Written by Sosha Lewis, Senior Staff Writer
Menopause was once referred to as the “change of life,” as it is the time when women’s bodies undergo a host of changes. The ending of menstrual cycles, hot flashes, and mood swings are well-known menopausal symptoms, but did you know that menopause can also disrupt your sleep?
We spoke with Dr. Alyssa Dweck, a practicing gynecologist, who explained that the reasons behind sleep problems during menopause aren’t always singular. “Women suffer from poor quality and lesser duration of sleep during menopause for many reasons.”
If you’re going through menopause and having difficulty sleeping well, not all hope is lost. Understanding how and why menopause affects your sleep can give you the knowledge to find specific tips that address those issues to help you rest soundly through the night.
What Is Menopause?
Menopause begins 12 months after a woman has her last period.1 During perimenopause, or the years just before menopause, estrogen hormone levels decrease, causing women to experience symptoms such as irregular periods, hot flashes, vaginal dryness, sleep disturbances, and night sweats.2
Women see signs that they are progressing towards menopause at different ages, but it is typically between 45 and 55.1 Once women are in menopause, they can no longer get pregnant, and any symptoms they experienced during perimenopause should be gone.
- How long does menopause last? Menopausal transition symptoms can start eight to 10 years before menopause.3 You will usually start seeing these symptoms in your 40s. They may last a few months for some and a few years for others.
- How long does menopause last after a hysterectomy? If your hysterectomy includes the removal of your ovaries, you will go into menopause immediately.4 However, if your ovaries remain intact, you may experience perimenopausal symptoms such as hot flashes and sleep disturbances soon after your surgery.
How Does Menopause Affect Sleep?
Disrupted sleep can occur during perimenopause because hormonal swings cause symptoms such as nighttime hot flashes.5
“Vasomotor symptoms, also known as hot flashes and night sweats, often occur during sleep. These are sometimes severe and frequent enough to result in multiple awakenings to change out of wet bedclothes and cool off.”
– Dr. Alyssa Dweck
Dr. Dweck went on to say that once women are awake, falling back to sleep can be problematic because the “‘busy mind’ takes over where women tend to ruminate about tasks at hand the next day or other common stressors like kids, finance, work, and home responsibilities.”
How Do Sleep Needs Change As We Age?
There is a popular misconception that people need less sleep as they get older, but the National Institutes of Health recommends that adults sleep seven to nine hours a night.6
However, the symptoms of menopause, as well as more prominent medical conditions and a tendency to move less as we age, can make obtaining the necessary amount of sleep more difficult.7
Sleep Problems Associated with Menopause
- Hot Flashes and Night Sweats – “Hot flashes and night sweats, also known as vasomotor symptoms of menopause, occur as a result of lower estrogen and the effects this has on the brain. As a result, women have a narrower zone of comfortable temperatures,” said Dr. Dweck.
- Depression – The hormonal fluctuations that happen during perimenopause can cause bouts of insomnia, and poor sleep can make you more likely to become depressed.8 Depression can also lead to oversleeping or not getting enough sleep.
- Sleep Apnea – A loss of estrogen and progesterone can cause menopausal women to experience sleep apnea, a disorder in which your breathing repeatedly stops and starts.5 This condition can go undiagnosed because many of sleep apnea’s symptoms mirror those of menopause.
When speaking with a colleague about her experience with menopause and sleep, Victoria Heuer, 55, said that she was a little more anxious about sleeping because of the symptoms of menopause. “It’s like a dread or doom. Sleeping feels more vulnerable right now.”
How to Manage Menopause to Improve Your Sleep
To improve your sleep hygiene during menopause, follow these tips from Dr. Dweck:
- Try to avoid large meals before bedtime
- Moderate your caffeine and alcohol intake
- Keep your sleep environment at a comfortable temperature
- Wear breathable or moisture-wicking pajamas
- Avoid screen time one to two hours before bed
- Practice a mindfulness exercise before bed and if you wake up during the night
- Consider options if your partner snores
- Manage sleep apnea if needed
- Use non-drug, non-hormonal, or hormonal therapies to deal with hot flashes if appropriate
- Have sex before bed, as it is a great stress reliever and often allows for deep rest
Additional ways to help you get restful sleep are to stick to the same sleep schedule, exercise daily but not close to bedtime, and invest in a cooling mattress that can help pull heat away from your body.
Our sleep experts have also created a list of the best mattresses for menopause with numerous factors in mind.
Frequently Asked Questions
Does menopause cause insomnia?
Yes, insomnia can be a symptom of menopause.9 Changes in your estrogen and progesterone levels can cause hot flashes that may lead to night sweats. The hormonal changes or the heat and sweat they cause can cause sleep disturbances.
Your healthcare provider can determine if you have insomnia by talking to you about your sleep and medical history.10
Learn more: Menopause Insomnia
Can magnesium help with sleep issues during menopause?
Magnesium levels decrease in menopausal women.11 Considering that magnesium may promote sleep by regulating your biological clock and helping your muscles relax, having lower levels may lead to sleep issues.12
It is always best to consult your healthcare provider before taking any supplements.
Final Word of Advice
Sleep is an essential part of your overall health, and when you don’t get enough, it can affect every aspect of your life. Many women will experience sleep disruptions during menopause that are often brought on by hot flashes and sometimes made worse by stress and anxiety. Fortunately, there are ways to combat your menopausal sleep issues that range from medical procedures to skipping your afternoon cup of coffee.
The Advisor Says
If hot flashes and night sweats are keeping you up at night, try some breathable bedding like a cooling blanket if you’re not yet ready to invest in larger items like a mattress or topper. Many cooling blankets are also weighted so that you can keep cool but also feel cozy and secure throughout the night.
Sosha Lewis
Senior Staff Writer
About Author
Sosha Lewis is a senior staff writer for Sleep Advisor. Lewis is happy that she is able to combine her love of sleep with her love of writing.
Combination Sleeper
Education & Credentials
- Certified Sleep Science Coach
References:
- “What is Menopause?”. National Institute on Aging. Webpage accessed July 24, 2024.
- “Perimenopause”. Mayo Clinic. Last modified May 25, 2023.
- “Menopause”. Cleveland Clinic. Last modified June 24, 2024.
- “If I Have a Hysterectomy, Will I Go Through Menopause?”. University of Pittsburgh Medical Center. Last modified January 12, 2019.
- “How Does Menopause Affect My Sleep?”. Johns Hopkins Medicine. Webpage accessed July 24, 2024.
- “How Much Sleep is Enough?”. National Institutes of Health. Last modified March 24, 2022.
- “How Aging Affects Sleep”. Yale Medicine. Last modified March 13, 2024.
- “Can Menopause Cause Depression?”. Johns Hopkins Medicine. Webpage accessed July 24, 2024.
- “Sleep Problems and Menopause: What Can I Do?”. National Institute on Aging. Webpage accessed July 24, 2024.
- “How is insomnia diagnosed?” Stanford Medicine. Webpage accessed July 24, 2024.
- Maria, C., et al. “Magnesium – A Forgotten Cation in Women”. European Journal of BioMedical and Pharmaceutical Sciences. 2018.
- Cao, Yingting., et al., “Magnesium Intake and Sleep Disorder Symptoms: Findings from the Jiangsu Nutrition Study of Chinese Adults at Five-Year Follow-Up”. Nutrients. 2018.