Solving Menopause Sleep Problems
If you're waking up at 3 AM or battling night sweats, you're not alone. Sleep disruption is one of the most common complaints of menopause, but you don't have to accept it.
Why Is Menopause Wrecking Your Sleep?
Declining progesterone (your calming, "sleepy" hormone) and fluctuating estrogen disrupt your natural sleep-wake cycle.
Hot flashes that happen at night can jolt you awake, leaving you hot, sweaty, and struggling to get back to sleep.
Racing thoughts and a feeling of "wired but tired" are common as cortisol (stress hormone) patterns become dysregulated.
Symptoms like joint pain or an increased need to urinate can also fragment your sleep.
Your Action Plan for Restful Nights
Create a Cool Sanctuary
Set your bedroom thermostat between 60-67°F (15-19°C). Use breathable fabrics for pajamas and bedding.
Establish a Consistent Routine
Go to bed and wake up around the same time every day, even on weekends, to regulate your body's internal clock.
Implement a "Wind-Down" Hour
Dedicate the last hour before bed to screen-free, calming activities like reading, gentle stretching, a warm bath, or listening to calming music.
Mind Your Diet & Drinks
Avoid caffeine and alcohol, especially in the afternoon and evening. A small, protein-rich snack before bed can prevent blood sugar drops that wake you up.
Luna's Pro Tip: The Magnesium Miracle
Consider adding a magnesium glycinate supplement before bed. Magnesium is a natural muscle relaxant and helps calm the nervous system, promoting deeper, more restorative sleep. As always, consult your doctor before starting any new supplement.
Ready for a Personalized Sleep Protocol?
Your sleep issues are unique. The Luniran AI coach can analyze your symptom logs to identify patterns and create a sleep-focused plan just for you.