body Shop
I’ve always loved lavender for its calming scent, but the lavender balm from The Body Shop takes things to a whole new level. A little dab on your pulse points—wrists, temples, even under your nose—and the soothing aroma works like a charm to relax your mind and body.
Lavender has been used for centuries to promote relaxation, and I genuinely feel it helps me wind down before bed. Plus, applying it feels like a little act of self-care, which is always a win in my book. Combine this with some deep breathing and a sleep story, and you’ve got yourself a calming nighttime ritual.
3. Hybrid Duvet from Simba: Sleep Like a Queen
If you’re like me, menopause means your body can’t decide whether it’s freezing cold or on fire. The solution? The Hybrid Simba Duvet.
This duvet is a game-changer for temperature regulation. It’s designed to keep you cool when you’re hot and cosy when you’re cold. It’s quite heavy which helps me sleep more as it’s like a weighted blanket which makes you feel more secure at night. Yes, it’s a bit of an investment, but when you think about how much time we spend in bed (or trying to sleep), it’s completely worth it.
Bonus tip: Pair it with breathable cotton sheets and the Simba Hybrid pillows to create the ultimate sleep haven.
4. See Your Doctor—Don’t Tough It Out Alone
One of the best things I did for my menopausal insomnia was booking a visit with my doctor. I know it can feel like a hassle, but trust me, they’ve heard it all before and are there to help.
Because of my previous cancer diagnosis I can’t take hormone replacement therapy (HRT), but have recently been prescribed Venlaflaxine which has really helped reduce night sweats. The key here is not to suffer in silence. Insomnia doesn’t have to be your new normal, and a medical professional can help you explore solutions tailored to your needs.
5. Self-Care: It’s Non-Negotiable
Finally, let’s talk about the power of self-care. When you’re dealing with menopausal insomnia, it’s easy to feel run down and out of sorts. That’s why I make self-care a priority.
For me, this means scheduling a regular massage—there’s nothing like releasing tension and boosting circulation to help you sleep better. But self-care can look however you want it to: long baths, reading a good book, or simply saying “no” to things that drain you. The point is to nurture yourself and give your body the TLC it deserves.
A Final Word on Menopausal Insomnia
If menopausal insomnia is stealing your sleep, you don’t have to put up with it. From sleep apps and lavender balms to better bedding and medical advice, there are plenty of tools to help you fight back.
Most importantly, be kind to yourself. Sleep might be elusive for now, but with a little patience and the right strategies, restful nights are within reach. Sweet dreams! 💤
What are your go-to tips for beating menopausal insomnia? I’d love to hear them in the comments!