Many women are struggling to get a good night's sleep due to stress and anxiety.

Are you struggling to get a good night's sleep? If so, you are not alone. Recent research has found that 3:29am is the most common wake-up time for menopausal women. An alarming 75% of menopausal and perimenopausal women suffer from menopausal insomnia, and the effects it can have on their emotional wellbeing can be serious.

Unfortunately, the research by Dunelm also showed that many of these women don't even realize such a thing as menopausal insomnia exists, and even fewer know what to do to get back to sleep. To make matters worse, many women are turning to activities like scrolling through social media or watching TV, which will only keep them awake for longer.

Dr Clare Spencer, co-founder of My Menopause Centre and member of the Medical Advisory Committee of the British Menopause Society, said: “Menopausal women can experience difficulty in both getting to sleep and then staying asleep throughout the night. Studies show that disturbed sleep can really affect your mood, impair judgement and concentration. These symptoms can then, directly and indirectly, have their own impact on sleep.

“It’s concerning that many women seem to be turning to TV or screens as these are likely to overstimulate the brain and make it harder to sleep. Simple techniques, including good sleep hygiene, implementing a healthy wind-down routine, and practicing relaxation techniques while in bed are likely to be more effective.”

Menopausal women can experience 62 different signs and symptoms, from palpitations and chest pain to fatigue, nocturia, and vaginal dryness. Dame Kelly Holmes, who is backing the campaign, said: “Menopausal insomnia has been a challenging part of my perimenopause, both physically and mentally. A good night’s sleep is a fundamental element of good health and being able to function effectively, whether you are at home or at work. The simple tools Dunelm have created to help women sleep better are easily fitted into everyday life and will hopefully help menopausal women across the UK to sleep better.”

In order to get back to sleep, Dr Sophie Bostock has created the POWER approach to maintaining good sleep hygiene. This includes planning your schedule to allow for enough sleep, getting outside for at least 10 minutes in the morning, winding down by turning off your phone and dimming the lights, avoiding caffeine, establishing a consistent sleep routine, and energizing naturally with a walk or a power nap.

It is important for menopausal women to know their bodies and understand the symptoms they are experiencing. With the right education and tools, they can find relief from insomnia and other symptoms associated with menopause.

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