Dr. Woganee Filate, Advocate for Women’s Health, Adult Respirology and Sleep Medicine Specialist 

Co-Founder, Lume Women + Health 

Sleep quality often declines during menopause, and many women feel that they will never sleep well again. But rest assured, there are things you can do today to help improve your sleep: 

1. Establish a consistent sleep schedule by going to bed and waking up at the same time every day (including weekends).

2. Create a relaxing bedtime routine with activities like reading or meditating.

3. Keep your bedroom cool, dark, and quiet to create an optimal sleep environment.

4. Eliminate electronics 1 hour before bed (I know it’s hard)

5. Regular exercise can help, but avoid vigorous activity close to bedtime.

6. Limit caffeine and alcohol intake, especially in the evening. Consider going alcohol-free to really improve your sleep.

 
If sleep problems persist, consider consulting a healthcare professional for personalized advice.  

Prioritize your sleep for better overall well-being!   

Want to learn more?  Join me at my live session: No more sleepless nights – Your essential toolkit for better sleep at the National Menopause Show on October 26, 2026. 

Follow me on Instagram for more sleep tips @wfilatemd 

For more information and empowerment on your menopause journey, subscribe to The Lume newsletter and follow the Lume journey on Instagram 

Dr. Woganee Filate