For many women (myself included), menopause brings a wave of changes, and disrupted sleep is often a frustrating symptom. I found it to be the hardest symptom of menopause to cope with, and HRT didn’t help. But what if you also have to navigate the complexities of ADHD or autism? This trifecta can create a perfect storm for sleep issues. Here’s why and what you can do to reclaim restful nights.

The Science Behind Sleep Disruption:

• Menopause and Sleep: Fluctuations in estrogen and progesterone during menopause can disrupt the body’s natural sleep-wake cycle, leading to hot flashes, night sweats, and difficulty falling asleep¹
• ADHD and Sleep: People with ADHD often experience hyperarousal, making it difficult to wind down before bed. Additionally, sleep problems can worsen ADHD symptoms, like inattention and impulsivity
• Autism and Sleep: Sensory sensitivities and social anxiety can make it challenging to relax and fall asleep. Disruptions in routine, a common feature of autism, can further exacerbate sleep problems.

The Interconnected Web:

These conditions can create a vicious cycle. Poor sleep can worsen ADHD symptoms like inattention and impulsivity, making it harder to manage daily tasks and stress, which can then further disrupt sleep. Similarly, sleep deprivation can exacerbate anxiety and sensory sensitivities in individuals with autism.

Strategies for a More Restful You:

• Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time each day, even on weekends, to regulate your body’s natural sleep-wake cycle².
• Create a Relaxing Bedtime Routine: Develop a calming pre-sleep ritual that includes taking a warm bath, reading a book, or practising gentle stretches.
• Optimise Your Sleep Environment: Make your bedroom cool, dark, and quiet. Invest in blackout curtains, earplugs, and a comfortable mattress³.
• Manage Menopausal Symptoms: Talk to your doctor about options to manage hot flashes and night sweats, such as hormone replacement therapy (HRT) or lifestyle modifications like avoiding caffeine and spicy foods before bed⁴.
• Address Underlying ADHD/Autism Needs: Consider cognitive-behavioural therapy (CBT) to manage ADHD symptoms and build healthy sleep habits. For individuals with autism, addressing sensory sensitivities and creating predictable routines can promote better sleep.
• Light and Exercise: Get regular exposure to natural light during the day, but avoid screens in the evening. Regular exercise, ideally several hours before bedtime, can improve sleep quality.

What helped me:

While HRT did get rid of the night sweats pretty much immediately, I still really struggled with sleep. It was definitely the most debilitating symptom of menopause, which I now know was due to my ADHD, too. Over the last 8 years, I’ve tried a lot of aids to try and help. The two below ensure I always have a great night’s sleep.

• This Works Sleep Plus Pillow Spray: A supersized, fast-acting, motion-activated sleep spray for restless sleepers. 99% natural with encapsulated Lavender, Camomile and Vetivert essential oils, shown to help restore normal sleep patterns. I cannot recommend this highly enough for helping you just get off to sleep every evening. £38.00, 100ml.
• Nu Mind Wellness Menopause Supplement: #AFF An all-in-one formula combines 40 scientifically backed ingredients expertly blended to effectively manage the symptoms of perimenopause, menopause & beyond. One daily sachet delivers 6 powerful formulas – a multivitamin, minerals, adaptogens, flower remedies, menopause support blend and more – working together to help you reclaim your calm during menopause. This, for me, was an absolute game-changer and has transformed my sleep! I couldn’t be without these supplements. £74.99, 30-day supply (or save 25% using my affiliate link above).

Remember, you’re not alone! Millions of women navigate this complex web of challenges. By understanding the connections between ADHD, autism, menopause, and sleep, you can implement strategies to promote better rest and reclaim your well-being.

Fay x

1. ADHD, Menopause and Insomnia | ADHD, Menopause and Me (adhdmenopauseandme.co.uk) ︎
2. Sleep Hygiene – What is it? | Wellbeing | ADHD, Menopause and Me (adhdmenopauseandme.co.uk) ︎
3. How Much Sleep Do You Need? | Sleep Foundation ︎
4. Perimenopause Diet | 5 Things I’ve cut from my diet | How Felicity Finds ︎

The post The Complex Trio: How ADHD, Autism, and Menopause Impact Sleep appeared first on How Felicity Finds.

In a nutshell, Sleep Hygiene is the practice of establishing routines conducive to better sleep.  However, it’s not just about your bedtime routine; it’s about your whole day. Start the day off right. Be mindful throughout the day. Take time to relax on an evening and wind down before bed. These all help to ensure that you get a good night’s sleep.

Morning

Set an alarm

So it seems pretty obvious, but with more and more of us being able to work from home now, maybe we’ve let this slip.  Consistent waking times not only help regulate your bedtime but also “set” the body clock.

Get some daylight

Getting outside in natural light as soon as possible can really help to shake off any groggy feelings you may have. Read this great article by the Sleep Foundation about the connection between light and sleep. For my 5 top tips to improve your mood daily, read my previous blog post.

Day

Get some exercise

Regular exercise can help you sleep more deeply at night and deliver a host of other health benefits.  So whether it’s walking the dog, going for a run or a session at the gym, it all helps.  Best to leave at least 2 hours after exercise before bed, though, to help your body relax again and return to its core temperature.

Limit that caffeine

Avoid drinks containing caffeine from the afternoon onwards.  Caffeine is a stimulant, which means if you drink too much, you can’t relax properly, even if you want to. Well, unless you have ADHD, but that’s a whole other post.  And remember, caffeine is found in some fizzy juices, energy drinks, and chocolate, as well as tea and coffee.

Evening

Limit alcohol/nicotine

Try as much as possible to limit alcohol and nicotine in the evening.  Alcohol may help you get to sleep, but it doesn’t last and can lead to restless sleep through the night.  Likewise, Nicotine as a stimulant might make it harder for you to get to sleep when you need to.

Watch what you eat and drink

It is a good idea not to go to bed either hungry or thirsty, as it may cause you to wake in the night.  Conversely, going to bed on a full stomach isn’t good either, as your body can still be digesting or needing the toilet as you are trying to sleep

Limit those screens

It is a good idea to take some time out (30-60 mins) before bed, as screens are a mental stimulant.  The blue light emitted by our devices can reduce melatonin levels and prevent us from switching off.  Time for reading! Also, if you find your mind racing with thoughts, keep a pad and pen by your bed to jot them down and free your mind.

Night

Bedroom Environment

A calm and restful bedroom is a must for a good night’s sleep. Ensure the temperature is cool and blinds/curtains are drawn.  Lighting should be dimmed and switched off to sleep. Weighted blankets are great for those who struggle with restless sleep. Delicate scents such as lavender are fantastic for calming the brain before sleep. I use This Works Sleep Plus Pillow Spray, which I adore.

Remove or hide clocks

If possible, clocks shouldn’t be in the bedroom to prevent clock-watching. If your alarm is a clock alarm, then try turning it away from you.  If you use your phone, ensure it is on sleep mode so as not to disturb you during the night

How’s your sleep?

So there you go, that’s sleep hygiene in a nutshell.  To be fair, if you are like me, you do quite a lot of it without even thinking.  Other parts I’ve really worked on since the New Year, so for me, this is something that I have been doing religiously since then.  Whilst my sleep quality isn’t great at the moment, it is definitely not down to my sleep hygiene!  So do you practice sleep hygiene?  What are your top tips for a good night’s sleep? Or do you struggle with your sleep and need to introduce some of the above? Drop me a comment below, would love to hear from you.

P.S.

To the GP who couldn’t wait to get me off the phone, rather than take 2 minutes to talk to me and explain exactly what sleep hygiene was… I have now made an appointment with my original GP (who could probably do without this call, as she is just as busy as you) to explain that I have been following sleep hygiene for months now, and that is not what is needed to help my deteriorating sleep.

The post Sleep Hygiene – What is it? appeared first on How Felicity Finds.