Our Circadian Rhythm is our body’s sleep wake cycle or our internal body clock. It regulates sleep, body temperature and hormone release.

As a woman goes through the menopause journey levels of oestrogen, melatonin and progesterone all start to decline. These hormones are important in maintaining a woman’s circadian rhythm. With the fluctuating levels of these hormones our circadian rhythm is disrupted.

Here are some key signs that your circadian rhythm is disrupted:-

• You feel sleepier in the early evening. Women often comment to me that the minute they relax on the sofa after dinner they struggle to keep their eyes open.

• You are awake well before the alarm goes off in the mornings, lying there trying to get back to sleep can be frustrating in itself.

• You may experience more hot flushes late afternoon and evening as well as night sweats.

There are things you can do to help get your circadian rhythm back in sync. This may in turn help to improve some of the symptoms you are experiencing including mood regulation, lack of energy, sleep disturbances and hot flushes. Here are some strategies. Spring and summer time are a particularly good time to get your rhythm back in sync as the mornings are lighter:-

• Dim the lights in the evening so your body knows it is nearly time for sleep. If you are able to try sleeping with the curtains open, morning light will help you wake naturally.

• Set a sleep / wake routine and try and stick to it. For example go to bed at 10.30pm and set the alarm for 6.30am. Try to do this same routine for at least four weeks including the weekends if possible.

• Within thirty minutes of waking up try to get outside and get some morning light. This could be walking the dog, taking a short walk or simply having your morning cuppa in the garden.

• Try to do some form of regular physical activity, this is especially good in the morning if possible.