10 lifestyle changes to get started with

An easy start this week

You don't need to change everything at once. Choose two things to try for two weeks – for example, a regular evening routine and a walk most days. Then see what actually helps you.

1

Move regularly

Walking, cycling, swimming, or other activity you enjoy can help your sleep, mood, and overall well-being. Strength training also helps preserve muscle and strengthen bones.

Start simply: 20–30 minutes of walking on days when it suits you.

2

Create a cooler sleeping environment

A cool bedroom, lighter blanket, and breathable pajamas can make the night more comfortable if you sweat or get hot.

Start simply: Try lowering the temperature or switching to a thinner blanket.

3

Keep regular sleep times

Try to get up at about the same time every day and create a calm routine before bedtime. Reduce screen time and things that keep you awake if you notice it affects your sleep.

Start simply: Set aside 20–30 minutes for unwinding in the evening.

4

Eat a varied diet and get enough protein

Protein helps preserve muscle mass. Calcium and vitamin D are important for bones. Try to eat a varied diet with vegetables, fruit, whole grains, legumes, and suitable protein sources.

Start simply: Add a protein source to your main meals.

5

Review coffee and alcohol

Caffeine can disrupt sleep, while alcohol can impair sleep quality and worsen certain issues. The effect varies between people.

Start simply: Try less caffeine in the afternoon and note if alcohol affects your nights.

6

Plan in recovery

Stress can make it harder to manage everyday life and can affect sleep and well-being. Try relaxation, gentle yoga, meditation, or slow breathing.

Start simply: Take five minutes without demands or screens during the day.

7

Choose clothes and textiles that feel comfortable

Breathable pajamas, layers that are easy to take off, and bedding that feels comfortable can make it easier to manage fluctuating temperatures.

Start simply: Try different materials and blankets to find what works best for you. These choices improve comfort, but do not treat hot flashes themselves.

8

Get to know your personal triggers

Heat, alcohol, caffeine, or spicy food can trigger issues in some people, but not all. It is better to investigate your own patterns than to avoid everything unnecessarily.

Start simply: Write down sleep, hot flashes, and habits for two weeks.

9

Talk about how you feel

Sharing experiences with a friend, partner, or another person you trust can reduce the feeling of loneliness and make it easier to ask for support.

Start simply: Tell someone what is hardest for you right now.

10

Adjust the demands on yourself

If sleep is poor or concentration falters, it can help to do one thing at a time, use reminders, and plan in breaks.

Start simply: Choose the three most important tasks for the day and let the rest wait if possible.