Tips for Turning Your Bedroom into a Sleep Haven During Menopause

Are you having trouble sleeping? When you look in the mirror, do you see dark circles and bags under your eyes? Are you catching yourself nodding off at your desk in the afternoon, yet you’re tossing and turning every night in bed? Welcome to the world of menopause!

So much is going on in your body during menopause, and much of it is affecting your sleep cycle. If it’s not changes to the chemicals in your brain, it’s the annoying symptoms of menopause. Whatever the cause, you’re tired and looking for a pick me up.

Have you thought about redecorating your room? Creating a soothing sleep haven might be just what you need to get a good night’s sleep – despite the chaos of menopause.

Here’s how to get started.

  • Choose a new color scheme.
    Fresh paint can go a long way towards refreshing your bedroom and making it a place you want to be. Choose muted, soothing colors that will help you relax and feel calm. Softer, calming hues like earth tones, light blues, and soft yellows are good choices. You might even like a gray or silver.
  • Be wise with decor.
    When decorating your newly painted room, choose items that are pleasing yet not distracting. You don’t want decor that’s going to stimulate your brain and keep you awake at night. It needs to flow with the rest of the room and help keep your room looking and feeling calm. Your furniture should be arranged so it feels balanced, and your bed needs placed so you aren’t looking into a doorway or window.
  • Buy a new bed, pillows, and covers.
    If you aren’t comfortable, you’re not going to sleep well. Mattress, pillows, and blankets don’t last forever, so consider new ones that are more comfortable and inviting. Choose colors and designs that are subtle but pleasing to your eye.
  • Cover your windows.
    Using room darkening window coverings helps block out sneaky light that disrupts your sleep. It also gives you an excuse to buy new curtains and blinds to match your new color scheme.
  • Eliminate bright lights.
    Another way you can reduce light is to add a dimmer switch. You can also install remotes for ceiling fans or lamps, making them easier to turn off when you’re ready to go to sleep. You should also replace all the light bulbs in your bedroom with softer choices. And don’t forget your alarm clock. Turn it so you can’t see the lights while in bed.
  • Add a fan.
    Whether you hang a new ceiling fan or buy a stand alone option, a fan can help keep your room cooler so you’ll sleep better. As a bonus, a new ceiling fan can dress up your new decor or a box fan can act as white noise.
  • Ban the clutter – including your electronics.
    Your bedroom is for sex and sleep only. Nothing more. You shouldn’t have anything in your room that’s going to distract from either. Move out the TV, computer desk, exercise equipment, paperwork, and everything else cluttering up the space and distracting from those two activities. Close your dress drawers, hang up your clothes, and keep the space neat and clean. Your brain needs to know when it enters your bedroom at night, only two things will happen – sleep or sex, hopefully both!
  • Add some soothing scents.
    Aromatherapy can help you feel calm and relaxed, making it easier to fall asleep. You can try candles, a diffuser, essential oils on your pillow, or oils during a massage. Lavender or vanilla are good choices, but there are options as well – choose a scent that’s pleasing to both you and your partner. Keeping your room and sheets clean will also help keep your bedroom feeling and smelling fresh.

This content was written by staff of by non-medical professionals based on discussions, resources and input from other patients for the purpose of patient-to-patient support. Reprinted with permission: Tips for Turning Your Bedroom into a Sleep Haven during Menopause


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  • Kats

    I have found essential oils to he really helpful. Most night 3 drops of wild orange, balance and serenity send me off to the land of nod. During stressful times I add a drop of vetiver!