Optimize your sleep quality during these life transitions with evidence-based sleep hygiene practices.

Sleep interruptions during perimenopause and menopause can be frustrating. Fluctuations in estrogen and progesterone may disrupt your body’s natural sleep rhythms, which might lead to insomnia and night sweats.

Taking practical steps toward improving your sleep hygiene will help you get better rest.

Keep your bedroom cool and well-ventilated. Try layering your bedding so that it’s easy to adjust if you wake up and feel overheated.

Consider using a fan or a cooling mattress (there are also cooling sheets!) to help cool you as you sleep.

Menopause-proof your bedroom

Design a cool and calm space with our Healthline-approved sleep products for menopause.

Try to go to bed and wake up around the same time every day, even on the weekends.

Creating a bedtime routine will help regulate your circadian rhythm and help train your body to anticipate rest.

Your body is already going through a lot, so giving it clear signals when it’s time to relax can go a long way.

One idea is to put your phone in another room or on the charger, and turn off or put away other devices.

Ideas to help you wind down

  • Take a warm bath
  • Get cozy in bed and then practice deep breathing exercises
  • Listen to calming music
  • Read a book
  • Snuggle with a pet

Try to avoid drinking coffee for at least 8 hours before you go to bed. A 2023 review found that to avoid reducing your total sleep time, a cup of coffee (typical caffeine content: 107 mg per 250 mL) should be consumed at least 8.8 hours before bedtime.

Drinking pre-workout supplements, black tea, and other sources of caffeine later in the day may also affect sleep quality.

Alcohol consumption may also impact the quality of your REM sleep, so keep that in mind.

Try to avoid eating large meals or spicy foods close to bedtime, as you may experience indigestion or heartburn.

You may feel more stressed or anxious as you go through perimenopause and menopause. This may be because of a mix of psychosocial factors (such as, but not limited to: marital discord, empty nest syndrome, having teenagers or adult children, and caring for older parents).

A small 2024 study revealed that women in the early perimenopausal phase experienced higher stress levels and were more severely bothered by feelings of anxiety than postmenopausal women.

Reducing stress can be easier said than done. Try some of our ideas below.

Activities to reduce stress ahead of bedtime

Movement is important for supporting your body (and bone health!) during menopause, but try to schedule workouts for earlier in the day.

A 2025 study found that exercising within 4 hours of your bedtime may make it harder to fall asleep, you may sleep less, and your quality of sleep may be reduced due to complex factors such as core body temperature, heart rate, and more.

Exercising in the morning or midday may be better for your routine and sleep quality.

If you continue to experience difficulty sleeping, you may want to speak with your doctor.

Medications and natural supplements, such as CBD, may also help you get better sleep.