Trouble Sleeping During Menopause? Here’s What You Need to Know

Insomnia and sleep disturbances are two of the most common complaints from women in menopause.

So, let’s cut right to the chase.

There’s not a one-size-fits-all approach to beating insomnia when you’re in menopause. However, you can learn some methods to improve your chances of getting quality sleep each night.

The way to achieve this is to try it all. Find out what works for your friend, that woman in the forum you frequent, or your co-worker who’s full of pep every morning. Apply their tactics to your nightly routine and see what sticks.

Keep in mind that what works for you might not work for the next woman. And you can’t establish a bedtime routine only one night out of the week. Training your body and mind will take time and habit building.

It’s also important to rule out other conditions, such as sleep apnea, depression or anxiety. Consult with your doctor before using home remedies.

We’ve rounded up some facts, statistics and the best tips we’ve come across to help you sleep. Some of this information may be a good refresher or new to you.


  • You’re not alone. In fact, 50 to 70 million US Adults have a sleep disorder
  • Research shows that 40% of 40-59 year-olds report short sleep duration
  • Women suffer from insomnia 2 to 3 times more often than men
  • Women need 20 more minutes of sleep than men but 15% of women report sleep trouble.
  • According to the National Sleep Foundation, 61% of post-menopausal women report insomnia symptoms

    During perimenopause and menopause, a woman’s ovaries produce lower amounts of estrogen and progesterone, which are hormones that help promote sleep.

    Not to mention those hot flashes–or a surge of adrenaline caused by the decrease of hormones. It can be triggered by external sources, such as tight clothing, alcohol, caffeine, and spicy foods. And this sudden rise in energy can lead to wakefulness.

    After menopause, 10% of women experience a decrease in the thyroid hormone. This leads to weight gain and increases your risk for snoring and sleep apnea.

    Aside from hormonal changes, this stage of life may keep you awake at night. Your children are moving out, you’re retiring, and your husband just bought a motorcycle. All of this can lead to depression, anxiety, stress, or mood swings.


    Too much or too little sleep can affect your quality of life. In a 2010 study of women ages 50 to 79, more deaths occurred in women who got less than 5 hours of sleep or more than 6 ½ hours of sleep per night.

    Here are a few more benefits of sleep:

  • Improves memory
  • Boosts creativity and mood
  • Sharpens attention
  • Better health and weight
  • Better sex life

  • Set your temperature to around 65 degrees Fahrenheit
  • Avoid caffeine after 2 p.m. and alcohol within 3 hours of bedtime
  • Buy black out curtains or an eye mask to keep your bedroom dark
  • Wear loose-fitting clothing (or nothing at all) to decrease the chances of hot flashes
  • Ban electronics, like phones, computers, and the TV, from the bedroom
  • A daily physical routine at least 3 hours before bedtime can help boost sleep
  • Hormone Replacement Therapy can relieve menopause symptoms that cause insomnia
  • Yoga or light stretching before bed will help you decompress and relax
  • Diffuse lavender to relax your nerves and lower blood pressure
  • Hide your clock so you don’t check the time and increase your stress
  • Sources: