Menopause is a natural phase of life, but it often brings with it a host of frustrating symptoms, and one of the most common complaints? Sleep disruption. If you’re in your 40s, 50s, or beyond and finding it harder to get a full night’s rest, you’re not alone. Up to 61% of menopausal women report experiencing sleep problems.
According to sleep medicine and menopause specialist Dr. Andrea Matsumura, “Hormonal shifts during menopause can directly impact the body’s ability to regulate temperature, mood, and sleep cycles—leading to everything from insomnia to night sweats to early morning waking.”
Let’s break down how menopause affects sleep and what you can do to get the restorative rest your body needs.
How Menopause Disrupts Sleep
1. Hormonal Changes
As estrogen and progesterone levels decline during perimenopause and menopause, it disrupts the body’s natural sleep regulation. Estrogen, in particular, plays a role in maintaining deep sleep and body temperature control.
“When estrogen drops, women are more prone to hot flashes, night sweats, and mood changes—all of which can interfere with restful sleep,” Dr. Matsumura explains.
2. Night Sweats and Hot Flashes
Sudden surges of heat at night can wake you up multiple times, leaving you drenched and uncomfortable. These disturbances often happen during REM sleep, the phase most associated with memory and mood regulation.
3. Mood Shifts and Anxiety
Fluctuating hormones can also increase feelings of anxiety or depression, which are known contributors to insomnia or disrupted sleep. “Sleep and mood are deeply connected,” says Dr. Matsumura. “One affects the other in a cycle.”
4. Changes in Circadian Rhythm
Menopause may alter your circadian rhythm, causing you to feel sleepy earlier in the evening and wake up too early in the morning. This change can leave you feeling tired throughout the day, even if you’re technically getting enough hours in bed.
Dr. Matsumura’s Sleep Tips for Menopausal Women
1. Cool Down Your Environment
“Lower your bedroom temperature to around 60–67°F,” Dr. Matsumura suggests. Use moisture-wicking sheets and consider a fan or cooling mattress pad to reduce night sweats.
2. Stay on a Schedule
Stick to a consistent bedtime and wake time—even on weekends. This helps train your body’s internal clock and improves sleep efficiency.
3. Practice Relaxation Before Bed
Gentle yoga, deep breathing, or progressive muscle relaxation can help reduce nighttime anxiety. Avoid doom-scrolling or work emails at least an hour before sleep.
4. Manage Light Exposure
Get natural sunlight in the morning and limit screen use at night. “Light directly influences melatonin, the hormone that tells your body it’s time to sleep,” Dr. Matsumura explains.
5. Watch the Wine and Caffeine
Alcohol may help you fall asleep initially, but it disrupts deeper stages of sleep later in the night. Caffeine, especially in the afternoon, can worsen insomnia symptoms.
You Don’t Have to Suffer in Sleep
Sleep during menopause might look different, but it doesn’t have to be out of reach. By understanding the hormonal changes at play and making intentional lifestyle adjustments, you can reclaim better, more restorative rest.
As Dr. Matsumura says, “Sleep is not a luxury—it’s essential, especially during this transitional stage of life.” Prioritize, protect, and give your body the care it needs.
