If you’re over the age of 50, you may have noticed a difference in your sleep. Maybe you can’t fall asleep as quickly as you used to, hot flashes wake you up at odd hours, or you just never feel rested enough. The potential culprit? Menopause.
The Mayo Clinic notes that “between 40% and 60% of women report having sleep problems during the menopausal years.” One possible reason for this is your body’s decreased production of the hormones estrogen and progesterone, both of which can impact sleep quality. Another factor to pay attention to is the increased risk of sleep apnea (a condition in which your breathing stops and starts during sleep), says Rachel Salas, MD, MEd, a physician and professor of neurology at Johns Hopkins Medicine.
“If you’re having any issues with sleep or feeling tired and sleepy during the day, those are big red flags,” Dr. Salas says. So, it’s important to talk to your doctor and take steps to optimize your sleep environment and behaviors. Keep reading for more.
Less screen time and harsh lighting
According to Dr. Salas, the “golden rule” for putting away screens is to do so one hour before bed. (The blue light they emit negatively impacts your melatonin production.) She also recommends reducing overhead lighting and using lamps instead. “Anything you can do to reduce the amount of light in the evening…is going to be good,” she says, adding that other forms of light therapy, such as using a bright light in the morning, can be helpful for resetting your circadian rhythm (aka your body’s biological clock).
Avoid turning on overhead lights in the middle of the night
Similarly, if you wake up in the middle of the night (be it a hot flash, to go to the bathroom, or a combination of the two), it’s important to minimize any stimulation. “What I usually tell patients is to keep a flashlight by their bed,” Dr. Salas says. Motion-activated night lights could be another helpful alternative.
Try deep breathing
“I’m a big proponent of any type of breathwork,” Dr. Salas says. “If the person has anxiety or sleep-related anxiety at bedtime, I like to actually recommend blowing bubbles.” She means literally—telling patients to imagine their worries are the bubbles, so those feelings can fade as they pop. This helps the brain buy into the exercise. Dr. Salas also emphasizes that you don’t have to do breathing exercises exclusively at bedtime to be effective—doing them throughout the day can provide your mind and body with a much-needed release.
Spend more time outdoors
A 2025 study found that morning sunlight exposure “helps regulate the secretion of melatonin, a hormone crucial for sleep regulation, thereby improving sleep onset and sleep quality.” Dr. Salas adds that it also helps regulate your circadian rhythm.
