Tired of feeling tired? Here are some simple tips to help you get to sleep.

After a night spent tossing and turning, you wake up feeling like a couple of the Seven Dwarves: sleepy…and grumpy. Restless nights and weary mornings can become more frequent as we get older and our sleep patterns change—which often begins around the time of menopause, when hot flashes and other symptoms awaken us.

“Later in life there tends to be a decrease in the number of hours slept,” says Dr. Karen Carlson, associate professor of medicine at Harvard Medical School and director of Women’s Health Associates at Massachusetts General Hospital. “There are also some changes in the way the body regulates circadian rhythms,” she adds. This internal clock helps your body respond to changes in light and dark. When it undergoes a shift with age, it can be harder to fall asleep and stay asleep through the night.

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