Menopause and rest: Helping you sleep better this Sleeptember

Issviva and The Sleep Charity are coming together to support women’s sleep throughout menopause. 

The quality of your sleep can have a big impact on your mental, physical and emotional wellbeing. We’ve all felt the repercussions of a bad night’s sleep - foggy, groggy and feeling generally awful the next day. Unfortunately during menopause, poor quality sleep is a familiar issue but not one you have to suffer with alone.  

Up to 60% of women experience sleep disturbances during perimenopause and menopause. Hormonal changes and symptoms such as hot flushes, night sweats and anxiety, can all prevent your body from relaxing and enjoying a fully restful night’s sleep. 

Working together to sleep better 

With menopausal insomnia affecting 40-60% of women, we’ve joined forces with The Sleep Charity, a national award-winning charity and one of the leading, independent expert voices on sleep issues in the UK. 

Together we’ll be supporting women to navigate their menopausal sleep problems with the launch of a comprehensive sleep support programme. We’ll be providing expert advice, practical support and innovative wellbeing products to help you sleep more soundly through the menopausal transition. 

Six simple steps to a better night’s sleep 

Improving your sleep quality is often easier said than done, but there are a few simple changes you can make to your daily routine that will put you on the right track towards a more restful sleep. 

You can’t always hop into bed after a busy day and expect to crash out immediately. Your body needs time to wind down. Create a routine that helps you to slow down as you prepare for bed. This could include dimming the lights, taking a warm bath or choosing a calming activity. Listening to relaxing music, trying some bedtime yoga or meditation can help you relax. Consistency signals to your brain that it’s time to rest.  

Start implementing your wind-down routine at the same time each night. This will help to stabilise your body’s internal clock, also known as your circadian rhythm. Waking up at the same time each day will also help train your body to know when to expect sleep. Keeping to these set times - even on weekends - will improve your sleep onset (the time it takes you to fall asleep) and your sleep quality over time.  

*Top tip - use your alarm for going to bed as well as waking up.* 

Eating well and staying hydrated helps to improve your overall health, but there are certain foods that can also help improve your sleep quality. These include foods rich in magnesium (leafy greens, nuts and seeds) to help relax your muscles, and foods high in tryptophan (turkey, eggs, dairy) to support your production of serotonin. Some women have found cutting down on caffeine, alcohol and sugary foods - especially before bedtime - can also make a difference. 

Maintaining regular exercise can improve your sleep quality. Physical activity can help to reduce your body’s stress levels. It can also help you to feel good mentally. Whether you’re inside or outdoors, taking time out of your day to get your body moving, is always a well deserved accomplishment. 

Exposure to sunlight, particularly in the morning, is also a simple way to help regulate your circadian rhythm. Going outside or in front of your window first thing in the morning and standing in direct natural light for 10 to 15 minutes will help your body clock to reset and influence your melatonin production. Spending time in sunlight can also help to increase your vitamin D, which can support sleep regulation. 

A popular routine that people are using to enhance their sleep quality is the 10-3-2-1-0 rule - five steps to help you have a good night’s rest:  

Sleep soundly 

Taking science-backed supplements with proven ingredients to help you wind down, such as our Sleep Soundly gummies, is another way to support your quality of sleep. Sleep Soundly includes Ashwagandha, which helps regulate cortisol (your stress hormone) and supports the nervous system, encouraging your body to switch from ‘fight or flight’ to ‘rest and digest’ mode - ideal conditions for sleep. 

As part of our partnership, we’re proud to be donating £1 from every Sleep Soundly supplement sold to The Sleep Charity to help us reach and support more women when they need it most.  

Join us live on Instagram 

For more tips and expert information about how to sleep better, we’ll be hosting an Instagram Live event on Thursday 18 September at 12:30pm, where we’ll be joined by leading sleep and menopause expert, Dr Sarah Gilchrist. We’ll be talking about why menopause affects your sleep, offering simple, practical changes and will be answering your questions. 

We look forward to seeing you there! 

@issvivamenopause 

@thesleepcharity