We all know how important sleep is, but during perimenopause and menopause, getting a good night’s rest can feel impossible. Many women struggle with night sweats, insomnia, and frequent waking, making sleep disturbances one of the most common menopause symptoms. In fact, some experts consider sleep difficulties a core symptom of menopause—because lack of rest can worsen so many other symptoms.
Are You More Likely to Have Sleep Issues During Menopause?
While every woman’s experience is unique, several factors can increase your chances of struggling with sleep:
✅ A History of Sleep Problems – If you've had trouble sleeping in the past, you’re more likely to experience worsened insomnia during menopause.
✅ Ethnicity – Research suggests that sleep disturbances are more common in women of European descent and less frequent in women of Japanese descent.
✅ Progression Through Menopause – The further along you are in the menopause transition, the more likely you are to experience sleep issues.
✅ Other Menopausal Symptoms – Hot flashes and night sweats can significantly impact sleep quality.
✅ Surgical Menopause – If you’ve had surgery-induced menopause (such as after a hysterectomy), your sleep disturbances may be more severe.
Additionally, factors like lifestyle, genetics, chronic pain, and overall health can influence your ability to sleep through the night.
The Hidden Costs of Sleep Deprivation
Think losing a little sleep isn’t a big deal? Sleep deprivation can lead to:
Worsened menopausal symptoms
Fatigue and low energy
Increased pain sensitivity
Brain fog and memory issues
Amplified mood swings and mental health struggles
Higher stress levels
Disrupted appetite and weight gain
Slower recovery from workouts
Overall declines in health
How to Improve Sleep During Menopause
One of the best strategies I teach my clients is practicing good sleep hygiene—small, intentional habits that set the stage for restful sleep. Try implementing a few of these habits for a week or two and notice the difference:
☕ Cut caffeine at least 8 hours before bed.
🍷 Avoid alcohol 3-4 hours before bedtime.
📱 Limit screens (including e-readers) at least an hour before bed.
💡 Dim the lights in your home one hour before sleep.
🏋️ Save intense exercise for the morning or early afternoon.
🍽️ Eat and exercise at consistent times each day.
⏳ Set a social media cut-off time every evening.
📴 Turn off phone notifications and avoid checking your phone overnight.
📺 Turn off the TV one hour before bed.
☀️ Get natural morning light for at least 5-10 minutes daily.
Improving your sleep isn’t just about getting rest—it’s about improving your quality of life. Small changes can lead to big improvements, helping you wake up feeling refreshed, balanced, and ready to take on the day.