Menopause and sleep: 7 tips for a better night’s rest

For many women, menopause brings more than just hot flashes and shifting hormones. One of the most common, and often most frustrating, changes is disrupted sleep. The link between menopause and sleep is strong, but understanding why it happens can be the first step toward finding relief.

If you’re experiencing restless nights, you’re not alone. When you know what’s behind your sleep struggles during menopause and find ways to manage them, better rest is within reach.

Why is sleep difficult during menopause?

Menopause is a natural life stage that marks the end of menstrual cycles. It is defined as the point when a woman has gone 12 straight months without a period, which usually happens in their late 40s or early 50s.

During this time, the ovaries gradually produce less of the hormones estrogen and progesterone, which play a role in regulating sleep. As these levels drop, both falling asleep and staying asleep can become more challenging.

For many women, though, it’s not just one factor keeping them from getting a good night’s sleep. It’s the combination of symptoms during menopause that leads to ongoing menopause sleep problems.

Several common menopause symptoms can directly affect how well you sleep:

• Hot flashes and night sweats. Sudden waves of heat and sweating, even in the middle of the night, can wake you abruptly and make it difficult to cool down and drift back to sleep.
• Mood swings, anxiety and memory fog. Emotional changes during menopause often make it harder to relax and fall asleep. Worries or restlessness may keep you awake long after bedtime.
• Body aches and physical disruptions. Joint stiffness, muscle aches or even heart palpitations can pull you out of sleep or prevent you from getting comfortable enough to rest.
• Urinary or pelvic changes. Increased bladder sensitivity or dryness can lead to nighttime bathroom trips or discomfort that disturbs sleep.
• Environment-triggered hot flashes. A warm bedroom, heavy blankets or tight sleepwear can worsen hot flashes and night sweats.

Put together, these challenges can make sleep during menopause feel like a tug-of-war. Between temperature spikes, body discomfort, mood swings and mental anxiety, bedtime can become more stressful than restful, turning the combination of menopause and sleep into a nightly struggle.

7 tips for better rest during menopause

The sleep issues that many women encounter during menopause are more than an occasional restless night. It can mean difficulty falling asleep, waking frequently or rising too early. Over time, poor rest can drain your energy, affect your concentration and interfere with your overall well-being.

Implementing these small adjustments to your daily habits and sleep environment can make a difference and allow you to get some rest at night.

1. Cool your sleep space. Keep your bedroom temperature lower, choose moisture-wicking sheets and use a bedside fan to lessen the impact of night sweats.
2. Limit caffeine and alcohol. Both can disrupt sleep cycles, especially when consumed in the afternoon or evening.
3. Establish a calming bedtime routine. Reading, gentle stretching or practicing deep breathing before bed can prepare your body and mind for rest.
4. Stay active during the day. Regular exercise supports better sleep and reduces stress. Just avoid vigorous workouts right before bedtime.
5. Stick to a consistent schedule. Going to bed and waking up at the same times each day helps your body maintain its natural rhythm.
6. Reduce screen time before bed. The blue light from phones, tablets or TVs can interfere with the brain’s ability to wind down.
7. Manage stress in healthy ways. Meditation, journaling or talking with a counselor can calm racing thoughts that make it harder to fall asleep.

While sleep changes are common during menopause, ongoing insomnia or extreme fatigue should not be ignored. Poor sleep can affect your heart health, memory, mood and daily functioning.

If lifestyle adjustments aren’t enough, your doctor can explore medical treatments, check for underlying conditions and recommend a personalized approach that works best for you.

Speak to your OBGYN to see if you are a candidate for hormone replacement therapy (HRT). HRT can make a difference in the quality of sleep in perimenopause and menopause. Short-term sleep aids or nonhormonal medications may also sometimes be recommended as part of your treatment plan.

Learn what to know on your journey through menopause with our menopause webinar

Are supplements helpful for menopause sleep problems?

When it comes to improving sleep during menopause, some women find that supplements play a supportive role. While they’re not a quick fix, certain supplements may complement good sleep habits and create better conditions for sleep.

It’s important to keep in mind that supplements can affect people differently and may interact with other medications, so discussing options with your healthcare provider is always a smart first step.

Finding the right approach may take some trial and error, but with patience, supplements may help your body get the restorative rest it needs. If you’re considering supplements to help address issues with menopause and sleep specifically, these may help improve rest and relaxation.

• Melatonin: Helps regulate the body’s sleep-wake cycle, making it easier to fall asleep.
• Magnesium: Supports relaxation of muscles and the nervous system, promoting deeper, more restful sleep.
• Ashwagandha: An adaptogenic herb that may reduce stress and calm the mind, helping with sleep onset.
• Tart cherry: Naturally contains melatonin and antioxidants that may improve sleep duration and quality and is used in the “sleepy girl mocktail”
• Herbal remedies like lemon balm, valerian root or chamomile.

Finding rest through the menopause transition

While sleep troubles during menopause can feel overwhelming, they don't have to define your nights. Understanding how menopause affects your sleep and taking proactive steps like making supportive lifestyle changes and working with your healthcare provider, can help you reclaim restful sleep. Menopause marks a natural shift in the body’s cycles, and with the right strategies and treatments, you can sleep more soundly and wake up feeling energized and ready for your day.

If you’re experiencing menopause and it’s impacting your sleep and overall health, talk to your primary care physician or find an OBGYN near you.