Sleep. It’s important for our health, but many of us don’t get enough of it. According to experts, a minimum of seven hours of uninterrupted sleep a night is recommended. If you’re like me, you may fall asleep readily but have trouble staying asleep. I inevitably wake up in the middle of the night, fitfully tossing and turning, trying meditation apps, or listening to peaceful music while my mind continues to race.

Sleep problems can be a symptom of perimenopause and menopause. According to the Johns Hopkins Sleep Disorders Center, “poor sleep quality and sleep disturbance are lesser-known changes during this phase of life, but they’re very common.” The loss of estrogen and progesterone may cause night sweats (hot flashes that occur at nighttime), disrupting sleep. Perimenopausal and menopausal women are also more prone to developing sleep apnea, when breathing stops and starts during sleep, potentially due to the decline in these hormones.[1]  

Consider the following behavioral/lifestyle tools for better sleep, before taking an over-the-counter sleep aid or prescription drug.

Get morning sunlight and avoid blue light late at night. 

• When you get up in the morning, open all the blinds and get outside within the first hour of waking, as exposure to natural sunlight for as little as five minutes will have a positive impact on sleep quality at night.[2] When light enters the eye, a special group of cells on the retina registers the information about the time of day in the brain and slows or halts melatonin production in our bodies, helping us to wake. Later, as our environment becomes darker, melatonin production starts again, helping us to sleep and establish stable sleep-wake cycles. 

• Studies have shown that blue light exposure closer to bedtime can affect the quality of sleep.[3] Many electronic devices including cell phones, tablets, laptops, and TVs emit blue light through LED screens. Try disconnecting from all devices at least an hour before bedtime, or if you need to look at a screen before bed, turn down the brightness. If you wake in the middle of the night and can’t fall back asleep within 15-20 minutes, do your best not to get on any devices.

Adjust the bedroom environment. 

• A pitch-black bedroom is best for optimal sleep. If there is excess streetlight outside your bedroom windows, consider investing in an eye mask or blackout curtains. If some light is necessary for comfort, because of a fear of the dark, or to light a path to the bathroom, set lights to the lowest illuminance setting. 

• Keep the temperature cool, around 65 degrees Fahrenheit (or 18.3 degrees Celsius) and no higher than 70 degrees Fahrenheit (or 21.1 degrees Celsius) for optimal sleep conditions. A study in Oxford Academic analyzed data from over 3.75 million nights and “higher bedroom temperatures – even within the recommended range for optimal sleep – are associated with poorer sleep and higher wakefulness.”

Use caffeine moderately and at certain times of the day.

• Wait 90-120 minutes to have caffeine after waking, if possible. There is scientific evidence that waiting to imbibe caffeine clears out adenosine, a neurotransmitter that can act as a sleep regulator, and this delay results in feeling less sleepy later in the day, helping to avoid the afternoon crash.[4]

• Try not to have caffeine after 2 or 3 o’clock in the afternoon. Half of the caffeine that has been consumed still remains in our systems six hours after it has been consumed. It can take up to 10 hours to be completely rid of caffeine from the bloodstream.[5]

Diet & exercise. 

• Research has shown that exercise may improve sleep.[6]  Even 20 to 30 minutes a day can help alleviate stress and lead to a better night’s sleep.

• Quality of nutrition and eating habits can affect sleep. Being too hungry or eating a late meal can inhibit sleep. It’s a good idea to avoid large meals and spicy, acidic foods before bedtime. Try the 10-3-2-1[7] guideline to help with quality sleep: 

  • no caffeine 10 hours before bed

  • no food or alcohol 3 hours before bed 

  • no work 2 hours before bed

  • no screens 1 hour before bed 

Talk to your doctor if you consistently have trouble falling asleep, staying asleep, or feel excessively fatigued throughout the day.

Have you experienced sleep problems? What helps you fall and stay asleep? Let us know.

Written By: Grace Park

[1] https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep

[2] https://hubermanlab.com/using-light-for-health/

[3] https://www.sleepfoundation.org/bedroom-environment/light-and-sleep

 [4] https://www.youtube.com/watch?v=iw97uvIge7c&t=3224s&ab_channel=AndrewHuberman

[5] https://my.clevelandclinic.org/health/articles/15496-caffeine-how-to-hack-it-and-how-to-quit-it

[6] https://health.clevelandclinic.org/how-exercise-affects-your-sleep/

[7] https://www.inc.com/jessica-stillman/use-the-10-3-2-1-0-formula-to-get-more-done.html