How did you sleep last night? If your anything like me your sleep might have been sub optimal. I woke up at 3:45 this morning and still have to manage a full day. While I usually wake closer to 5 AM, early mornings are just part of my reality now. Add in a leg cramp from forgetting to drink enough water with electrolytes after yesterday's workout, and you've got a typical menopause morning.
I had planned to write about Menopause Awareness Month in October and share how overwhelming all the information out there can be. (Check out our quiz if you're feeling confused about where to start. It lives on our home page header.) But that subject felt too broad. Instead, I wanted to bring it back to the personal.
We're All in This Together
During menopause, we tend to move as a pack — from sleep disruptions to hot flashes, muscle aches to brain fog. Sharing our experiences helps us all learn and feel less alone in this journey.
Today, on this sleepy mid-morning, I'd like to share my morning routine. Well, my optimal morning routine — the one I follow regardless of how I slept. It just might look slightly different from day to day.
Please note: I am officially tired today, and that's exactly when holding tight to my routine. It's my best chance to turn the day around.
My Morning Foundation
Here's what I do, and have been doing for a few years now:
1. Hydrate First Thing
I wake up and drink water with a little lemon and just a pinch of salt. Nothing fancy, but it helps rehydrate my body after the night.
2. Movement (45-60 minutes)
I'm lucky enough to have equipment at home for a solid workout without going anywhere. This time of year in late September, when I wake up and it's still dark, I'm not eager for outdoor walks yet.
My typical routine:
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Rowing: I start most mornings with my rower, keeping it at zone 2 intensity (meaning I can talk).
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Strength training: Weight lifting and bodyweight exercises - I switch it up with different muscle groups on different days.
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Kettlebells Swings: 3 times a week.
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Core and stretching: I always finish here - core can happen daily.
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Savasana: Laying it all out on the floor for a few minutes.
I work out 7 days a week — it's become non-negotiable for my mental and physical health. On days I am low energy I will focus on body weight movements and stretching. The point is to move. To wake up the body and settle the mind.
3. Meditation (15 minutes)
This looks different depending on the day:
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Sometimes writing in my journal
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Sometimes listening to a guided meditation
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Sometimes sitting in silence
The goal is simple: sit and quiet the mind.
4. Shower and Get Dressed
I prepare for whatever comes next in my day.
5. First Meal + Caffeine
For breakfast, I have either:
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A smoothie (check out our recipes here)
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Vanilla greens stirred into oatmeal with berries and Alexis's incredible gluten-free, vegan granola (she tells me mine has no added sugar 😉)
This protein-heavy meal helps balance my blood sugar and keeps me satisfied throughout the morning.
Then I will have some tea, unsweetened and black. I enjoy coffee sometimes as a treat. I recommend being curious about how caffeine impacts your mood, sleep and energy levels. It's different for everyone. I have found that coffee doesn't work and tea does.
My Sleep Schedule (for reverence):
Bedtime: 10 PM
Wake time: No later than 5 AM
Frequency: 7 days a week
The whole routine takes about 2 hours, maybe a touch more.
Making It Work for Your Life
I know this sounds unrealistic if you have little kids at home (mine are both out of the house now) or an early job start with a commute. But this is a framework, not a rigid prescription.
The Key Components:
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Water - Hydration first
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Exercise - Movement for your body
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Meditation - Quiet time for your mind
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Nutrition - Fuel that sustains you
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Caffeine (optional) - If it works for your body
You can shorten these elements or make them longer and more luxurious. The point is to have a routine that works rain or shine.
Why Consistency Matters in Menopause
Having a morning routine helps you:
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Get to know yourself and your natural rhythms
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Understand your moods and energy patterns
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Build confidence in your ability to handle whatever the day brings
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Learn to feel at home in your changing body
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Make quick adjustments based on what you have that day
When you have this solid foundation, all the other advice and information coming at you about menopause — what you must do, what you should do — becomes more clear.
The Bottom Line
Keep it simple. Your morning routine doesn't have to be perfect or look like anyone else's. It just needs to be yours — something you can return to no matter what kind of night you've had or what the day ahead holds.
Start where you are, with what you have, and build from there.