If you’re over the age of 50, you may have noticed a difference in your sleep. Maybe you can’t fall asleep as quickly as you used to, hot flashes wake you up at odd hours, or you just never feel rested enough. The potential culprit? Menopause.

The Mayo Clinic notes that “between 40% and 60% of women report having sleep problems during the menopausal years.” One possible reason for this is your body’s decreased production of the hormones estrogen and progesterone, both of which can impact sleep quality. Another factor to pay attention to is the increased risk of sleep apnea (a condition in which your breathing stops and starts during sleep), says Rachel Salas, MD, MEd, a physician and professor of neurology at Johns Hopkins Medicine.

“If you’re having any issues with sleep or feeling tired and sleepy during the day, those are big red flags,” Dr. Salas says. So, it’s important to talk to your doctor and take steps to optimize your sleep environment and behaviors. Keep reading for more.

Less screen time and harsh lighting

According to Dr. Salas, the “golden rule” for putting away screens is to do so one hour before bed. (The blue light they emit negatively impacts your melatonin production.) She also recommends reducing overhead lighting and using lamps instead. “Anything you can do to reduce the amount of light in the evening…is going to be good,” she says, adding that other forms of light therapy, such as using a bright light in the morning, can be helpful for resetting your circadian rhythm (aka your body’s biological clock).

Avoid turning on overhead lights in the middle of the night

Similarly, if you wake up in the middle of the night (be it a hot flash, to go to the bathroom, or a combination of the two), it’s important to minimize any stimulation. “What I usually tell patients is to keep a flashlight by their bed,” Dr. Salas says. Motion-activated night lights could be another helpful alternative.

Try deep breathing

“I’m a big proponent of any type of breathwork,” Dr. Salas says. “If the person has anxiety or sleep-related anxiety at bedtime, I like to actually recommend blowing bubbles.” She means literally—telling patients to imagine their worries are the bubbles, so those feelings can fade as they pop. This helps the brain buy into the exercise. Dr. Salas also emphasizes that you don’t have to do breathing exercises exclusively at bedtime to be effective—doing them throughout the day can provide your mind and body with a much-needed release.

Spend more time outdoors

A 2025 study found that morning sunlight exposure “helps regulate the secretion of melatonin, a hormone crucial for sleep regulation, thereby improving sleep onset and sleep quality.” Dr. Salas adds that it also helps regulate your circadian rhythm.

Positive journaling

Writing before bed is commonly cited as a habit that helps people sleep better. Dr. Salas takes this recommendation a step further by specifically encouraging people to journal about positive thoughts. She explains that sometimes, when people fixate on what they’re worried about or what they’re not happy with, they create extra stress that can cause insomnia or even nightmares. Of course, if you find that releasing your negativity before bedtime is helpful, continue with the intention of leaving those thoughts behind for a more restful sleep.

Avoid caffeine after noon

“I always tell patients who are having issues…try to cut out caffeine by lunchtime, by noon,” Dr. Salas says. According to a 2013 report by the American Academy of Sleep Medicine, having 400 mg of caffeine (about two to three cups of coffee) as much as six hours before sleep still caused significant disruptions.

Create and stick to a consistent routine

“My number one tip is [to] be consistent with everything you do as much as you can,” Dr. Salas says, from your meal time to your exercise schedule and even your breathwork or meditation. Unlike a century ago, when people had set daily schedules that helped their brains anticipate sleep, there are so many stimulants to deal with now. “There’s just no cues, and a lot of it has to do with how variable our schedules have become, not just bedtime and waking time, but just everything,” she says. “We eat at variable times. We get on electronics at various times…Even though we say we have a specific bedtime, the truth is that most people get into bed and they're on their phone or checking email or thinking or worrying, and they can't get to sleep.” Creating a more consistent routine can help your brain establish these cues and anchor your circadian rhythm.

Create a positive sleep environment

A positive sleep environment—both physically and mentally—can benefit your sleep, too. For example, if your home or workspace is cluttered, this can impact your subconscious, Dr. Salas explains. Similarly, it’s important to work on your brain’s neuroplasticity, or ability to adapt. If, for example, you’re always saying you never sleep well, your brain is going to believe it, Dr. Salas says. So, she likes to work with patients to create positive mantras and do things specifically with the intention of sleeping better. “Don’t just meditate,” she says. “Say I’m going to meditate for better sleep, for restorative sleep.” This kind of positive psychology can help shift your mindset and influence your behavior.

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