Help! I can’t sleep

“Bloody hell, will I ever get a good night’s sleep again!”

If this is you, you are not alone. So many women are experiencing this during perimenopause and menopause. There are a number of reasons why sleep is hard to come by; hormonal changes, hot flushes, stress and so much more.

So, who better to ask about sleep and what has helped them bet a better sleep, the very women going through it. I asked this incredible community of women what has helped. I have listed the replies below and have also included a link to Dr Khan, menopause specialist, as she has a post on sleep which may be helpful.

hormone expert dr khan
The fabulous Dr Khan has great information on sleep. Check out her Instagram @menopausespecialist

For me, I need a routine for bedtime. I have to turn off all devices, make sure the room is dark, not too hot, not to cold. I also don’t drink caffeine (and if I did, I would stop it by 4pm at the latest), I go for a walk at night, I don’t eat late, and I read. Reading is a great way to switch off before bed. This sounds strange, but the more you think about not sleeping, the more you probably won’t sleep. So, try a bit of meditation before bed too. I know it sounds ‘airy fairy’ and I would have been the last person to meditate, but it actually works for me – it stops the mind over-thinking.

I’m not going to lie, the odd hot flush makes sleeping bloody difficult, but there is help for that (we’ll talk more about those in another post).

I also do cold shower therapy at night, after my usual warm shower. I follow the Wim Hoff method and it’s not only helped improve my sleep, but has made a difference to my hot flushes, clarity, circulation and much more.

You don’t need to quit caffeine, but replacing your late afternoon coffee with a herbal tea may help.

Below are the replies from this community in regard to what has helped them sleep:

  • Melatonin
  • Magnesium (This was by far the most popular reply)
  • Progesterone
  • Chamomile tea
  • Going to bed at the same time each night
  • Reading before bed
  • Turning off all digital devices at least an hour before bed
  • Regulate bedroom temperature
  • Afternoon exercise (a walk before or after dinner helps)
  • Limit caffeine intake and try not to have it after 4pm
  • Utrogestan capsules
  • Meditation
  • Acupuncture
  • Ethical Nutrients Triple Action Sleep
  • Good Night Menopause Drops
  • HRT
  • Bioceuticals Menoplus8
  • Calm Florabiome by Chiza
  • A dark bedroom

I would suggest seeing a doctor if the problem persists, and also check out Dr Khan’s Instagram @menopausespecialist as she has some fantastic posts on sleep.

Please also check with your doctor before you take any medication, including herbal medication. If you are taking herbal medication, please ensure it is the best quality possible.

Righto, I’m off to have a cold shower, meditate and hope like hell the hub doesn’t snore too loud tonight.

If you have tried something that has worked for you, that has helped improve your sleep, let me know and I will share it. Feel free to email me at

Happy sleeping, I hope this helps x