If you’re going through menopause, a good night’s sleep might feel like a distant memory. Research shows that between 16% and 60% of women in perimenopause and postmenopause experience sleep problems.1
Whether it’s hot flushes, hormonal changes, or everyday stress, finding rest can be a challenge. But there are steps you can take to sleep better during menopause.
What you eat significantly affects how well you sleep, especially during menopause. A balanced diet rich in fruits, vegetables, and whole grains can help regulate hormones and manage your weight—both of which are important for sleep.2 Avoid heavy meals close to bedtime, as they can disrupt digestion and keep you awake.
Also, consider cutting back on caffeine, especially in the afternoon. Caffeine, found in coffee, tea, chocolate, and certain soft drinks, can stay in your system for up to 10 hours, making it harder to fall asleep. Caffeine might even trigger hot flushes in some women.3 If you’re dealing with insomnia or night sweats, it’s best to cut caffeine out in the afternoon or avoid it altogether. Opt for herbal teas instead, but be mindful that some varieties, like green tea, still contain small amounts of caffeine.
Sticking to a regular sleep schedule is the gold-standard for getting a good night’s rest, especially during menopause. Going to bed and waking up at the same time every day helps regulate your body’s internal clock. While we appreciate this can be difficult, you can implement smaller, more comfortable changes to make this routine a bearable habit.
Start off by setting up a calming bedtime routine to signal to your brain that it’s time to sleep. This might include reading, listening to soft music, or practising relaxation techniques like deep breathing or meditation.
It’s also a good idea to limit screen time before bed. The blue light emitted by phones, tablets, and TVs can interfere with your body’s production of melatonin, the hormone that makes you feel sleepy.4 Try to avoid screens for at least an hour before bed.
Exercise is a powerful tool for improving sleep during menopause. Studies show that regular physical activity, like walking, yoga, or even light stretching, can help reduce insomnia and alleviate other menopause symptoms.5 Exercise also helps regulate your mood, which is equally as important because anxiety and depression can make sleep harder to come by.
However, timing is key. Try to avoid vigorous exercise in the two to three hours before bed, as it can leave you feeling too energised to sleep. Instead, aim for exercise earlier in the day to help you rest better at night.
Stress is one of the leading causes of sleep disturbances during menopause.6 Whether it’s work, family, or health concerns, anxiety can keep your mind racing when you should be winding down. Incorporating relaxation techniques into your daily routine can help reduce stress and promote better sleep.
Meditation, yoga, and deep breathing exercises can help calm your mind and body. There are plenty of apps available that offer guided relaxation exercises, which can be particularly useful if you’re new to these practices. Even spending a few minutes focusing on your breath before bed can make a big difference in helping you drift off to sleep.
Maintaining a healthy weight can have a direct impact on how well you sleep during menopause. Excess weight is linked to sleep disorders like sleep apnoea, which can disrupt your sleep and leave you feeling tired throughout the day.7 Losing even a small amount of weight can improve your sleep quality and reduce the severity of menopause symptoms like hot flashes.
Incorporating a balanced diet and regular exercise into your routine not only helps with weight management but also promotes better sleep. Remember, it’s about consistency—small, sustainable changes can lead to significant improvements in both your sleep and overall health.
If menopause symptoms are making it impossible for you to get a good night’s sleep, don’t hesitate to talk to your doctor. Hormone replacement therapy (HRT) can be an effective treatment for sleep disturbances caused by hot flashes and other menopause symptoms.8 HRT has been shown to improve sleep by balancing hormone levels, though it may not be suitable for everyone, especially those with certain health risks.
Your doctor may also recommend other treatments, such as cognitive behavioural therapy (CBT) for insomnia or antidepressants to manage mood-related sleep disturbances. The key is to find a solution that works for you, so if you’re struggling, professional advice can make all the difference.
Menopause can make sleep difficult, but it doesn’t have to be a losing battle. By making small, yet sustainable lifestyle changes, you can soon find yourself embracing the comforts of your bed once more. If sleep issues persist, don’t just live with it—talk to your doctor and explore your options.
Tandon VR, Sharma S, Mahajan A, Mahajan A, Tandon A. Menopause and sleep disorders. J Midlife Health [Internet]. 2022;13(1):26–33. Available from: http://dx.doi.org/10.4103/jmh.jmh_18_22
Pattnaik H, Mir M, Boike S, Kashyap R, Khan SA, Surani S. Nutritional elements in sleep. Cureus [Internet]. 2022;14(12):e32803. Available from: http://dx.doi.org/10.7759/cureus.32803
Faubion SS, Sood R, Thielen JM, Shuster LT. Caffeine and menopausal symptoms: what is the association? Menopause [Internet]. 2015;22(2):155–8. Available from: http://dx.doi.org/10.1097/GME.0000000000000301
Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Front Physiol [Internet]. 2022;13:943108. Available from: http://dx.doi.org/10.3389/fphys.2022.943108
Dąbrowska-Galas M, Dąbrowska J, Ptaszkowski K, Plinta R. High physical activity level may reduce menopausal symptoms. Medicina (Kaunas) [Internet]. 2019;55(8). Available from: http://dx.doi.org/10.3390/medicina55080466
Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and sleep disorders in the menopausal transition. Sleep Med Clin [Internet]. 2018;13(3):443–56. Available from: http://dx.doi.org/10.1016/j.jsmc.2018.04.011
Romero-Corral A, Caples SM, Lopez-Jimenez F, Somers VK. Interactions between obesity and obstructive sleep apnea: implications for treatment. Chest [Internet]. 2010;137(3):711–9. Available from: http://dx.doi.org/10.1378/chest.09-0360
Lee J, Han Y, Cho HH, Kim M-R. Sleep disorders and menopause. J Menopausal Med [Internet]. 2019;25(2):83–7. Available from: http://dx.doi.org/10.6118/jmm.19192
