The Menolys Library

Aim for at least 7 hours

The CDC recommends at least 7 hours of sleep a night for adults. Count back from the time you need to be up, and be in bed a little before that.

Same time, every day

Going to bed and getting up at the same time every day, weekends included, is one of the habits the CDC lists to improve sleep.

Caffeine: stop 6 hours before bed

In a small sleep study, a strong dose of caffeine taken 6 hours before bedtime still cut sleep by more than an hour, and people didn't notice it. Bed at 10:30? Last coffee by 4:30.

Alcohol and the second half of the night

Alcohol can help you fall asleep, but research shows it disrupts sleep in the second half of the night, right when 3 a.m. wake-ups happen.

Awake for 20 minutes? Get up

If you can't fall back asleep, get up and do something calm in dim light, then return to bed when sleepy. It's part of CBT-I, which the American College of Physicians recommends first for chronic insomnia.

Screens off 30 minutes before bed

The CDC suggests turning off electronic devices at least 30 minutes before bedtime, and keeping your bedroom quiet, relaxing and cool.

Insomnia: therapy comes first

For chronic insomnia, the American College of Physicians recommends CBT-I, a short structured therapy, as the first treatment, before sleeping pills. Ask your doctor where to find it.

When to see someone about sleep

The CDC advises talking to a healthcare provider if you regularly have problems sleeping. Your 30-day summary in Menolys gives them something concrete to look at.

Note what sets them off

The National Institute on Aging suggests noting what triggers your hot flashes and how much they bother you. It helps you choose what to try.

What works best, by the evidence

The Menopause Society's 2023 review found the strongest evidence for hormone therapy, some non-hormonal medicines, CBT and clinical hypnosis. Cooling and avoiding triggers can add comfort, but weren't shown to reduce hot flashes.

Layers and a fan

For comfort, the NIA suggests layers you can take off, a portable fan, and a cooler bedroom with layered bedding for night sweats.

Hormone therapy: timing matters

Under 60 or within 10 years of menopause, without contraindications, The Menopause Society says the benefits generally outweigh the risks for bothersome hot flashes. A personal decision to make with your doctor.

A diary beats memory

Researchers found a digital hot flash diary measures hot flashes more precisely than questionnaires about the past. That's what your 30-second check-in does.

You don't have to wait it out

In the large SWAN study, frequent hot flashes and night sweats lasted a median of 7.4 years. If yours bother you, it's worth talking about options now.

Low mood is not a weakness

Experts describe perimenopause as a window of higher risk for depressive symptoms. If low mood or loss of interest sticks around, talk to your doctor: it's common and treatable.

150 minutes a week

U.S. guidelines: 150 minutes of moderate activity a week, like brisk walking. That's about 30 minutes, 5 days a week.

Strength, twice a week

The same guidelines add muscle-strengthening activity at least 2 days a week, working legs, hips, back, belly, chest, shoulders and arms.

Menopause is a heart moment

The American Heart Association describes the menopause transition as a time when heart-disease risk speeds up. A good moment to ask your doctor about your blood pressure, cholesterol and blood sugar.

Calcium: 1,200 mg a day after 51

That's the NIH recommendation for women 51 to 70. Food first: dairy, canned sardines or salmon with bones, kale, bok choy and fortified foods.

Vitamin D helps you use calcium

Vitamin D helps your body absorb calcium. The recommended amount is 600 IU a day up to age 70, then 800 IU. Ask your doctor before adding supplements.

Leaks when you laugh?

A 2025 review of trials found pelvic floor exercises linked to fewer symptoms in older women with urinary incontinence. A pelvic floor physical therapist can show you how.

A mammogram every 2 years

The U.S. Preventive Services Task Force recommends screening mammograms every 2 years for women 40 to 74. Due for yours?

Dryness has real treatments

Vaginal dryness and pain with sex are part of the genitourinary syndrome of menopause. The Menopause Society names hormone therapy the most effective treatment for it: worth raising with your doctor.