Menopause is a natural life stage, but let’s be honest — it can throw some curveballs. One of the biggest? Menopause and sleep issues. If you’re lying awake at 2 a.m. wondering why your body feels like a furnace, you’re not alone.
About 50% of people experience menopause sleep problems, and those restless nights can impact everything from your mood to your long-term health.
This guide breaks down why sleep in menopause can be so challenging, what you can do about it, and offers links to more resources so you can finally get the rest you’re looking for.
Why sleep matters during menopause
During menopause, fluctuating estrogen and progesterone levels can disrupt your sleep cycle, making it harder to fall asleep and stay asleep. Poor sleep during perimenopause and menopause is often associated with:
- Feeling irritable or depressed.
- More forgetful than normal.
- Increased risk of falls or accidents.
- Higher risk of heart health issues.
- Daytime fatigue.
Learn more in The Importance of Sleep During Menopause.
Causes of menopause sleep issues
If you’re struggling to sleep, you’re not imagining things. Menopause sleep issues often include:
- Difficulty staying asleep. This is the most common problem in perimenopause.
- Night sweats. Sudden heat surges that can wake you up
- Hot flashes. Discomfort that interrupts sleep
- Mood changes. Anxiety or depression can affect rest.
- Joint and muscle pain. Musculoskeletal pain is more common and can make sleep more difficult.
- Nocturia. As we get older, it’s more common to need to get up in the middle of the night to urinate more often than before.
- Increase in common sleep disorders. Sleep disorders like sleep apnea, restless legs syndrome, and chronic insomnia may also be contributing to your sleep issues.
Hormonal shifts can throw off your circadian rhythm and body temperature regulation — two big reasons these symptoms are so common.
Talk to your doctor if you’re having trouble sleeping, so they can help you get to the root of what’s causing it.
Discover the science behind it in The Sleep and Menopause Connection: A Two-Way Street.
How to prepare for better sleep in menopause
The good news? Small changes can make a big difference. Consider these sleep hygiene tips:
- Limit stimulants. Reduce your use of caffeine nicotine, especially in the second half of the day.
- Optimize your bedroom for sleep. A cool, dark, and quiet room can help you sleep better.
- Stick to a routine. Go to bed and wake up at the same time daily.
- Limit screens before bed. Light from these devices can make it harder to fall asleep.
Read our practical guide: Preparing for a Good Night’s Sleep During Menopause
Natural remedies for menopause sleep problems
Prefer gentle, non-pharmaceutical options? Consider:
- Herbal teas. Chamomile or valerian root can be used for relaxation.
- Mind-body techniques. Practice tools like meditation, yoga, deep breathing, and progressive muscle relaxation to help calm your mind and body before bed.
- Cognitive behavioral therapy for insomnia (CBT-I). You can try CBT-I through a class or in one-on-one sessions. But sure to work with a trained professional who has experience working with people going through the menopause transition.
- Supplements. Lemon balm, magnesium, and certain herbal blends.
Talk to your doctor before starting any new supplements.
Wondering about magnesium? Check Magnesium for Menopause: Does It Help?.
Comfort solutions for menopause trouble sleeping
Night sweats can ruin your sleep. But the right bedding can help you feel more comfortable.
- Breathable and moisture-wicking sheets. Fabrics like linen, eucalyptus, bamboo, and lyocell can all help you feel a little more comfortable.
- Cooling pillows and mattress toppers. These products absorb heat and transfer it away from your body to help you cool down.
See Don’t Sweat It: The Best Bedding to Combat Night Sweats.
Managing fatigue and energy
Sleep struggles often lead to daytime exhaustion. Here are some ways to fight fatigue:
- Limit caffeine and alcohol. Both of these have the potential to disrupt our sleep.
- Staying physically active. This may help with staying asleep and improving sleep quality and improve energy.
Read Menopause Fatigue: Is It Wearing You Down?.
Bottom line
Better sleep during menopause is possible. Explore all our resources and start making small changes today.
References
British Menopause Society. (2025). BMS tool for clinicians: Managing sleep disturbance during the menopause transition. Accessed 11/21/25 from https://thebms.org.uk/wp-content/uploads/2025/08/25-NEW-BMS-ToolsforClinicians-Managing-sleep-disturbance-AUGUST2025-A.pdf
Kargozar, R., Azizi, H., & Salari, R. (2017). A review of effective herbal medicines in controlling menopausal symptoms. Electronic Physician, 9(11): 5826-5833. doi: 10.19082/5826
National Council on Aging. (2025). Menopause and sleep: What every woman should know. Accessed 12/1/2025 from https://www.ncoa.org/article/menopause-and-sleep-what-every-woman-should-know/
National Institutes of Health, National Institute on Aging. (2021). Sleep problems and menopause: What can I do? Accessed 11/21/2025 from https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do
Study of Women’s Health Across the Nation. Fact sheet: Sleep during the menopausal transition. Accessed 11/21/2025 from https://www.swanstudy.org/wps/wp-content/uploads/2023/04/SWAN-Fact-Sheets-Sleep.pdf
Zeng, W., Xu, J., Yang, Y., Lv, M., & Chu, X. (2025). Factors influencing sleep disorders in perimenopausal women: A systematic review and meta-analysis. Frontiers in Neurology, 16. https://doi.org/10.3389/fneur.2025.1460613
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