Quick version
Sleep problems are common during perimenopause and menopause and are often caused by hormonal changes that affect the body’s temperature regulation, stress levels, and circadian rhythm. This can lead to difficulty falling asleep, repeated awakenings during the night, and disrupted sleep due to hot flashes and night sweats.
With good sleep habits, an adapted sleep environment, and conscious choices around diet, caffeine, and alcohol, many people can improve their sleep. For long-lasting or severe symptoms, professional support such as hormonal treatment or CBT-I (cognitive behavioral therapy for insomnia) can be an effective option.
What causes sleep difficulties during perimenopause and menopause?
During perimenopause and menopause, the body’s hormonal balance changes, particularly levels of estrogen and progesterone. These hormones play an important role in temperature regulation, the stress response, and sleep architecture. When hormone levels decline or fluctuate more than before, sleep may become lighter, more restless, and easier to interrupt.
Sleep disturbances may be caused by nighttime hot flashes and sweating that wake the body from sleep, increased sensitivity to stress that makes it harder to relax, and changes in the circadian rhythm that affect both falling asleep and overall sleep quality.
Different types of sleep problems during menopause
Sleep problems during menopause can present in different ways and vary from person to person. Some find it difficult to fall asleep despite feeling tired, while others wake up several times during the night or very early in the morning and struggle to fall back asleep. For many, nighttime hot flashes are a clear reason why sleep becomes fragmented and insufficient.
Lifestyle strategies for better sleep
Many people can improve their sleep by reviewing their daily routines and creating good conditions for recovery. Regular bedtimes and wake-up times help stabilize the body’s circadian rhythm. Winding down well before bedtime and avoiding screens and bright light during the last hour can make it easier to fall asleep. The bed should primarily be associated with rest and sleep.
The sleep environment also plays an important role. A cool, dark, and quiet bedroom can make a significant difference, especially for those troubled by night sweats. Cool and breathable bedding can increase comfort during the night.
Diet and beverages also affect sleep. Caffeine in the late afternoon or evening can make it harder to fall asleep, and large or heavy meals late in the evening may disrupt nighttime sleep. Alcohol may feel relaxing but often reduces sleep quality and should be used with caution.
When should you consider professional help?
If sleep problems are long-lasting, pronounced, or affect daily life and quality of life, it may be wise to seek medical advice. Treatment is tailored individually and may include hormonal therapy to relieve menopause-related symptoms that affect sleep, cognitive behavioral therapy for insomnia (CBT-I), or a broader evaluation of factors such as stress, anxiety, or other coexisting health conditions.
How is your sleep right now? – a simple self-assessment
Reflecting on your sleep can be a first step toward improvement. The following questions may help you gain a clearer picture:
- Does it usually take more than 30 minutes for you to fall asleep?
- Do you wake up several times during the night or too early in the morning?
- Is your sleep disrupted by hot flashes or night sweats?
- Do you feel tired, low in energy, or impaired during the day?
If you recognize yourself in several of these points, it may be valuable to discuss both sleep and hormonal balance with your healthcare provider.
Related conditions
Sleep problems during menopause can sometimes occur together with other conditions, such as low mood or anxiety, increased and prolonged stress, and pain or physical discomfort. A holistic assessment increases the chances of finding the right measures and a long-term solution.