It can sometimes feel like menopause and sleep are mutually exclusive concepts. After enough nights lying awake, you could be forgiven for getting a little Shakespearean about it: “Sleep, why hast thou forsaken me?”

Hormonal changes during the menopause transition can contribute to disrupted sleep, while symptoms such as hot flushes and night sweats can make a restful night even harder to come by.

And the effects don't necessarily end when morning arrives. Poor sleep tends to follow us into our day. It can leave us feeling foggy, slower to think and react, emotionally drained and simply exhausted. Add that to the flurry of other changes menopause can bring and you've got yourself a very stressful time indeed.

When a difficult night becomes a difficult day

From an occupational therapy perspective, sleep is closely connected to how we function and participate in everyday life.

When we're running on very little sleep, things that would normally feel manageable can suddenly require much more effort. Concentrating at work, remembering appointments, exercising, preparing meals, managing family responsibilities or simply having the energy to do something we enjoy can all feel harder.

And when this happens night after night, our routines can start to change too.

We might skip the morning walk because we're exhausted, rely on more caffeine to get through the afternoon, cancel plans or find ourselves collapsing on the couch at the end of the day.

This is why supporting sleep during menopause isn't only about what happens when your head hits the pillow. It's about looking at the rhythm of your whole day.

Supporting sleep through menopause

While we can’t always control the changes that menopause brings, there are ways to create conditions that better support sleep.

Start with your sleep routine. Going to bed and waking at around the same time each day can help support your body’s internal clock and a more consistent sleep-wake rhythm. Think less about creating the “perfect” bedtime routine and more about developing a few simple, repeatable habits that signal to your body that the day is winding down.

Create a sleep-friendly environment. Keep your bedroom dark, quiet and comfortably cool. If hot flushes or night sweats are disrupting your sleep, consider lightweight, breathable sleepwear and bedding, such as cotton or bamboo-derived fabrics, which may help with comfort and moisture management. Layering your bedding can also make it easier to adjust as your temperature changes throughout the night.

Give your body time to wind down. Relaxation practices such as progressive muscle relaxation, deep breathing and mindfulness meditation can become part of your evening routine, helping you transition from the demands of the day towards rest.

And remember, supporting sleep isn't only about what happens just before bed. Our daytime routines matter too. Regular exercise and physical activity, exposure to daylight, how and when we rest, and the rhythm of our everyday activities can all influence our sleep-wake cycle.

Need a little help winding down?

Sometimes it helps to have something to guide you through that transition from a busy day into rest.

I've created a Menopause YouTube Playlist through Mayari Mind with free guided practices designed to support women through the menopause transition, including relaxation, NSDR and sleep-focused practices.

Explore the Menopause Playlist 

You can also explore more practical, OT-informed wellbeing resources through Mayari Mind, created to help women navigate stress, overwhelm and life transitions in ways that fit into everyday life.

Explore Mayari Mind 

Start with a FREE Mini Reset 🌿

If you're not sure where to begin, my FREE Mini Reset is a simple place to start.

It includes a guided diaphragmatic breathing practice, an After Work NSDR session and a Wellbeing Anchor workbook, giving you a few practical tools you can return to when you need to pause and reset.

Get your FREE Mini Reset 

A final thought

Menopause may change the way you sleep, but supporting sleep isn't only about what happens at bedtime.

Sometimes it's about looking at the bigger picture: your routines, your environment, your energy, your daily demands and the small habits that help your body recognise when it's time to rest.

You don't need a perfect nighttime routine. Start with one small change that feels realistic for you.

And hopefully, with a little support, your lofty quest for a good night's sleep might finally feel a little less... lofty.

Good night & sweet dreams. 🌙