7. Sleep Preparation
Hot flashes and night sweats — along with rumination about all of life’s demands — are not a recipe for a great night’s sleep. A consistent evening routine can do more than help you relax; it can also help rebuild a positive association with bedtime.
“One challenge I often see is that people begin to dread bedtime because they anticipate another difficult night of sleep,” says Kupper. “Over time, the bed can become associated with frustration, worry, and wakefulness rather than rest.”
While there is no perfect bedtime routine, following the same sequence of calming activities each night that begins before your head hits the pillow can make bedtime feel less abrupt and encourage healthier sleep habits over time.
These habits can include:
- Establish a set bedtime.
- Shut down or stow away electronics.
- Take a warm bath.
- Listen to music or read a book.
- Keep your bedroom temperature between 65 and 68 degrees.
Rather than trying to overhaul your lifestyle overnight, start with one or two rituals that address your biggest challenges. For example, if poor sleep is your primary concern, focus on a bedtime routine. If stress feels overwhelming, begin with a daily breathing practice. The best ritual is one you’ll actually do consistently.
“Having more structure, predictability, and a daily self-enrichment practice is key to maintaining joy and quality of life during the menopausal transition,” says Dr. Ramas.
Since perimenopausal symptoms change over time, assess your routine on a regular basis. You may find that rituals that feel helpful during one stage may become less important later. And if you’re continuing to struggle during perimenopause, set up an appointment to see your doctor.
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