Struggling to sleep in midlife—hot nights, busy mind, wide awake at 2 a.m.? In this episode of The Menopause Reset Podcast, hosts Susan and Karen share a clear, step-by-step plan to calm nights during menopause: cooling the room, a simple wind-down routine, what to do if you wake, and morning habits that reset your body clock.

What we cover

• Sleep detective checklist: morning light, caffeine timing, alcohol timing, hot flashes and night sweats, snoring or pauses in breathing.
• Cool-down plan: cooler bedroom, fan, breathable sheets, light layers, water by the bed, cooling pad or cloth for heat spikes.
• Wind-down routine (one hour): dim lights, phone off, warm shower, slow breathing, write a simple “tomorrow list” so your brain can rest.
• Middle-of-the-night plan: if awake more than 20 minutes, leave the bed, keep lights low, read or listen to something calm, return when sleepy.
• Flash rescue: remove a layer, sip water, longer exhales, cool cloth on the neck.
• Morning anchor: outside light within an hour of waking, water first, a short walk or gentle stretches.
• Day habits that protect night: caffeine by noon, alcohol with dinner only and none three hours before bed, regular movement, steady sleep and wake times.
• Restless legs and tight muscles: gentle calf stretches, warm shower; ask your clinician about iron if legs stay twitchy.
• Helpful supports: hormone therapy for hot flashes when appropriate, low-dose medicines that calm night symptoms, testing for sleep apnea if you snore or wake unrefreshed, and talk therapy for sleep (cognitive behavioral therapy for insomnia).

Try this tonight

Pick a bedtime and start a one-hour wind-down: dim lights, warm shower, slow breathing, write three tasks for tomorrow, cool the room, set water and a light layer by the bed.

This week

Get outside light within an hour of waking every day; land caffeine by noon; keep alcohol with dinner only; move your body most days with a short walk after meals; if you wake at night, use the middle-of-the-night plan; if snoring or breathing pauses happen, book a visit to discuss testing.

Safety flags

If you feel unsafe to drive from sleep loss, have severe mood changes, snore with long breathing pauses, or have chest pain or morning headaches, seek medical care.

Keywords: menopause sleep problems, insomnia in menopause, hot flashes at night, night sweats, cool bedroom, wind-down routine, breathing exercise, morning light, caffeine cutoff, alcohol timing, middle of the night wake ups, restless legs, talk therapy for sleep, sleep apnea testing, women over 40, The Menopause Reset Podcast.

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Disclaimer: This podcast is for information only and is not medical advice. Please speak with your own healthcare professional for guidance that fits your health history.