5 Tips For Better Sleep During Menopause


Menopause is a sensitive stage of our life cycle in which we experience hormonal changes. 

One of those radical changes is Menopause Insomnia. This lack of restorative sleep at the age of 35-55 interrupts your lifestyle in multiple ways. 

Moreover, you may also experience hot flashes and night sweats. Such sleep disturbances result from an overactive sympathetic nervous system(SNS) accelerated by stress. 

On the contrary, when the parasympathetic nervous system(PNS) gets a reboot, our sleep gets deepened and relaxed. 

Now, if you are facing severe conditions of Insomnia due to menopause, here are some simple and easy-to-follow tips for calming down your SNS and boosting your PNS. Let’s have a look:

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Exercise for better sleep

Exercise for better sleep

In our daily lives, we go for exercise to keep ourselves fit and healthy.

But in the case of Menopause Insomnia, the hours we spend on exercise directly affect our sleep. The more regularly we exercise, the more the quality of our sleep improves. 

For a quick start, you may prefer moderate aerobic exercises four times a week. Moderate-intensity cardio or aerobic is better than more intense exercise for sleep health.

Meanwhile, the duration is significant. Don’t exercise for two to three hours before bed, as it may interrupt your sleep.

Yoga poses to soothe menopause and get better sleep

Most of us choose meditation or yoga for a calm morning. The same thought prevails in case of sleep disturbances caused during menopause.
If you are experiencing hot flashes, anxiety or sudden awakenings, go for a nightly meditation ritual. Here are a few yoga and asanas which can help you regulate your sleep patterns:

Yog Nidra

Yog Nidra: Yog Nidra, also known as “yoga sleep,” is an ancient relaxation technique that is powerful in reducing stress and inducing sleep. Some of the benefits of Yog Nidra include rejuvenating the body, reducing stress, improving concentration, and boosting metabolism, healing, and growth. Incorporating this technique into your daily routine can improve your physical and mental health.

Bhramari pranayam

Bhramari pranayam, also known as the “bee breath,” is a technique. Bhramari pranayam is said to have many benefits, including calming the mind, reducing anxiety, stress, and fatigue, improving focus and concentration, and inducing sleep.

Anulom Vilom

Anulom Vilom, also known as alternate nostril breathing, is commonly used in yoga and meditation. It is believed to have many benefits, including reducing stress and anxiety, improving focus and concentration, and regulating the breath.


Balasana, also known as the child’s pose, is a restful and restorative yoga asana that people of all levels can practice. It is often used as a resting pose between more challenging asanas (yoga poses) or as a way to release tension and stress in the body. Balasana can help stretch the hips, thighs, and ankles, calm the mind, and promote relaxation.


Makarasana, the crocodile pose, is a restful and restorative yoga asana that people of all levels can practice. It is often used as a resting pose between more challenging asanas (yoga poses) or as a way to release tension and stress in the body. Makarasana can help stretch the hips, thighs, and ankles, calm the mind, and promote relaxation.

Healthy Diets and Sips

Healthy Diet

When you face hot flashes and sleep disturbances, what you eat can significantly impact how you experience symptoms.

Switching diets entirely is unnecessary; including certain foods helps keep hot flashes away. Some foods that can help reduce hot flashes are:

  • Soy products: Tofu, soybean, and soy milk contain phytoestrogens, which mimic natural estrogen and help control hormonal levels.
  • Phytoestrogen-rich foods like flax seeds, Berries, Oats, Barley, Carrots, Apples, Rice, Sesame seeds, Wheat, Dried beans, Lentils, Alfalfa, Mung beans, and Wheat germ helps manage hot flash symptoms during menopause.
  • Fruits and vegetables: Switching to a more veggie-filled diet helps with weight loss for menopausal women and, in turn, relieves symptoms of hot flashes.
  • Healthy fats like omega-3 fatty acids can relieve hot flashes and night sweats. Switching meat products with fish and oil to olive oil helps.
  • Cooling foods like cucumber, radish, cabbage, carrots, lettuce, banana, watermelon, bok choy, pears, and apples help when the body is heating up.

A good quantity of water throughout the day minimises night sweats during menopause. Moreover, avoid caffeine products such as coffee, tea, and chocolate, as they may affect your sleep. 

Alcohol, another hot flash trigger, must be avoided before bedtime.

 A healthy diet with regular intervals will help maintain your sugar levels.

Cool temperature

Cool Temperature use cotton cloths and bedsheets to avoid hot flashes

Remember to lower your room temperature to ward off night sweats and hot flashes. Your bedroom temperature should be comfortable enough for your sleep time.

Choose cotton wearables and bedsheets. And it is often suggested that taking a shower before sleep helps you feel relaxed and enjoy deep sleep. 

Rest into your Day

Rest into your Day

It would help if you chose restful work during the daytime instead of a busy schedule. Even working in an office, resting properly for lunch breaks and evening snack time. 

It would be best to opt for a short walk in your garden at home. Resultantly, it will lower your stress which is a significant cause of night sweating.

During the rest period, try to avoid screen time.

Menopause has become a significant problem nowadays as it triggers stress and, at times, sudden night awakening. 

Insomnia leads to serious health issues as it affects your daily schedule. Thus, if peaceful sleep is your impossible dream, follow the tips above and improve your health consistently. 

Apart from the above-discussed measures, you must wonder if a technological hand can serve your purpose. So, here’s the solution you have been looking for. We bring you the Kulkuf wristband, which instantly cools your core body temperature with a single touch. The Kulkuf cooling wristband is a patented technology that helps you gain control over your hot flashes and night sweats in under 60 seconds.

Thus, let the Kulkuf cooling wristband manage your hot flashes resulting in instant relief during menopause. Stay relaxed, stay happy.

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