Menopause marks a significant transition in a woman’s life, bringing with it a myriad of physical, emotional, and psychological changes. Among these challenges, poor sleep has emerged as a critical concern for many women approaching or experiencing menopause. At HELLO!, we recognize the importance of discussing menopause openly, addressing the anxieties and stigmas that surround it. To further this goal, we reached out to sleep expert Dr. Nerina Ramlakhan for insights on this often-overlooked aspect of health during perimenopause and menopause.
Understanding the Role of Sleep During Menopause
As women transition through perimenopause and menopause, hormonal fluctuations can severely affect sleep patterns. Night sweats, anxiety, and restlessness lead many to wake frequently during the night. Dr. Nerina, a psychologist and sleep therapist with nearly three decades of experience in helping individuals achieve better sleep, emphasizes that the quality of one’s sleep directly impacts overall well-being. When sleep is disrupted, it can exacerbate feelings of fatigue, irritability, and even depression, creating a vicious cycle that can be difficult to escape.
According to Dr. Nerina, how you start your day can heavily influence your sleep quality. Primarily, she advocates for a hearty breakfast within the first 30-45 minutes of waking. Consuming a nutrient-dense meal, such as quinoa porridge with fruits and nuts, provides lasting energy and stabilizes blood sugar levels, which is critical for avoiding energy crashes later in the day. Dr. Nerina highlights that sipping on coffee in the morning is acceptable, but she advises against caffeine consumption post-2 PM to prevent interference with the body’s natural sleep cycles. Caffeine can overstimulate the nervous system, leading to sleep difficulties later on.
Hydration and Its Impact on Sleep
Staying hydrated is another integral aspect of enhancing sleep quality. Dr. Nerina recommends consuming at least two liters of water throughout the day. Dehydration can lead to various issues, including fatigue and headaches, further complicating sleep difficulties. Therefore, it is crucial for women in this transitional phase to prioritize hydration as part of their routine.
The Importance of Wind-Down Time
End-of-day rituals play a substantial role in preparing the body for restful sleep. Dr. Nerina proposes that forming a consistent wind-down routine—aiming to be in bed by 9:30 PM—can signal to the body that it’s time to relax. Engaging in relaxing activities, such as reading or gentle yoga, can help ease stress and prepare for a solid night’s rest. It’s essential for women to resist the urge to check emails or social media, as these activities can activate the sympathetic nervous system, making it harder to unwind. Instead, Dr. Nerina suggests keeping electronic devices out of the bedroom to foster a calming atmosphere conducive to sleep.
An often-neglected component of sleep hygiene is the environment in which one sleeps. Dr. Nerina emphasizes the necessity of transforming the bedroom into a “sleep sanctuary.” This means removing distractions such as phones and ensuring the room is a comfortable temperature, dark, and quiet. Doing so allows the mind to relax and helps the body shift into a resting state more easily.
In addition, establishing a routine of mindfulness or deep-breathing exercises before bed can help regulate the body’s response to stress. Regularly incorporating practices that promote relaxation can ease the transition into sleep, making it less of a struggle.
By sharing Dr. Nerina’s insights and advice on sleep, our intention at HELLO! is to empower our readers to take control of their well-being during this pivotal stage of life. Understanding that menopause is a normal part of life—and not something to be embarrassed about—can transform how women approach it. Taking proactive steps toward better sleep supports both physical and mental health, allowing women to navigate menopause with grace and resilience.
By prioritizing a balanced approach to sleep, nutrition, and mindfulness, women can reclaim their nights and improve their overall quality of life well into their midlife and beyond.