Menopause and perimenopause can trigger a wide range of unpleasant symptoms, from anxiety and brain fog to hot flushes. But for many women, sleep disturbances are one of the most common and bothersome symptoms of menopause.
Impacting everything from mood and focus to overall health, a lack of sleep can significantly impact wellbeing – often exacerbating other menopause symptoms, too.
Luckily, research has highlighted several things that can help. Here are seven tips for getting better rest during menopause.
The link between menopause and sleep – what does the research say?
Sleep is essential for health, allowing the body to rest and repair. So, not getting enough can affect everything from mood and energy levels to cognitive function. A lack of good-quality sleep is also linked with a greater risk of several health conditions, including dementia and heart disease.
Research estimates that between 40% to 60% of women experience sleep disturbances during menopause – and, for many, it can be one of the most distressing symptoms to navigate. Experts have highlighted several factors that help to explain the link between menopause and sleep, which we’ll explore below.
The main reason menopause affects sleep is because of declining levels of two hormones: oestrogen and progesterone – both of which are involved in the body’s natural sleep-wake cycle. Among other things, oestrogen helps produce melatonin (the sleep hormone), and progesterone is known to have sleep-inducing effects.
Menopause is also linked with a greater risk of several conditions that are known to impact sleep, including anxiety, depression, and mood swings. For example, in this study, 50% of people with anxiety were found to experience sleep disturbances, particularly insomnia. And, in another study, 97% of participants with depression reported sleep difficulties.
Lastly, several other symptoms of menopause can impact your ability to get a good night’s rest – particularly hot flushes. For example, you might wake up feeling hot and uncomfortable, perhaps needing to dry yourself off with a towel or change your nightwear.
7 tips for improving sleep during menopause
Now we’ve explored the link between menopause and sleep, what steps can you take to get better rest? We’ll cover some ideas below.
1. Take steps to keep cool
Many women struggle to sleep well during menopause due to hot flushes. Hot flushes are one of the most common symptoms of menopause – affecting more than 80% of women during menopause and perimenopause – and are often paired with excessive sweating.
When they occur at night (often called ‘night sweats’), hot flushes can significantly disrupt sleep and affect your mood and focus the following day. During a night sweat, you may experience a sudden wave of heat moving through your body, followed by sweating, reddening skin, and a rapid heartbeat. Some women experience night sweats that are intense enough to soak through their clothes and bedding.
If this is something you struggle with, taking steps to help keep your bedroom and body cool throughout the night can be beneficial. For example, taking a cold shower before bed, switching to cotton, linen, or silk pyjamas and bedding, opening a window, and investing in a good-quality fan. Some women also find it useful to leave a towel or spare pyjamas nearby so they don’t have to get up to change if they do wake up in a sweat.
For more ideas, you might like to read our article: 11 ways to manage hot flushes.
2. Exercise regularly, but not too close to bedtime
Research has consistently linked regular exercise with better sleep – helping to reduce stress and regulate the circadian rhythm (the body’s natural clock). And, studies suggest staying active may be particularly beneficial for menopausal women struggling with their sleep schedule.
This study found that exercising for 150 minutes every week significantly improved menopausal symptoms rated as severe. For example, hot flushes reduced from 30.1% to 11.8%; joint discomfort reduced from 52.7% to 4.4%; and sleep issues declined from 28% to 6.5%.
Another study linked regular walking, yoga, and aerobic exercise with reduced insomnia in menopausal women. And, in this study, two weekly sessions of aerobic exercise significantly reduced anxiety, depression, and insomnia in perimenopausal women after eight weeks.
That said, it’s best to avoid working out too close to bedtime as raised body temperature can make it difficult to sleep – particularly if you struggle with night sweats.
If you’re yet to find a form of exercise you enjoy, head over to our fitness and exercise section for inspiration. Here, you’ll find information on everything from home workouts to group sports and strength training.
3. Try different relaxation techniques
Research suggests that relaxation techniques, such as mindfulness and deep breathing, may improve sleep quality during menopause.
In this study, eight weeks of mindfulness meditation was found to improve sleep quality, attention levels, and quality of life, and reduce symptoms like hot flushes in postmenopausal women with insomnia. Another study found that breathing exercises reduced the intensity of hot flushes by up to 44% and improved overall sleep quality by 34%.
Other relaxation techniques, such as music therapy, have also been recognised for their potential to improve sleep among menopausal women. Take this study, which found that a five-week music intervention improved sleep quality in menopausal women experiencing depression-related insomnia. Classical melodies, soft instrumental tracks, and nature sounds, such as rain and ocean waves, are believed to be the most effective.
Check out our article, 9 simple stress-relieving activities, for more ideas.
4. Stick to a consistent sleep schedule
Research has found that a consistent sleep schedule can boost sleep quality, particularly during menopause.
Consistent sleep routines are important for regulating the circadian rhythm, which is responsible for keeping your sleep cycle, eating patterns, and hormone production in check. As a result, studies have linked consistent nighttime routines with better quality sleep and reduced insomnia.
Things that can help you stick to a consistent sleep schedule include creating a relaxing bedroom environment, sleeping and waking at the same time every day (including over the weekend), and winding down for bed with activities like reading or journaling.
5. Be mindful of your caffeine intake
Reducing your caffeine intake is one of the most commonly advised steps for improving sleep – and menopause sleep disturbances are no different.
Caffeine, found in tea, coffee, and many fizzy drinks, increases alertness by blocking adenosine (a sleep-inducing chemical) receptors in the brain – making it difficult to fall and/or stay asleep. As a result, research shows that caffeine intake can exacerbate sleep issues in menopausal women.
There’s also evidence that caffeine may trigger other menopause symptoms, including anxiety and hot flushes. Plus, as a diuretic, caffeine can cause you to need the toilet more often.
For this reason, reducing your caffeine intake – or having a cut-off point during the day – can be useful for improving sleep. If you enjoy a nighttime snack before bed, you might be interested in our article: 10 foods and drinks to help you sleep better.
6. Consider hormone replacement therapy
Hormone replacement therapy (HRT) is a medication used to replace the female hormones that a woman’s body no longer produces during menopause.
While there’s previously been some concern around its safety, HRT is now generally considered safe and effective and, for many women, it plays a key role in managing symptoms. For example, studies have found that HRT may improve sleep quality by helping to stabilise mood swings and reduce the frequency of night sweats.
That said, HRT won’t be suitable for everyone – such as those with a history of breast or ovarian cancer. Your GP will be able to provide further information if you’re interested in beginning HRT. You might also like to read our article: Hormone replacement therapy (HRT) explained.
7. Don’t suffer in silence
If left untreated, chronic insomnia can significantly impact health and overall quality of life – impacting focus and mood, and increasing the risk of disease.
As a result, if you’re struggling to make any lasting changes to your sleep quality, it’s important to speak to your GP. If necessary, they’ll be able to refer you to a qualified sleep professional for further tests and treatment options.
Final thoughts…
Due to fluctuating hormone levels and symptoms like anxiety and hot flushes, menopause can make it difficult to sleep well. However, while it may take some trial and error to find out what works best for you, research has identified several things that can help improve menopausal sleep disturbances.
For further reading, head over to our menopause section. Here, you’ll find information on everything from healthy diet ideas to navigating menopause in the workplace.
Have you experienced poor sleep as a result of menopause? Do you have any other tips that you’d like to share? We’d be interested to hear from you in the comments below.
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