Gratitude - how practicing it can help pick you up when menopause knocks you down. Again…and again.
Buy a diary and a brand new pen - and keep those specifically for practicing gratitude.
Can Practicing Gratitude Really Improve Sleep, Reduce Stress, and Boost Wellbeing? And if so - how?
Menopause is a natural transition that affects 50% of the population but I’m sure that right now, it can feel anything but easy. You’re struggling with hot flushes, night sweats, mood swings, weight changes, and insomnia so it’s no wonder so many women search for ways to sleep better in menopause, manage stress, and feel more in control of their bodies.
So, what if there were one simple, yet powerful tool that research has shown will support all 3 of these things? I’m happy to share with you that there is….. and it’s Gratitude.
Practicing gratitude during menopause doesn’t make symptoms disappear, but it can shift your mindset, calm your nervous system, and improve both emotional and physical wellbeing. Let’s explore how gratitude works, what the science says, and practical ways to bring it into your daily life.
Why Gratitude Matters in Menopause
Menopause can often feel like a time of loss: of sleep, of energy and of hormonal balance (amongst a billion other things). Gratitude helps reframe this narrative by focusing on what you do have: strength, resilience, wisdom, and opportunities for new habits (even if you can’t see or appreciate it right now).
For many women, this mental shift can ease the burden of symptoms, improve sleep, and reduce the stress that often makes menopause symptoms worse.
The Science of Gratitude: What Research Shows
Gratitude has been widely studied, and the benefits line up closely with the challenges women face in menopause.
Better sleep in menopause: Studies show people who keep a gratitude journal fall asleep faster, stay asleep longer, and feel more rested. For women struggling with menopause insomnia, gratitude is a natural tool worth trying.
Lower stress & cortisol: Gratitude practices reduce stress hormones, which can make hot flushes and night sweats less intense. Lower stress also supports healthier hormone balance overall which can lead to facilitating weight loss,
Improved mood & resilience: Gratitude is linked with fewer feelings of depression and anxiety, both of which are common during perimenopause. It also builds resilience so you bounce back more easily from rough days.
Healthier relationships: Expressing gratitude strengthens social connections. A supportive network is one of the best protectors against menopause stress so it can also be a nice idea to share your gratitude ideas around the dinner table with your family or friends.
Physical benefits: Research also links gratitude to fewer aches and pains, to lower inflammation and to stronger immune function which are all important in midlife.
How Gratitude Helps with Common Menopause Symptoms
Insomnia & Night Waking → Writing down positive reflections before bed calms the mind and reduces racing thoughts.
Hot Flashes & Night Sweats → Stress can intensify these; gratitude lowers stress reactivity, making symptoms easier to manage.
Mood Swings & Anxiety → Gratitude shifts focus away from negative thinking patterns and helps stabilise emotions.
Brain Fog & Concentration → By training your brain to notice positive things, gratitude improves focus and clarity.
How to Practice Gratitude (Simple & Doable)
You don’t need to spend hours journaling. Start small, and keep it consistent.
Gratitude journaling → Each night, write down 3 things you’re grateful for. Be specific: “I had a full night’s sleep” or “My workout gave me energy.”
Bedtime gratitude routine → Instead of scrolling at night, take 2 minutes to reflect on one win from your day. This helps calm pre-sleep anxiety.
Gratitude in movement → While walking or lifting weights, say silently: “I’m grateful my body is strong enough to do this.”
Say it out loud → Tell someone you appreciate them. It strengthens bonds and boosts your mood instantly.
Mindful moments → Pause during the day and notice one thing you value which could be as simple as fresh air, a hot drink, a hug or a smile.
A Real Story of Gratitude in Menopause
One of my clients told me:
“I had so much to be grateful for in my life but it was all overshadowed by my perimenopause symptoms. When we worked together on sleep, nutrition, and strength training, I could finally shift my focus. Not only did my symptoms ease, but I felt stronger, calmer, and able to enjoy life again.”
Her experience shows that gratitude doesn’t erase symptoms, but it transforms how you live with them.
Final Thoughts
Menopause can be a challenging season, but gratitude is a proven way to soften the edges. It improves sleep, reduces stress, stabilises mood, and helps you focus on what matters most.
✨ This week, try writing down three things you’re grateful for each day. It may seem simple, but over time it can bring real shifts in how you feel — mind, body, and soul.
Because gratitude isn’t just about saying thank you. In menopause, it’s about reclaiming joy, resilience, and strength in the middle of change.