What can help with menopause-related insomnia?

A consistent sleep schedule, a cool bedroom, and limiting caffeine and alcohol in the evening can meaningfully improve sleep quality during menopause. Relaxation techniques before bed, such as light stretching or breathing exercises, may also help.

If insomnia is frequent or severely affecting daily life, it is worth discussing with your doctor, since treating underlying hormone imbalances or hot flashes often improves sleep as well.