5 Mistakes Women in Menopause Make That Keep Them From A GOOD Night’s Sleep

Ladies, if you wake at 3 a.m. sweaty and wide awake, you are not alone. 

Read this and you’ll see exactly why your nights are awful.

And the first small shift to change it.

I talk with high-performing women every week. 

They are holding families together, leading teams, and still dragging through the day.

It is not just tired.

It is snappy with your kids.

It is sharp with your spouse. 

It is a mistake at work you would not normally make. 

Hormones are part of it, but here are 5 common mistakes I’ve noticed after talking to a bunch of successful women.

Mistake 1: Your bedroom is too busy.

You fall into bed and the room feels stuffy. 

The TV is on for “background noise.” 

Your phone lights up on the nightstand. 

Your brain never shuts off. You toss, you kick the covers off, you pull them back on, and you watch the clock. 

By morning you feel like you fought all night. You are already behind before the day even starts.

Mistake 2: You use alcohol or caffeine at night

You pour a glass of wine to relax or grab a late coffee to finish chores. 

It works for an hour, then 1 a.m. hits and you wake hot and restless. 

You doze, then 3 a.m. hits and you are up again. 

Morning brings a heavy head, a short fuse, and the kind of fog that makes simple tasks feel hard. 

You promise yourself you will do better tomorrow. Tomorrow comes and the cycle repeats.

Mistake 3: You work until you drop

You answer one more email. You pack lunches. You switch the laundry. 

You tell yourself you will sleep when you are done. You are never done. 

You climb into bed wired and hope your body will just shut down. It does not because your mind keeps solving problems in the dark. 

The next day you are slower in meetings and harder on yourself at home. 

You wonder where your old focus went.

Mistake 4: You try to force sleep when you wake up

You check the clock. 

You count the hours until the alarm. 

Your chest gets tight. 

Your brain starts a highlight reel of old arguments, new worries, and the to-do list that will not quit. The harder you try to be calm, the more awake you feel.  

It’s awful and ALL the women talk about this.

Mistake 5: You “catch up” on weekends

You sleep in on Saturday because you are exhausted from the week. 

It feels like the only relief you get. Then Sunday night you are wide awake again. 

You realize that strategy doesn’t work but not sure what else to do.

How do you fix any of this?

Here’s something you can try.

Make your last hour quiet and cool. Turn screens off. Dim the lights. 

Set the room cooler than you think you need. 

Give your body a clear message that it is safe to rest.

If you’ve “tried everything,” good. You’re closer than you think. 

The order and timing are what make the difference.

See you next Sunday!

Rooting for you,

Dr. Tamara Beckford

Menopause Coach For Women

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