menopause & sleep: what’s the connection?
People experiencing menopause will often experience disrupted sleep due to hot flushes, hormone imbalances, and sudden changes in mood.
To sleep better when going through menopause, you should try and stay relaxed on an evening and stick to a consistent sleep routine. You should also create a sleep-friendly environment by avoiding thick bedding and keeping a fan close by to help with hot flushes at night.
If you wake up with a hot flush in the night, you should try getting up and moving to a cooler area of your house and relaxing until you feel cool enough to return to bed.
Night sweats, sleep struggles, mood swings – well hello menopause. One minute you’re enjoying your peaceful night’s sleep and then the next they’ve turned into a wild insomnia party. Tossing and turning, trying to combat those night sweats and feeling agitated, the menopause has well and truly hit. But what is it about menopause that affects your sleep and what can you do about it? Let’s discover the link between menopause and sleep problems and find out how you can help reclaim your beauty sleep and wake up feeling refreshed. Plus, Silentnight's in-house sleep expert, Kathryn Pinkham has shared valuable insights to help explain the link between menopause and sleep disruptions. In this guide, we’ll explore how menopause can affect sleep quality, why it happens, and what you can do about it. We’ll also take a closer look at Menopause Awareness Month, an initiative supporting women since 2009.
the connection between menopause & sleep
Menopause can significantly impact sleep, just as a lack of quality sleep can intensify menopausal symptoms. Without proper rest, symptoms may worsen, yet menopause can make it harder to achieve that quality of sleep. Menopause causes sleep problems in more ways than one, and we’ve outlined the most common issues below.
hot flushes
Hot flushes – sudden bursts of heat – can leave you feeling uncomfortable and agitated, and they don’t just happen during the day. You may experience them at night, and your body often senses when a flush is coming, waking you up before it happens. One reason this affects sleep is that our core body temperature needs to drop by a couple of degrees to achieve good sleep quality. Hot flushes cause random spikes in body temperature, particularly when our body needs to cool down, leading to sleep disturbances. When your core temperature rises, your brain and body think it’s time to wake up – and you may struggle to fall asleep again until you cool down.
what causes a hot flush?
Hot flushes are caused by hormonal imbalances. Fluctuating levels of oestrogen and progesterone disrupt your body's ability to regulate temperature, making it more sensitive to changes. This can also lead to sleep disruptions, as your brain registers the fluctuations in body temperature.
hormonal changes
Hormonal imbalances involving oestrogen, progesterone, and testosterone can lead to irritability, hot flushes, night sweats and other sleep disturbances.
Hormones fluctuate during the menstrual cycle, causing sleep changes throughout the month. However, menopause brings about more erratic peaks and troughs, making these fluctuations unpredictable. Oestrogen directly affects sleep architecture – the amount of time spent in different sleep stages. Some studies suggest it has a sedative effect on the body, meaning dysregulation can lead to less refreshing sleep. Meanwhile, progesterone is directly linked to temperature control, and its dysregulation may lead to changes in core body temperature.
mood changes
As hormone levels shift, your mood can fluctuate as well. Anxiety, irritability, and low mood can make it more difficult to fall asleep, leading to further sleep disruptions.
circadian rhythm disorder
Circadian rhythm disorders (CRD), also known as sleep-wake cycle disorders, occur when your body’s internal clock becomes misaligned. Your circadian rhythm is the body’s internal clock, which signals when it’s time to sleep. As you age and hormone levels change – especially during menopause – your clock may shift, often leading to earlier wake-up times and difficulties returning to sleep.
So you may find yourself waking up earlier and not being able to get back to sleep. Don’t be afraid to go to bed a little earlier to ensure you’re getting the right amount of sleep. Or experiment with light and temperature control in your bedroom.
our expert’s advice for sleeping during menopause
Menopause ruining your sleep? Don't worry, you're not alone. Our sleep expert, Kathryn Pinkham, has shared her advice for anyone who is struggling to get a good night’s sleep due to menopause.
Over 63% of women report poor sleep during menopause but the good news is, you don’t have to accept this as there are tried and tested techniques you can use to improve your sleep.
When we are exhausted, it’s tempting to go bed early to catch up but this can backfire. The later we go to bed the stronger our natural appetite for sleep is so instead spend
time in the evening doing things that you enjoy and make you feel more like yourself- this can boost your energy levels as much as sleep.
During the night, If a hot flush wakes you, don’t stay in bed and battle to get back to sleep. Instead, Get up, read, or watch TV to break the connection between your bed and anxiety.
Menopause can often trigger anxiety and daytime worries spill into the night, leaving you staring at the ceiling with a racing mind. Instead, make time to listen to your mind- Write worries down, accept what’s out of your control, and make a plan for what you can manage.
When we go through big life changes like Menopause, it can leave us feeling uncertain about the future. Focus on the present. Notice what you can see, hear, smell, and feel. Bringing your attention to the moment helps your body feel safe and calm.
Consistent small steps and gentle habits make sleep during menopause easier.
what helps you sleep during menopause?
Lack of sleep can worsen menopausal symptoms, while menopause can disrupt sleep – creating a catch-22 cycle. However, there are ways to improve your sleep, including both traditional and menopause-specific techniques:
follow a bedtime routine
Get up and go to sleep at the same time each day. Accept that your routine may differ from before, and find a new normal that works for you.
avoid napping
Try to avoid naps in the late afternoon or evening, as this can interfere with your bedtime.
use relaxation techniques
Find what works for you, whether it’s a warm (not hot) bath, reading, or watching a light TV programme to help calm your body and signal that it’s time for sleep. Get some ideas in our blog on night-time routines for better sleep.
avoid alcohol and caffeine
While we’re not suggesting you give these up entirely, if you’re struggling with sleep, consider cutting back – especially in the hours before bedtime. Caffeine blocks your brain’s receptors, tricking it into thinking you’re not sleepy, while alcohol disrupts sleep architecture by acting as a sedative at first and then as a stimulant.
exercise regularly
Physical activity reduces the severity of menopausal symptoms and helps you burn off energy, making it easier to fall asleep. Try not to exercise too close to bedtime, though, as this may raise your core temperature.
create a comfortable sleeping environment
If you’re experiencing hot flushes, experiment with creating a cooler sleeping space. We recommend:
A thinner duvet or sheet, creating layers that can easily be removed and added throughout the night
Separate bedding from your partner’s can create a personalised microclimate, reducing disturbances
Avoid foam products, as they retain heat and moisture
Use natural materials like bamboo for your PJs and bedding as these have natural moisture-wicking properties
Keep a fan near your bed that is easy to turn on and off and a cool damp flannel at your bedside
Reducing screen time and avoiding large meals before bed can also support your sleep, so you can catch some well-deserved z’s. <H2> how much sleep does a menopausal woman need? </H2>
Even though menopause may disrupt sleep, it's still essential to aim for seven to eight hours per night like any adult. Sleep is so important for concentration, repair and recovery, and your overall wellbeing.
can menopause cause sleep apnea?
Menopause can increase the likelihood of developing obstructive sleep apnoea (OSA) due to hormonal changes. A loss of progesterone may impact the tone of the upper airway, leading to symptoms like loud snoring or breathing disruptions during sleep. Weight gain, which sometimes occurs during menopause, can also contribute to OSA by placing pressure around the neck, restricting airflow.
If you think you or your partner might be experiencing sleep apnoea, we recommend seeking advice from your GP or a medical professional.
what is menopause awareness month?
Menopause Awareness Month is dedicated to raising awareness of menopause and highlighting the support available. Menopause Awareness Month is held in October, and World Menopause Awareness Day takes place on October 18th. Both events raise awareness of menopause, guiding women towards support to improve their overall health and wellbeing.
It's also an opportunity to educate people about the connection between cancer treatments, such as chemotherapy, and menopause. Research has shown that undergoing these treatments can trigger or intensify menopausal symptoms.
If you’re struggling with sleep during menopause or would like to learn more, there’s support available to you. Reach out to your local GP or organisations like Menopause Support UK for further advice.
If you found this article helpful, explore our guide on why sleep is so important. Or check out the rest of our sleep blog.
