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Sleep disturbances in menopause

Sleep disturbances in menopause

Explore the common causes of sleep issues during menopause and discover practical tips and expert advice to improve your rest and overall well-being.

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Medically reviewed by Dr. Liz Andrew

BMS Accredited Doctor

iconReviewed: 06/01/2025 Published: 08/01/2025
Facts

How common is this symptom?

60%

Of menopausal women report sleep disturbances

46%

Of perimenopausal women have problems with their sleep

Ref:https://pmc.ncbi.nlm.nih.gov/articles/PMC6092036/#:~:text=Among%20menopausal%20symptoms%2C%20sleep%20disturbances,%E2%80%9360%25%20of%20menopausal%20women.
https://www.sleepfoundation.org/women-sleep/menopause-and-sleephttps://pmc.ncbi.nlm.nih.gov/articles/PMC6092036/#:~:text=Among%20menopausal%20symptoms%2C%20sleep%20disturbances,%E2%80%9360%25%20of%20menopausal%20women.

What are sleep disturbances?

Sleep disturbances during menopause include trouble falling asleep, frequent waking, or non-restorative sleep. Hormonal changes can disrupt the natural sleep-wake cycle, leaving you feeling tired and irritable.

Oestrogen and progesterone play key roles in maintaining healthy sleep patterns. A decrease in these hormones can cause sleep interruptions, often exacerbated by physical symptoms such as night sweats or restless legs.

Sleep disturbances during menopause

Learn more about this symptom

Hormonal changes during menopause are the primary drivers of sleep issues:

  • Low progesterone levels can interfere with your brain's ability to relax, making it harder to fall asleep.
  • Decreased oestrogen levels can contribute to night sweats and hot flushes, disrupting sleep.
  • Life stressors and midlife transitions may increase worry and hinder restful sleep.

How can HRT or medication help with sleep disturbances?

Hormone Replacement Therapy (HRT) can address hormonal changes that disrupt sleep. By stabilising oestrogen and progesterone levels, HRT:

  • Reduces hot flushes and night sweats
  • Helps the body achieve a more consistent sleep cycle
  • Improves overall quality of rest and daytime energy levels
  • Cognitive Behavioral Therapy for Insomnia (CBT-I): A targeted form of therapy that helps identify thought patterns that keep you awake.
  • Sleep hygiene practices: Regular bedtimes, reduced screen time and dark, quiet, cooler bedrooms promote restful sleep.
  • Reduce alcohol and caffeine: Both are sleep disruptors, significantly reducing alcohol and limiting any caffeine to before midday may be helpful.
  • Early morning light: Boosting natural morning light exposure can help to set our circadian rhythms and in turn support better sleep.

Herbal supplements: Some women notice that magnesium glycinate may support relaxation and promote better sleep.

A few lifestyle tips that can help

  • 1

    Limit caffeine intake

    Especially in the afternoon, as this can have a knock on effect due to the lateness in the day.

  • 2

    Establish a relaxing bedtime routine

    Such as reading, a hot bath, listening to a podcast or light stretching.

  • 3

    Incorporate calming activities

    Like yoga or meditation into your daily routine.

Feel like yourself again

Book a consultation with a menopause specialist, or take our symptom quiz to get recommended a clinician who can help you.

How can we help?

At Menopause Care, we specialise in helping women navigate the emotional and physical challenges of menopause, including sleep disturbances. Here is how we can assist:

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Appointment with our clinicians

Our expert team will listen to your concerns, assess your symptoms and recommend treatment options tailored to your needs. Whether it’s HRT, alternative medication or a holistic treatment plan, we are here to help you feel better.

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Bespoke treatment

We provide personalised treatment plans that address not just this symptom but all aspects of menopause. We take a holistic approach to ensure you feel supported throughout your journey.

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Affordable ongoing care

Managing menopause symptoms is an on-going process. We offer affordable monthly plans that cover your medication, follow-up appointments with the same doctor and more, to help you stay on track.

Menopause care starts here

Book a consultation with a menopause specialist, or view our plans and pricing.

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