Sleeping poorly during menopause is far more common than many women expect. Night-time awakenings, difficulty falling asleep, or the feeling of not having rested — even after spending hours in bed — are part of daily life for many during this stage.
Insomnia during menopause is not a lack of willpower nor a personal failure. It is closely linked to physical and emotional changes that directly affect sleep. Understanding why it happens is the first step toward approaching it with more calm and far less self‑blame.
In this article, we explore the connection between menopause and sleep, and share four simple, realistic night‑time habits that may help you sleep better — without miracle promises, and grounded in the available scientific evidence.
Menopause and insomnia: why does sleep become more difficult?
During perimenopause and menopause, the gradual decline in estrogen and progesterone influences several systems in the body, including sleep regulation.
These hormonal changes may:
- Disrupt melatonin production, the hormone responsible for regulating the sleep–wake cycle. This link between menopause, hormones and sleep is well documented in scientific literature.
- Increase sensitivity to night‑time stimuli such as heat or noise.
- Trigger awakenings related to hot flashes, night sweats or palpitations.
- Intensify anxiety or mental rumination at the end of the day.
Observational studies estimate that between 40% and 60% of menopausal women experience some form of sleep disturbance — from difficulty falling asleep to frequent awakenings or non‑restorative sleep. This prevalence has been described in clinical reviews of sleep during the menopausal transition.
Sleeping poorly does not mean there is something wrong with you; it means your body is going through a transition.
When does insomnia deserve professional support?
Before moving on to night‑time habits, one clarification matters.
If insomnia:
- Persists for several weeks
- Significantly interferes with daily life
- Is accompanied by intense anxiety, persistent low mood or extreme exhaustion
It is important to consult a healthcare professional. Medical or psychological support can be a key part of care, and the habits described below are not a substitute for treatment when it is needed.
4 night‑time habits that may help reduce insomnia during menopause
This is not about doing everything perfectly or adding pressure to your routine. These habits are meant as small, realistic adjustments that you can adapt to your energy and personal context.
1. Create a predictable night‑time routine (even a short one)
The body responds well to clear signals that the day is coming to an end. A night‑time routine does not need to be long or elaborate to be effective.
It might include:
- Dimming the lights about an hour before bedtime
- Engaging in a calm activity (reading, gentle stretching, listening to soothing music)
- Repeating the same sequence of actions each night
Repetition helps the brain associate these cues with rest, even when sleep is slow to arrive. Predictable routines are part of classic sleep hygiene recommendations.
2. Regulate body and bedroom temperature
Many menopausal women wake up due to sensations of heat or night sweats. Night‑time hot flashes and their impact on sleep have been widely studied. Adjusting your environment can make a meaningful difference.
Practical ideas include:
- Keeping the bedroom cool and well ventilated
- Using breathable bedding and sleepwear
- Taking a lukewarm shower before bed (which helps body temperature drop afterward)
The goal is not to eliminate hot flashes, but to reduce their impact on rest.
3. Pay attention to what you consume in the evening
What you eat and drink in the late afternoon and evening affects sleep more than it may seem. The relationship between caffeine, alcohol and sleep fragmentation is well established.
It can be helpful to notice how your body responds to:
- Caffeine (even several hours before bedtime)
- Alcohol, which may help you fall asleep initially but worsens night‑time awakenings
- Heavy or late dinners
Choosing lighter meals and more regular schedules may help your body reach nighttime with lower levels of activation.
4. Calm the mind before turning off the light
During menopause, many women describe a more active mind at night. Nocturnal cognitive arousal and anxiety associated with insomnia have been described during the menopausal transition. Worries, mental to‑do lists and repetitive thoughts can interfere with sleep.
Simple practices may help:
- Slow, deep breathing for a few minutes
- Writing down worries before bed to take them out of your head
- Brief mindfulness or guided relaxation exercises
These practices are not meant to force sleep, but to create a calmer internal space that allows it to come more easily.
Sleeping better during menopause: a process, not a perfect goal
Improving sleep during menopause is usually a gradual process. Some nights will be better than others, and that is part of the journey.
What matters most is:
- Understanding what is happening in your body
- Trying realistic adjustments without pressure or guilt
- Seeking professional support when needed
Sleeping better does not always mean sleeping “like before”, but learning to rest in a way that is kinder to the stage you are in.
If you are ready to take control and take your first step toward a more conscious and active state of wellbeing, don’t wait any longer. Download our free guide, 5 Keys to Wellbeing in Menopause, and discover simple and effective strategies that will allow you to start feeling better today. The journey toward your new stage begins with information and action.
Written by the MenoPawse Editorial Team and medically reviewed by Dr. Nestor Claveria Centurion.
The information in this article is strictly for educational purposes and does not replace the consultation, diagnosis, or care of a licensed healthcare professional. Always consult your doctor before making any health-related decisions. [See Terms and Conditions of Use]
