12 Biohacks to Sleep Better With Menopause and Depression

It’s a vicious cycle — hot flashes and depression get in the way of sleep, and being sleep deprived makes menopause and depression symptoms worse. How can you get the restorative sleep you need every night? Prescription sleep aids usually aren’t the answer. What works are small lifestyle changes, or “biohacks,” especially if you try those with some science behind them. The benefits also include better heart and brain health.

Eating well for better sleep takes more than cutting out caffeine. Try eating fewer processed and prepackaged foods as well as overly spicy foods. They can all get in the way of quality sleep. There’s also evidence that following the Mediterranean diet eases many menopause symptoms and can be a nutritious starting point. Tip: Ditch the alcohol, especially before bed.

This essential mineral stands out for its role in brain health. It also helps with sleep and mood. One study found that 500 milligrams a day for eight weeks led to better sleep quality. Because high amounts can cause low blood pressure or an irregular heart rate, check with your doctor first. Or get magnesium naturally by eating more leafy greens, whole grains, nuts, and seeds.

Exercise has benefits that go beyond heart health. It not only releases feel-good hormones to lift your spirits, but also helps you sleep better. Try to get moving on a regular basis so the wellness boosts can build on each other. Most important is to find activities you’ll enjoy, from the gentle movements of yoga to the empowering results of weight training. Tip: Don’t work out close to bedtime or you may have trouble falling asleep.

There are many simple ways to manage stress besides tried-and-true deep breathing and meditation. Some can be a lot of fun to do, like yoga, tai chi, qi gong, music therapy, and dance therapy. Benefits besides better sleep include menopause symptom relief and improved emotional well-being. Experiment with a few mind-body practices to see what you like best and which works best for you.

Keeping a journal is a great way to identify and process all your emotions. Expressing them on paper can in turn help you sleep better. It doesn’t have to be long or complicated. Try writing for just a few minutes at the end of every day and include the positive things that happened to you and what you’re grateful for.

Cooling bed systems, like the Chilipad, can cool your bed down to 55 degrees, a temp more conducive to sleeping. A small study also found that it also reduced the number of hot flashes among women who participated. Many other manufacturers, like BedJet and Eight Sleep, have introduced their own versions. Also important: Practice sleep hygiene steps like going to sleep and waking up at the same times every day, keeping your bedroom itself cool and dark, and banishing all electronics and light-emitting gadgets.

Different parts of the light spectrum can improve depression, sleep problems, and menopause symptoms. Recent attention is on devices that deliver red or near infrared light to stimulate blood flow in the brain and boost mood. Also called low-level light therapy or low-level laser therapy, the wavelengths it delivers go deep enough to reach brain tissue. Available as hats and helmets, these wearables can range from hundreds to thousands of dollars, so comparison-shop. Research is looking at the potential of bright white light boxes to bring relief as well.

Many nutrients have been studied for their ability to ease sleep problems connected to menopause and depression. But there have been mixed results. Since they’re sold over the counter, they’re easy to try but not guaranteed safe. First check with your doctor or a nutritionist to see if you could get negative interactions with drugs or other supplements you’re taking. Here are options with some positive research behind them.

Extracts from this plant have helped some women with hot flashes. Taking it may also benefit sleep. It’s possible that black cohosh works by positively affecting the brain chemicals responsible for your sleep/wake cycles.

Also known as black cumin and black seed oil, some studies have shown benefits, though a few were funded by the makers of one brand. Independent research found benefits from taking a daily 1,000 milligram capsule. Women had fewer menopause side effects like hot flashes, but there was no improvement in blood markers for stress.

Isoflavones are plant compounds rich in phytoestrogens, which mimic human estrogen. They’re found in soy foods and legumes like lentils and chickpeas as well as in soy-based supplements. Taking 25 milligrams of isoflavones a day can improve sleep. One possible explanation is that isoflavones bind to estrogen receptors in the body and ease menopause symptoms so you can sleep easier.

A flowering plant, valerian has sedative properties, meaning it can make you drowsy. It works by affecting certain receptors in the brain. Studies have found that it can improve sleep quality and help you get to sleep faster. Taken along with chamomile, it may help you relax, too. Because of its potency, it’s important not to take it with any other sleep aids.