Improving Sleep During Menopause: How to Get the Rest You Deserve

Has getting restful sleep during menopause been elusive? Read this to discover how menopause impacts sleep quality and what to do about it.

Have you been having sleepless nights? If you’re a woman who is going through menopause, this is common but certainly not any less frustrating.

Menopause is a natural phase in every woman’s life, which signals the end of her ability to reproduce. For many, the symptoms are difficult to deal with. And it’s no surprise, considering the hormonal shifts that come with it. Sleep quality is an essential aspect of your overall health that may be affected by these fluctuations.

We wrote this article to explore the link between menopause and sleep disturbances. We’ll also discuss lifestyle changes, natural remedies and medical treatments to help you get the zzzs you deserve.

Let’s get started.

Key Takeaways

• Menopause disrupts sleep patterns for 40-60% of women due to hormonal fluctuations, physical changes, and life circumstances.

• Insomnia, night sweats, sleep apnea and restless legs syndrome cause menopause-related sleep disturbances.

• Sleep solutions include lifestyle changes, natural remedies, and medical treatments for a personalized approach to better sleep.

Table of Contents

• What’s the Connection Between Menopause and Sleep?

• What Are Common Sleep Disturbances During Menopause?

• Menopause and Sleep: Effective Solutions for Better Zzzs

• Conclusion: Achieving Restful Sleep During Menopause

What’s the Connection Between Menopause and Sleep?

So, what is the link? A study published in the National Library of Medicine states: “Among menopausal symptoms, sleep disturbances are one of the most bothersome symptoms, and are reported by 40–60% of menopausal women.⁽¹⁾”

There are 3 stages of menopause: perimenopause, menopause and post-menopause.

Perimenopause (also known as pre-menopause) happens 3 to 5 years before a woman hits the menopausal stage. Perimenopause typically happens in your mid to late forties. You can expect your progesterone and estrogen levels to start fluctuating, bringing on irregular menstruations and mood swings, to name a few. It’s worth noting that you can still get pregnant during this stage.

You’ll know when you hit the menopausal stage when you haven’t gotten your period in a year. (And this being natural versus brought on by medication or other types of illness.) More often than not, women in this stage can no longer get pregnant. This stage usually occurs between your mid-forties (quite rare) and your fifties.

The final stage is post-menopause, which marks the end of your reproductive years (for good). You can say goodbye to ovulation and menstruation, although your body might still produce low levels of estrogen and progesterone.

During this phase in a woman’s life, the fluctuating levels of progesterone and estrogen can mess with your sleep patterns, leaving you tired and frustrated. According to the Sleep Foundation: “The hormonal shifts, physical changes, and life circumstances that happen during this time can contribute to several different sleep problems.⁽²⁾”

What Are Common Sleep Disturbances During Menopause?

Menopause affects sleep by causing the following sleep issues:

• Menopausal Insomnia

• Night Sweats

• Sleep Apnea

• Restless Leg Syndrome

These sleep disturbances can significantly impact your overall well-being, affecting your energy levels, mood, and cognitive function.

Now, let’s explore each in the next couple of sections.

What’s the Connection Between Menopause and Insomnia?

Menopausal insomnia is when you have difficulty falling asleep or staying asleep. Insomnia is brought on by hormonal changes in your body or due to other menopause symptoms.

Medical News Today says: “Yes — insomnia is a frequent occurrence during perimenopause and menopause. Some people only experience mild or occasional sleep disturbances, but for others, the insomnia can be severe.⁽³⁾”

Estrogen, the hormone responsible for regulating a woman’s reproductive system, declines during menopause. This decline brings on other symptoms, such as night sweats, depression and anxiety — all of which harm sleep quality. Meanwhile, lower progesterone also affects sleep during menopause, leading to insomnia and even sleep apnea.

(In case you didn’t know, your period can also cause insomnia. Learn more by reading our blog post on how to tackle period insomnia for restful sleep.)

Does Menopause Cause Night Sweats?

Have you ever woken up drenched in your perspiration? If so, then these may be a condition called night sweats. This sleep disorder is most common in women as fluctuations in estrogen and progesterone cause them.

Women going through menopause often experience hot flashes, which are sudden feelings of extreme heat, sweating and redness in the face, neck and chest.

Also known as vasomotor symptoms, hot flashes occurring at night are known as “night sweats.” Cleveland Clinic says: “Night sweats are common during perimenopause and menopause.⁽⁴⁾” They can cause rude awakenings, which mess with your sleep quality.

Sleep Apnea and Menopause: How Are They Related?

The short of it is, yes, but not directly. Sleep apnea is more common in post-menopause. Not only does this sleep disorder make it difficult to stay asleep, but it also leads to extreme daytime fatigue.

If you’re unfamiliar with sleep apnea, it’s a sleep disorder characterized by loud snoring, pauses in breathing and waking up choking or gasping for breath. The condition occurs when your tongue or your soft palate collapsing blocks your airways.

As mentioned earlier, lower levels of progesterone may contribute to menopausal sleep apnea. As does the drop in estrogen, which can lead to weight gain, narrowing your airways. A study published in the National Library of Medicine found that “Middle-aged women with low serum estrogen and progesterone levels are more likely to snore and report symptoms of obstructive sleep apnea.⁽⁵⁾”

What’s the Link Between Restless Leg Syndrome and Menopause?

Now, let’s move on to another common sleep disturbance linked to menopause: Restless Leg Syndrome (RLS). This condition is the uncontrollable urge to move your legs while you sleep. You might also feel uncomfortable sensations like tingling, spasms and cramping. You can imagine how this would disrupt your zzzs.

Again, RSL is common among menopausal women. The Better Menopause states: “In some cases, fluctuating oestrogen levels may contribute to restless legs syndrome during the menopause transition. RLS can also be related to iron deficiency, which some women may experience during perimenopause.⁽⁶⁾”

Menopause and Sleep: Effective Solutions for Better Zzzs

Yep. Menopausal transition brings about sleep challenges but doesn’t make you powerless to do something about them. You can tweak your lifestyle, natural remedies or medical treatments (if your healthcare provider recommends them).

Lifestyle Changes to Improve Sleep During Menopause

If you aren’t getting quality sleep during menopause, prioritize your sleep hygiene habits.

For one, exercising regularly (but not too close to bedtime) makes a world of difference to your zzzs. It’ll reduce stress and anxiety that may keep you up at night. Plus, it’ll boost the production of the sleep hormone melatonin, which is responsible for prepping you for bed. It also helps lower your body temperature, one factor in optimal sleep.

You’ll also want to make time for stress-reducing activities like yoga, deep breathing, and meditation. You can incorporate these into your pre-bedtime routine daily. They’ll help calm your mind and body so you can fall asleep quickly.

Try to steer clear of caffeine and alcohol too close to bedtime. Caffeine is a stimulant that prevents you from sleeping. Also, while that nightcap might be tempting, alcohol can mess with your sleep. It might help you fall asleep faster, but prepare for multiple awakenings that cause poor sleep quality.

Develop and stick to a regular sleep and wake schedule. Go to bed at the same time every night. The same goes for getting up in the morning. A consistent schedule helps regulate your internal body clock. Think of it as a time-setting technique wherein your body and mind recognize when to hit the hay.

There’s nothing wrong with taking a power nap of 20 to 30 minutes to re-energize you during the day. But don’t take too many naps and too close to bedtime. It can make catching zzzs at night super challenging. So limit napping and don’t nap after 3 p.m.

Finally, make your bedroom conducive to sleep. This entails total darkness, silence and a temperature of 65 to 68 degrees Fahrenheit (15.6 to 20 degrees Celsius). Invest in blackout curtains or, even better, a 100% blackout sleep mask. Consider earplugs or a white noise machine if you live in areas with lots of environmental noise. When it comes to your sleep aid toolkit, there’s a wide range of sleep add-ons available.

Now, you might wonder what the big deal is about total darkness and sleep. Seeing light tells your brain it’s time to be up and alert. That’s why don’t use your gadgets too close to bedtime. The blue light from screens can keep you up. (By the way, read our blog post on how to make your bedroom darker for more tips.)

Natural Remedies to Combat Sleep Disturbances in Menopause

You can also try natural remedies apart from improving your sleep hygiene habits.

Herbal supplements containing relaxation or sleep-inducing natural ingredients can help you unwind for much-needed zzzs. Valerian root and chamomile are also available in teas. Meanwhile, melatonin and magnesium are available in supplement form.

Other natural remedies to try are mind-body practices like mindfulness meditation to keep stress at bay. Another option is cognitive-behavioral therapy (CBT). It’s a psychotherapeutic technique that works by identifying the negative thoughts and behaviors that cause sleep problems during perimenopause and menopause.

According to the MGH CENTER for Women’s Mental Health, one study found that “CBT-I should be considered a first line treatment in healthy midlife women who present with insomnia symptoms in the setting of moderately bothersome VMS.⁽⁷⁾”

Also, eating can affect your sleep (and how you feel overall) during menopause. That’s why it’s vital to include foods rich in magnesium, tryptophan and calcium in your diet.

Magnesium-rich foods include legumes, dark leafy greens like spinach, and nuts and seeds. Meanwhile, tryptophan is found in whole-grain oats, turkey and salmon. Get your daily dose of calcium from milk and cheese.

Medical Treatments for Menopause-Related Sleep Issues

So, what if lifestyle changes and natural remedies don’t cut it? If your sleep problems don’t get better or worsen during menopause, it’s time to consult your doctor. Some treatments available can help, but they need supervision from an expert.

Hormone Replacement Therapy (HRT) involves supplementing or substituting your body’s declining hormones, especially estrogen. HRT is typically used to ease menopause symptoms in women, like hot flashes and mood swings. How long it takes HRT to work varies. It may take several weeks to longer to notice an improvement in your sleep quality.

Your doctor may also recommend short-term prescription medications to restore regularity to your sleep cycle. They’ll help ease the hot flashes (or night sweats) that prevent you from getting quality sleep.

According to WebMD, “medications originally used as antidepressants may help relieve hot flashes. These include low doses of fluoxetine (Prozac), paroxetine (Brisdelle, Paxil), venlafaxine (Effexor), and many others. In addition, bazedoxifene (Duavee) has been shown to increase sleep quality.⁽⁸⁾”

If severe sleep apnea is robbing you of sleep during menopause, your doctor might ask you to use a Continuous Positive Airway Pressure (CPAP) machine. This machine is used while you sleep to keep your airways open. It gives you consistent airflow through a mask worn over your nose and mouth.

Conclusion: Achieving Restful Sleep During Menopause

If sleep problems plague you during menopause, don’t lose hope. It’s a common problem but can be extremely frustrating, not to mention taxing on your overall health. However, as this article says, improving sleep during menopause is doable.

Remember that there are different types of solutions available to you. Adjusting your lifestyle to improve sleep hygiene helps, as do natural remedies. If something else is needed, there are medical treatments like HRT that your doctor might recommend.

The solution isn’t a one-size-fits-all solution for every woman because each person’s menopausal experience is unique. The patience, time and effort you put into finding what works for you is worth the outcome — the deep and restful sleep you deserve!

We hope this article helped you understand the connection between menopause and sleep so you can explore your options. Do you have tips on how to deal with sleep disturbances during menopause? Share them with other readers by leaving a comment below.

Sources:  

(1) "Sleep and sleep disorders in the menopausal transition.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC6092036/. Accessed 08 November 2024.

(2) “How Can Menopause Affect Sleep.” Sleep Foundation, www.sleepfoundation.org/women-sleep/menopause-and-sleep. Accessed 08 November 2024.

(3) “Menopause and insomnia: What is the link?” Medical News Today, www.medicalnewstoday.com/articles/menopause-and-insomnia. Accessed 08 November 2024.

(4) “Night Sweats.” Cleveland Clinic, my.clevelandclinic.org/health/symptoms/16562-night-sweats. Accessed 08 November 2024.

(5) “Female sex hormones and symptoms of obstructive sleep apnea in European women of a population-based cohort.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC9216532/. Accessed 08 November 2024.

(6) “What is restless legs syndrome, and how is it linked to menopause?” The Better Menopause, thebettermenopause.com/blogs/the-better-gut-community/menopause-restless-legs-syndrome. Accessed 08 November 2024.

(7) “In Brief: Cognitive Behavioral Therapy Improves Sleep in Perimenopausal Women” MGH CENTER for Women’s Mental Health, womensmentalhealth.org/posts/brief-cognitive-behavioral-therapy-improves-sleep-perimenopausal-women/. Accessed 08 November 2024.

(8) “Sleep and Menopause.” WebMD, www.webmd.com/menopause/sleep-disorders-sleep-menopause. Accessed 08 November 2024.

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