How can I rewire my brain for better sleep during menopause?

When our sleep is suffering and every night feels like a challenge, it's easy to fall into negative thought patterns and ways of thinking. However, when it comes to programming our brains for better sleep, the first thing we need to address is our thought processes and how they contribute to our sleep struggles.

Many individuals I work with, and especially women who have found their sleep is affected by menopause-related symptoms, often describe themselves as "bad sleepers." They frequently use phrases such as "I never get any sleep" or "I can't cope the next day." These negative thoughts and catastrophic language surrounding sleep create a significant hurdle.

To rewire your brain for better sleep, changing these thought patterns is crucial. Just like a garden, your brain is a fertile ground where thoughts are the seeds you plant. If you continuously plant seeds such as "I am a bad sleeper," "If I don’t sleep tonight I won’t perform in that meeting tomorrow," or "I know I won't enjoy the weekend if I don’t sleep well," these beliefs will grow and perpetuate the cycle of poor sleep.

Research shows that our thoughts have a profound impact on how we feel. Positive thoughts generate positive feelings, just as thinking we're beautiful makes us feel beautiful. The same principle applies to sleep.

With this in mind, it's essential not to let unhelpful thoughts about sleep become part of your internal dialogue. Let's explore three steps to rewire your brain and promote better sleep during menopause:

1. Notice your thoughts: Begin by becoming aware of how often you say negative things to yourself about sleep. Even if you believe you're a bad sleeper, take note of these thoughts without judgment. Each time you recognise a negative thought, pause and examine it. How does this thought make you feel?

2. Reframe your thoughts: Once you've started noticing negative thoughts, the next step is to reframe them slightly. Shift your perspective and find a more balanced way to express your thoughts. Instead of saying, "I've always been a terrible sleeper," reframe it as "I don't always sleep brilliantly." See the difference? Neither is positive but the second doesnt ignite the same fearful feelings. Rather than using catastrophic language like "I can't cope on less sleep," consider the true meaning of "I can't cope." If you're still managing to fulfill your daily responsibilities, you are coping, even if you don't feel your best.

3. Think like a good sleeper: As you reframe your thoughts and observe how they make you feel, it's time to adopt the mindset of a good sleeper. To feel like a good sleeper, you need to think like one. Make a list of thoughts that a good sleeper would have. For instance, "Even if I don't sleep well, I will cope tomorrow" or "I always get some sleep, and I'm taking steps to improve my sleep."

In essence, you need to unlearn negative thinking and reprogram your thoughts to align with those of a good sleeper. By consciously shifting your mindset, you can rewire your brain for better sleep during menopause.

Remember, change takes time and patience. Celebrate small victories along the way, and be kind to yourself throughout this process. You have the power to transform your sleep and embrace restful nights.