Menopause and Sleep: Why Your Sleep Can Change – and What You Can Do About It
For many women, the menopause brings changes that can affect almost every aspect of daily life – and sleep is often one of them.
October is menopause awareness month. The perfect time to support sleep for those in perimenopause and menopause.
Difficulty falling asleep, waking frequently during the night, waking too early and feeling exhausted the next day are all common experiences during perimenopause and menopause. In fact, sleep problems are recognised as a symptom of menopause by the NHS, and they can be particularly difficult when combined with night sweats, anxiety, mood changes or brain fog.
The good news is that understanding what is happening to your sleep is an important first step towards improving it.
Why does menopause affect sleep?
During perimenopause and menopause, levels of hormones including oestrogen and progesterone fluctuate and eventually decline. These hormonal changes can influence sleep directly, while other menopause symptoms can make getting a good night’s sleep even more difficult.
For example, hot flushes and night sweats can wake you repeatedly during the night. Anxiety or racing thoughts may make it harder to switch off, while changes in mood, bladder symptoms or restless legs can also interrupt sleep.
The result can be a frustrating cycle: poor sleep leaves you feeling tired and irritable during the day, while stress and worry about not sleeping can make it harder to sleep the following night.
The Sleep Charity explains that sleep disturbance is a very common experience during the perimenopause and menopause, with difficulties including trouble getting to sleep, waking during the night and waking earlier than planned.
Why does sleep matter so much during menopause?
Sleep isn’t simply about feeling less tired. Good quality sleep supports our physical health, emotional wellbeing, concentration, memory and ability to cope with everyday demands.
When you’re already navigating hormonal changes, poor sleep can make other symptoms feel harder to manage. You might find yourself struggling to concentrate at work, feeling more emotional than usual, experiencing increased irritability or simply feeling that you’re running on empty.
This is why sleep should be considered an important part of looking after yourself during menopause – rather than something you simply have to put up with.
6 ways to support better sleep during menopause
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Keep your bedroom cool
If night sweats or feeling overheated are disturbing your sleep, keeping your bedroom cool can make a difference. Consider breathable nightwear and bedding, and make sure your bedroom is well ventilated.
It is recommended to keep the bedroom at a comfortable, cool temperature and choosing light, breathable bedding where possible.
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Give yourself time to wind down
It’s difficult to go from a busy day straight into bed and expect your brain to switch off immediately.
Try creating a regular wind-down routine before bedtime. This could include reading, listening to something relaxing, having a warm bath or shower, practising breathing exercises or simply putting your phone away and giving yourself some quiet time.
A consistent bedtime and wake-up time can also help reinforce your body clock.
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Watch your caffeine and alcohol intake
Caffeine can make it harder to fall asleep and may affect the quality of your sleep, particularly when consumed later in the day.
Alcohol can also be problematic. Although it may initially make you feel sleepy, it can disrupt sleep later in the night and may trigger or worsen hot flushes and night sweats.
If your sleep is suffering, consider experimenting with reducing caffeine later in the day and avoiding alcohol close to bedtime.
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Get daylight and movement during the day
Our body clock responds strongly to light. Getting outside during the day, particularly earlier in the day, can help support a healthy sleep-wake rhythm.
Regular physical activity can also support better sleep and overall wellbeing. Even a daily walk can be a useful way of building movement into your routine.
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Don’t ignore stress
Menopause can be a period of significant change, and worries about health, relationships, work, family or the future can all affect sleep.
If you find your mind racing when your head hits the pillow, try writing down anything that is on your mind before bed. Relaxation, mindfulness or breathing exercises can also help create a clearer transition between daytime and sleep.
If persistent insomnia is becoming a problem, cognitive behavioural therapy for insomnia (CBT-I) can be an effective treatment and is something you can discuss with a healthcare professional.
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Get help when you need it
Perhaps the most important message is that you don’t simply have to accept months or years of poor sleep as part of menopause.
If sleep problems are persistent, are affecting your quality of life or are making it difficult to function during the day, speak to your GP or another qualified healthcare professional.
There may be an underlying sleep disorder or another issue contributing to your symptoms, and there are treatment options available. Depending on your individual circumstances, your healthcare professional may discuss approaches including HRT, CBT or other treatments.
It’s also worth remembering that not every sleep problem during midlife is necessarily caused by menopause. Persistent snoring, gasping or choking during sleep, excessive daytime sleepiness or other significant changes in your sleep should be discussed with a healthcare professional.
You don’t have to struggle alone
Menopause is a natural stage of life, but that doesn’t mean women should be expected to simply endure symptoms that are affecting their health, wellbeing or working life.
Sleep is an important part of the picture. Understanding the connection between menopause and sleep can help you recognise what is happening, make practical changes and know when it’s time to seek further support.
The Sleep Charity has a range of information and resources to help, including practical advice on menopause and sleep https://thesleepcharity.org.uk/
If you’re struggling with your sleep and would like to talk to someone, you can also find out more about the National Sleep Helpline and the support available from The Sleep Charity.
The information in this article is for general information and is not intended to replace individual medical advice. If you are concerned about your symptoms or your sleep, speak to your GP or another appropriately qualified healthcare professional.