5. Try Relaxation Techniques
If anxiety during menopause is keeping you awake at night, relaxation techniques such as meditation, yoga, or deep breathing can help you to de-stress. “The good news is there are so many apps available now that make practicing these techniques very accessible,” Conroy says.
One study examined the effectiveness of one such app on sleep. It included 263 adults with insomnia, half of whom were asked to meditate using the Calm app for at least 10 minutes a day for eight weeks, while the other half were asked to go about their normal routine and not use any meditation apps.
At the end of the study period, those who meditated reported significantly less daytime fatigue, daytime sleepiness, and pre-sleep arousal, which included both physical and mental symptoms like sweating and intrusive thoughts, than the control group.
If you wake up because of hot flashes (or for another reason), lying awake in bed isn’t likely to help you fall asleep again. “Give it about 20 minutes, then get out of bed and do something relaxing,” Conroy says. “Move into another room, get a change of scenery, and read a book or do something quietly until you start feeling sleepy, then go back to bed.”
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