Here’s what you need to know about menopause and sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
You may know hot flashes as a side effect of menopause, but what about fatigue and insomnia? Learn if menopause really does make you tired (and how to deal).
Menopause is a significant stage in a woman's life, marking a time of change that can impact various aspects of our health and wellbeing. One of the aspects that can be impacted is sleep. Many of us find that our sleep is not as restful or as easy to come by during menopause. This is due to a mix of hormonal changes and the common symptoms these changes bring, such as hot flashes and night sweats. It's not just about the difficulty in falling asleep—it's also about how these changes can lead to feeling more tired during the day. The good news is that while these sleep disturbances are a common part of menopause, we don’t just have to grin and bear them. With the right knowledge and strategies, it's possible to find relief and enjoy restful nights, even during this transitional phase of life.
What is menopause?
Menopause is a natural part of aging that most women, or people who menstruate, experience at some point in their lives. It marks the end of our menstrual cycles and fertility, and it's officially diagnosed after 12 consecutive months without a menstrual period. While the average age for menopause is around 51, it can occur anytime, but usually in the 40s or 50s. This transition isn't a sudden change, but a gradual process called perimenopause where hormone production from the ovaries starts to fluctuate leading up to menopause.
During perimenopause, estrogen and progesterone levels begin to decrease. Estrogen is a hormone that helps regulate our menstrual cycles, and progesterone prepares our bodies for pregnancy. As these hormone levels shift, we might notice changes in our menstrual patterns—periods may become irregular, lighter, or sometimes heavier.
5 common menopause side effects
Each person's experience with menopause is unique, and not everyone will experience the same side effects. While menopause is a natural part of life, a person going through menopause might still want relief from the symptoms. Knowing what to expect during this time and how to manage symptoms can make this transition into the next phase of a life smoother and more bearable.
1. Hot flashes: One of the most well-known symptoms of menopause are hot flashes, which are sudden feelings of warmth within the body and often most intense over the face, neck, and chest. These can occur at any time, including during the night, leading to sleep disturbances. Hot flashes can last from a few seconds to several minutes and are often accompanied by sweating and a rapid heartbeat.
2. Night sweats: Similar to hot flashes, night sweats are sudden bouts of intense sweating that can occur during sleep. These can be so severe that they soak through your clothes or bedding, often waking you up and making it difficult to fall back asleep.
3. Mood changes: Fluctuating hormone levels can also affect your mood. You might experience feelings of sadness, anxiety, or irritability. These emotional changes can make it harder to fall asleep or can lead to waking up during the night.
4. Sleep apnea: Although less common, menopause can increase the risk of sleep apnea, a condition where breathing repeatedly stops and starts during sleep. Sleep apnea can lead to a poor night's sleep and increased tiredness during the day.
5. Overall physical health challenges: The decline in estrogen can affect bone health, increasing the risk of osteoporosis. It's also a time to be more attentive to cardiovascular health.
Why does menopause make you tired?
It’s normal to experience increased tiredness during menopause, and the tiredness is often closely linked to the quality of sleep you're getting. Hormonal changes, particularly decreases in estrogen, play a significant role in this.
Estrogen is more than just a fertility hormone—it can also influence how well you sleep. It helps to maintain regular sleep patterns and promotes continuous sleep. As estrogen levels drop during menopause, these patterns are disrupted, leading to difficulty falling asleep and staying asleep. This can result in lighter sleep, less restful nights, and more frequent awakenings, leaving you exhausted the next day.
Moreover, other menopause-related symptoms, like hot flashes and night sweats, can further interrupt your sleep. Waking up due to a hot flash or because you're sweating can make it hard to fall back asleep, reducing the overall quality of your rest.
It's also worth noting that menopause coincides with an age where other factors can affect sleep, such as changes in lifestyle, stress levels, and physical health conditions. All of these elements combined can contribute to the feeling of fatigue during menopause.
The duration of these sleep-related issues varies among people around menopausal age. For some, they may last only during the perimenopausal period (the time leading up to menopause), while others might experience them for years after their last menstrual period. It's important to remember that this is a natural phase, and while it can be challenging, there are ways to manage these symptoms to improve your sleep and energy levels.
Understanding the root causes of tiredness during menopause can help you address them more effectively. If you're struggling with sleep disturbances, don't hesitate to reach out to a healthcare professional for personalized advice and treatment options.
When to seek professional support for sleep issues during menopause
While the strategies mentioned can significantly improve your sleep quality during menopause, it's important to recognize when it might be time to seek professional help. Menopause, with its array of physical and emotional changes, can sometimes lead to sleep issues that are challenging to manage on your own. Knowing when to seek support is key to ensuring your wellbeing during this phase of life.
If you find that your sleep disturbances are persistent and significantly affecting your daily life, it's advisable to consult a healthcare professional. This is particularly important if you experience:
Continuous difficulty falling asleep or staying asleep
Frequent night-time awakenings
Severe hot flashes or night sweats that disrupt your sleep
Daytime fatigue that interferes with your normal activities
Mood changes like increased irritability, anxiety, or depression
A healthcare provider can offer a thorough evaluation and recommend treatments specifically tailored to your needs. This might include lifestyle changes, hormone therapy, or other medications to manage menopause symptoms and improve sleep.
In addition to medical advice, a healthcare professional can provide guidance on coping strategies and support services, ensuring you have a comprehensive approach to managing menopause-related sleep issues.
Seeking help is a proactive step toward taking care of your health and wellbeing. Don't hesitate to reach out for support if your sleep problems become too hard to handle on your own.
How to sleep better through menopause: 10 ways to manage menopause-related sleep issues (like insomnia)
Sleeping well during menopause might feel challenging, but there are several effective strategies you can adopt to improve your sleep quality.
1. Exercise regularly to combat menopause symptoms
Incorporate physical activity into your daily routine. Exercise can help with menopause symptoms, improve your mood, reduce stress, and promote better sleep. Aim for at least 30 minutes of moderate activity most days of the week.
💙 If you’re new to exercise, try out this episode of The Daily Move that focuses on mindful movement.
2. Be mindful during the day to help you sleep at night
Practice stress-reducing techniques such as mindfulness, meditation, or journaling. Reducing stress can lead to better sleep and overall wellbeing.
💙 Find rest and rejuvenation (even at your desk) with these Quick Breaks to bring some mindfulness to your workday.
3. Establish a sleep schedule to regulate your internal clock
Creating a sleep schedule can help you to have better sleep hygiene. Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve your sleep quality.
4. Create a bedtime routine to help your body wind down
Develop calming pre-sleep rituals. This could include activities like reading, listening to soothing music, or practicing relaxation techniques such as gentle yoga (shown to help with menopausal symptoms) or deep breathing exercises.
💙 A great way to relax your body and prepare yourself for bed is through gentle, mindful movement. Give this Evening Wind Down sequence a try.
5. Find strategies to fall back asleep
If you wake up during the night, have a plan to help you fall back asleep. This could involve deep breathing, progressive muscle relaxation, or visualization techniques.
💙 Try listening to one of our sleep meditations to ease back into sleep. One of our favorites is Gently Back to Sleep with Tamara Levitt.
6. Optimize your environment for sleep
Make your bedroom comfortable for sleep. Keep it cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if needed.
💙 You might use one of our soundscapes like White Noise (Ocean Surf) to create a more tranquil sleeping environment.
7. Avoid stimulants before bed
Limit caffeine and nicotine, especially in the hours leading up to bedtime, as they can make it harder to fall asleep. If you have a sweet tooth at night and typically munch on chocolate, make sure to check the ingredients for hidden caffeine.
8. Keep nighttime snacking light
Avoid heavy meals close to bedtime. A light snack is okay, but a large meal can cause discomfort and disrupt sleep either from stomach aches to heartburn and even indigestion.
💙 What we eat can definitely make or break our sleep. Discover the practice of Mindful Eating and its benefits to improving sleep quality and overall wellbeing.
9. Limit your alcohol consumption
While it may feel like alcohol helps you fall asleep, it can interfere with the quality of your sleep and increase the likelihood of waking up during the night.
10. Be mindful of fluid intake to minimize bathroom visits
Drink plenty water throughout the day, but try to reduce fluid intake before bedtime to reduce nighttime trips to the bathroom.
Menopause and sleep FAQs
How can I sleep better during menopause?
To sleep better during menopause, it's essential to focus on healthy sleep habits. This includes establishing a regular sleep schedule, creating a relaxing bedtime routine, and ensuring your sleeping environment is comfortable. Regular exercise and stress-reducing activities like yoga or meditation can also improve sleep. Additionally, be mindful of your diet and avoid heavy meals, caffeine, and alcohol before bedtime. If hot flashes are a concern, dress in breathable clothing and keep your bedroom cool. Each of these steps can contribute to better sleep during menopause.
Does menopause cause sleep issues?
Yes, menopause can cause sleep issues. The hormonal changes during menopause, especially the reduction in estrogen, can disrupt normal sleep patterns. This can lead to difficulties falling asleep, staying asleep, and achieving deep, restful sleep. Common symptoms like hot flashes and night sweats also contribute to sleep disturbances. It's important to note that while menopause can affect sleep, there are effective strategies and treatments available to manage these challenges.
How long does menopause insomnia last?
The duration of menopause-related insomnia varies from person to person. For some, it may last only during the perimenopause stage, which is the transition period leading up to menopause. For others, sleep issues may persist for several years after menopause has occurred. The length of time can depend on various factors, including lifestyle, overall health, and how one manages menopause symptoms. If insomnia becomes a persistent issue, consulting a healthcare professional can provide tailored advice for relief.
What natural remedies are there for sleep during menopause?
Natural remedies for sleep during menopause include lifestyle changes and relaxation techniques. Establishing a regular sleep schedule, creating a calming bedtime routine, and ensuring a comfortable sleep environment can make a significant difference. Relaxation techniques such as deep breathing exercises, meditation, or gentle yoga before bedtime can also help. Additionally, maintaining a balanced diet and staying physically active are beneficial. It's advisable to consult a healthcare professional before starting any new remedy to ensure it's suitable for your specific needs.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
