How to Get Better Sleep During Menopause: Experts Share Issues That Keep You Up and Ways to Combat Them

Going through changes that affect your mind and body is difficult at any age, but it can be especially trying throughout the menopausal years. You may find your moods are shifting, or you’re way more exhausted than usual. So, improving sleep during menopause is your top priority. However, if you’re unsure of what exactly is keeping you up at night and causing sleep problems, we turned to the doctors to reveal why you’re awake. Keep reading to learn about the symptoms that disrupt your sleep and how to combat them. 

How does menopause affect sleep? 

Many menopausal women struggle with sleep disruption. This can be anything from difficulty falling and staying asleep, constantly waking up throughout the night or rising much earlier than expected. The root cause for these poor sleeping habits comes down to hormone levels, as they are constantly changing. 

“The drop in estrogen and progesterone in menopause triggers a cascade of physiological changes that are directly connected to sleep disruption,” explains Kathleen Jordan, MD, NCMP, Chief Medical Officer at Midi Health. She points out that the lack of hormones also affects “serotonin activity, heavy periods during perimenopause and middle-age stressors” which all in turn can result in trouble sleeping. 

Reasons for lack of rest and how to get better sleep during menopause 

While every woman’s experience is different there are a few reasons why you might not be able to get good sleep during menopause. Luckily, there are also straightforward ways to combat them so you can return to sleeping soundly.  

Night sweats or hot flashes  

One of the most common reasons for lack of sleep is hot flashes and night sweats. These two experiences in body temperature are similar but it’s important to note that not all-night sweats are caused by hot flashes.  

“The decline in estrogen during menopause can cause night sweats, leading to disrupted sleep,” says Gina Nick, NMD, PhD, a licensed naturopathic physician with a focus on hormone balance and women’s health. “Consider bioidentical estrogen with your doctor if appropriate to replace the lost estrogen.” 

It’s also key to keep your bedroom cool. “Cooler environments have been shown to accommodate the best sleep (with 65 to 68 degrees Fahrenheit shown to be the optimal room temperature for most people.) and can minimize the negative sleep impact from nighttime sweating–especially in women who are already prone to night sweats from menopause,” adds Dr. Jordan. 

Stress or anxiety leading to bouts of insomnia 

Once again, the drop in hormones can affect sleep by increasing stress levels and leaving you in a state that has you feeling “wired but tired,” according to Dr. Nick. 

Menopause and midlife in general are more stressful as you may be dealing with career changes, older parents or financial issues. While cortisol (the stress hormone) production is typically high in the morning and low at night, this isn’t always the case for midlife women, resulting in sleep disturbance. “This keeps women alert at night, contributing to longer stretches of wakefulness, non-restorative rest, a buildup of ‘sleep debt’ and the lower quality of life that comes with extreme fatigue,” says Dr. Jordan.

Practicing relaxation techniques before bed can be a huge help. Things like yoga, breathing exercises or meditation ease your nervous system and remind you that it’s time to wind down.  A consistent bedtime can also make a difference in your sleeping routine.

“Additionally, supplementing with glutathione, a powerful antioxidant, can support overall hormone balance and reduce stress,” says Dr. Nick. “Glutathione (in the right form) aids in detoxification, and reducing oxidative stress, all of which contribute to better sleep quality.” 

Frequent urination 

Getting up to go to the bathroom during the night (especially more than once) could be a crucial factor if you’re going through menopause. “For women in menopause, the genitourinary syndrome of menopause (GSM) contributes to lesser bladder tone and thinning tissues which can lead to the need for frequent urination–adding yet another reason for disrupted sleep,” explains Dr. Jordan. 

While it’s important to stay hydrated throughout the day, it may be beneficial to stop drinking water right before you go to sleep, and Dr. Jordan says cutting back on your alcohol intake before bed is also a helpful solution. 

Other tips for getting better sleep during menopause 

Balancing your hormones is crucial during this stage of life. “Ensuring adequate levels of progesterone is essential, as it has a calming effect on the brain and promotes restful sleep,” says Dr. Nick. Any supplements or hormone replacement therapy should be discussed with your doctor beforehand. 

You also want to make sure you're eating properly. Dr. Nick suggests incorporating foods that are high in phytoestrogens (things like soy, flaxseeds and whole grains) and remember to stay hydrated throughout the day.  

No experience is the same though, so you may need to do some trial and error to find out what works best for your sleep cycle and bedtime habits.  

For more ways to combat menopausal symptoms:

Tampons vs. Pads: What Hygiene Product to Use Plus Risk Factors, According to Doctors

What Is Menopause Flooding? Doctors Share Symptoms and Ways to Prevent It

MDs Explain the Causes — and Cures — for Period Diarrhea

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.