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Struggling to sleep during menopause? Here’s how to get your rest back
Written byMedico Digital
Reviewed byDr Shazia Malik
Tossing and turning through menopause? Discover what’s really behind your sleepless nights — and the expert-backed changes that can help you drift off and wake up feeling like yourself again
Summary
1Why does menopause affect sleep?
Blame it on the hormones. Menopause brings on a wave of hormonal changes that can seriously shake up your sleep...
2Common sleep problems during menopause
Everyone’s experience is different, but there are a few familiar culprits…
3How to sleep better during menopause
Menopause can mess with your sleep in all sorts of ways – but the good news is…
Sleepless nights, sweaty sheets and a side of snoring? Welcome to the midlife sleep shuffle. Menopause can throw a few curveballs at your bedtime routine – but it doesn’t have to win.
Hot flushes, disrupted sleep, waking up for no reason at all – it’s no surprise that menopause can throw your nights off track. And when you’re lying awake for the third time in one night, it can feel like restful sleep is a thing of the past.1
But that’s not the whole story. There are real, practical ways to make nights smoother and mornings less groggy.2
So, grab a peppermint tea and let’s break down what’s really going on with menopause and sleep – and what you can do to get some proper rest.
Why does menopause affect sleep?
Blame it on the hormones. Menopause brings on a wave of hormonal changes that can seriously shake up your sleep.1,3 As oestrogen and progesterone levels drop, they affect everything from your body temperature to your mood and stress levels – three key ingredients for a restful night.1,3
Oestrogen helps keep your sleep cycle steady and plays a role in regulating body temperature.4,5 When it dips, hot flushes and night sweats can crash your sleep disruption and jolt you awake.6
Then there’s progesterone, a hormone with calming effects. As it drops, you might find it trickier to relax into sleep – or stay there.7
During menopause, cortisol, your stress hormone, may rise at night due to hormonal shifts.8 This can leave you feeling wired instead of sleepy. And as we age, melatonin levels tend to drop, making it harder to fall asleep or stay asleep through the night.9
Mood swings and anxiety are another layer. These emotional rollercoasters can stop you from winding down and staying asleep.10 On top of that, menopause may shift how your body cycles through sleep, meaning you spend less time in the deep, restorative phases and more time in lighter sleep.11 Cue frequent waking and a general sense of fatigue.
In short, hormonal imbalance plus age-related shifts in sleep architecture can make menopause feel like a perfect storm for sleep problems.12 But once you know what’s going on behind the scenes, you can take steps to get sleep back on your side.
Common sleep problems during menopause
Everyone’s experience is different, but there are a few familiar culprits when it comes to sleep disturbances during menopause:12
- insomnia: one of the most common challenges. Whether it’s struggling to fall asleep, staying asleep or waking up far too early, it can feel like you’re constantly battling your pillow
- night sweats: heat can hit out of nowhere, waking you up feeling hot, clammy and uncomfortable – sometimes more than once a night
- frequent waking: you might find yourself waking up often, even if there’s no obvious reason, making getting back to sleep not always easy
- restless legs: that itchy, creepy feeling in your legs at night. It makes it nearly impossible to get comfy and stay still, turning what should be peaceful sleep into a constant struggle
- mood-related sleep issues: anxiety, low mood or racing thoughts can get in the way of winding down at night. It’s like your mind’s on a loop and your body can’t catch up to the idea of sleep
- snoring or sleep apnoea: hormonal changes and weight fluctuations can contribute to sleep-disordered breathing. Suddenly, snoring’s louder than ever or mild sleep apnoea has you waking up gasping for air
Menopause can often be a transitional life period for many other reasons, rather than just hormonal. This can be a time when children leave home, elderly relatives need more care and work can have its own demands – enough to impact sleep in isolation, even without the hormonal fluctuations and associated symptoms that the perimenopause and menopause bring.
These disruptions don’t stop when the alarm goes off. Ongoing sleep issues can leave you feeling drained, irritable and foggy during the day, making it even harder to cope with other menopause symptoms.12 There’s a link between many of these problems and hormonal shifts, but stress, age-related changes and health conditions can all throw fuel on the fire.
How to sleep better during menopause
When sleep starts playing hard to get, it’s time to outsmart it. Menopause can mess with your sleep in all sorts of ways – but the good news is, there’s a lot you can do to improve things.1,2
Sleep isn’t one-size-fits-all, but these simple strategies can help make a real impact.
A solid wind-down routine is your brain’s cue to power down. Keep things calm and consistent with:2,13,14
- a warm (not hot) bath or shower
- stretching or gentle yoga
- screen-free reading or relaxing music
- calming teas with ingredients such as chamomile
- time to focus on spiritual wellbeing or mentally decluttering/relaxing
Journaling or jotting down a to-do list before bed can also help clear your mind and slow down those racing thoughts.15
Are night sweats ruining your rhythm? Aim to keep your sleep environment cool.2 Swap heavy duvets for breathable bedding and opt for moisture-wicking sleepwear. A bedside fan or cool gel pillow could be your new nighttime best friend.
Skip caffeine, spicy food and nightcaps.6,10 Instead, snack on light, blood sugar-friendly options, such as wholegrain crackers with nut butter. Herbal infusions like lemon balm or passionflower may also help cue your body to unwind.16,17
If you’re glued to your phone until lights out, it could be sabotaging your sleep. The blue light from screens can throw off your body’s natural rhythm and make it harder to nod off.22 Try switching off a bit earlier – even 30 minutes can make a difference.23 Not sure what to do instead? Consider switching it up with some calming music or an audiobook to help you relax as you get ready for bed.24
Sometimes, you’re completely shattered, but your brain just won’t let up. You lie there, running through tomorrow’s to-do list or replaying something someone said three days ago.25 It’s frustrating and exhausting. But just doing one small thing – like stepping outside for a bit of air, reading a book or some breathwork – is enough to help you feel more grounded.24,26,27
Some people find mindfulness or guided meditation helpful, while others prefer progressive muscle relaxation – where you tense and release different parts of your body to let go of tension.26,28
If anxiety or low mood is consistently making it hard to sleep, cognitive behavioural therapy for insomnia (CBT-I) might be worth exploring. It’s a proven, non-medication approach that can really help.29
Regular movement during the day can set you up for better sleep at night.30 Think 30 minutes of walking, dancing or swimming – but wrap it up at least a few hours before bed. Gentle stretching or yoga in the evening may also help your body (and mind) ease into rest.13
If things aren’t improving, it’s worth having a chat with your GP. They can talk you through options like hormone replacement therapy (HRT), check for conditions like sleep apnoea or restless legs, and may suggest CBT-I – a talking therapy that some people find helpful when dealing with long-term sleep issues without medication.29,31
Bottom line? You’re not powerless. A few targeted tweaks and the right support can go a long way in helping you reclaim your rest – and feel more like yourself again.
The final say
Menopause might mess with your shut-eye, but it doesn’t have to steal your sleep for good. With a few smart switches – think cooler sheets, calmer evenings and a little extra support – you can start stacking the odds back in your favour.2,10
Tweak your routine, explore other helpers and don’t be afraid to get expert advice.2 These small but mighty changes could be the difference between dragging yourself through the day and feeling genuinely refreshed. Take a look at our favourite menopause products to support you through this time.
Disclaimer
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
1. Baker FC, et al. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin. 2018;13(3):443–56. https://doi.org/10.1016/j.jsmc.2018.04.011
2. National Institute on Aging. Sleep problems and menopause: What can I do? [Internet]. [cited 2025 Mar 20]. Available from: https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do/
3. Peacock K, Ketvertis KM. Menopause. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507826/
4. Brown AMC, Gervais NJ. Role of ovarian hormones in the modulation of sleep in females across the adult lifespan. Endocrinology. 2020;161(9):bqaa128. https://doi.org/10.1210/endocr/bqaa128
5. Zhang Z, et al. The effects of estrogens on neural circuits that control temperature. Endocrinology. 2021;162(8):bqab087. https://doi.org/10.1210/endocr/bqab087
6. Lugo T, Tetrokalashvili M. Hot flashes. Treasure Island (FL): StatPearls Publishing; 2022. Available from: https://www.ncbi.nlm.nih.gov/books/NBK539827/
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8. Cohn AY, et al. Effects of sleep fragmentation and estradiol decline on cortisol in a human experimental model of menopause. J Clin Endocrinol Metab. 2023;108(11):e1347–e1357. https://doi.org/10.1210/clinem/dgad285
9. Jehan S, et al. Sleep, melatonin, and the menopausal transition: What are the links? Sleep Sci. 2017;10(1):11–8. https://doi.org/10.5935/1984-0063.20170003
10. NHS. Menopause - things you can do [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/conditions/menopause/things-you-can-do/
11. Li J, et al. Sleep in normal aging. Sleep Med Clin. 2017;13(1):1–11. https://doi.org/10.1016/j.jsmc.2017.09.001
12. Maki PM, et al. Sleep disturbance associated with the menopause. Menopause. 2024;31(8):724–33. https://doi.org/10.1097/gme.0000000000002386
13. Gangadharan S, et al. Effectiveness of yoga on menopausal symptoms and quality of life among menopausal women: A systematic review. Int J Nutr Pharmacol Neurol Dis. 2024;14(3):300–16. https://doi.org/10.4103/ijnpnd.ijnpnd_23_24
14. Kazemi A, et al. Effects of chamomile (Matricaria chamomilla L.) on sleep: A systematic review and meta-analysis of clinical trials. Complement Ther Med. 2024:84:103071. https://doi.org/10.1016/j.ctim.2024.103071
15. Scullin MK, et al. The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. J Exp Psychol Gen. 2019;147(1):139–46. https://doi.org/10.1037/xge0000374
16. Shirazi M, et al. The effectiveness of Melissa Officinalis L. versus citalopram on quality of life of menopausal women with sleep disorder: A randomized double-blind clinical trial. Rev Bras Ginecol Obstet. 2021;43(2):126–30. https://doi.org/10.1055/s-0040-1721857
17. National Center for Complementary and Integrative Health. Passionflower [Internet]. [cited 2025 Mar 20]. Available from: https://www.nccih.nih.gov/health/passionflower/
18. Hausenblas HA, et al. Magnesium-L-threonate improves sleep quality and daytime functioning in adults with self-reported sleep problems: A randomized controlled trial. Sleep Med X. 2024:8:100121. https://doi.org/10.1016/j.sleepx.2024.100121
19. Office of Dietary Supplements. Valerian: Fact sheet for health professionals [Internet]. [cited 2025 Mar 20]. Available from: https://ods.od.nih.gov/factsheets/Valerian-HealthProfessional/
20. Maffei ME. 5-Hydroxytryptophan (5-HTP): Natural occurrence, analysis, biosynthesis, biotechnology, physiology and toxicology. Int J Mol Sci. 2020;22(1):181. https://doi.org/10.3390/ijms22010181
21. Office of Dietary Supplements. Ashwagandha: Is it helpful for stress, anxiety, or sleep? [Internet]. [cited 2025 Mar 20]. Available from: https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
22. Wahl S, et al. The inner clock – blue light sets the human rhythm. J Biophotonics. 2019;12(12):e201900102. https://doi.org/10.1002/jbio.201900102
23. CDC. About sleep [Internet]. [cited 2025 Mar 20]. Available from: https://www.cdc.gov/sleep/about/index.html
24. NHS. How to fall asleep faster and sleep better [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/how-to-fall-asleep-faster-and-sleep-better/
25. Kalmbach DA, et al. The impact of stress on sleep: Pathogenic sleep reactivity as a vulnerability to insomnia and circadian disorders. J Sleep Res. 2018;27(6):e12710. https://doi.org/10.1111/jsr.12710
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27. Ma J, et al. Effectiveness of a mindful nature walking intervention on sleep quality and mood in university students during Covid-19: A randomised control study. Explore (NY). 2022;19(3):405–16. https://doi.org/10.1016/j.explore.2022.08.004
28. NHS. What is mindfulness? [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/what-is-mindfulness/
29. Walker J, et al. Cognitive behavioral therapy for insomnia (CBT-I): A primer. Klin Spec Psihol. 2022;11(2):123–37. https://doi.org/10.17759/cpse.2022110208
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31. NHS. About hormone replacement therapy (HRT) [Internet]. [cited 2025 Mar 20]. Available from: https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/about-hormone-replacement-therapy-hrt/
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