Happy & Healthy with Amy

7 Proven Strategies for Menopausal Sleep Relief

• Amy Lang • Season 1 • Episode 298

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Think menopause means saying goodbye to a good night's sleep? Think again.

In this episode, I unpack the real reasons why your sleep is suffering—and what you can do to start sleeping deeply again. These aren’t just tips. They’re game-changing strategies for your midlife brain and body.

What to Listen For:

  • [00:03:00] Why menopausal insomnia is not all in your head—it's hormonal.
  • [00:04:00] How declining melatonin, estrogen, and progesterone hijack your sleep cycle.
  • [00:07:00] The "wired but tired" feeling and why cortisol is to blame.
  • [00:09:00] Why generic sleep advice fails during menopause—and what actually helps.
  • [00:10:00] The non-negotiable habits to reset your circadian rhythm.
  • [00:11:00] Affordable (and high-tech) cooling solutions to reduce night sweats.
  • [00:14:00] How to create a “wind down system” that soothes your nervous system.
  • [00:15:00] The power of morning sunlight and foods that support sleep hormones.
  • [00:18:00] Smart movement tips: when and what kind of exercise actually supports sleep.
  • [00:20:00] The truth about hormone therapy (MHT) and how it changed my life.

Menopausal sleep disruption doesn't mean your body is in decline—it’s a biological response to massive hormonal changes. The good news? There are science-backed strategies that can bring relief. 

If you’re ready to move from “wired and tired” to well-rested and refreshed, this episode is your first step.

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