Menopause and Sleep: Sleep Solutions for Menopausal Women

Menopause and Sleep: Sleep Solutions for Menopausal Women

One area profoundly impacted by menopause is sleep. As hormonal fluctuations occur, menopausal women often find themselves grappling with sleep disturbances, ranging from insomnia to night sweats and hot flashes.

In this blog post, we delve into the intricate relationship between menopause and sleep, exploring the challenges women face during this phase. We offer you practical solutions to promote better sleep quality and overall health.

menopause and sleep

Understanding menopause and sleep

Menopause, typically occurring between the ages of 45 and 55, signifies the cessation of menstruation and the end of reproductive years. This natural biological process is accompanied by a decline in estrogen and progesterone levels, which can wreak havoc on sleep patterns.

Estrogen plays a crucial role in regulating the sleep-wake cycle, and its decline during menopause can lead to sleep disturbances. If you want to understand the hormonal changes of menopause in a little more depth, check out our post ‘Understanding Menopause: A Transformative Journey in Women’s Hormones‘.

Common sleep issues during menopause


Many menopausal women experience difficulty falling asleep or staying asleep, leading to insomnia. Hormonal fluctuations, combined with factors like stress and anxiety, can exacerbate this problem.

Night sweats and hot flashes

Perhaps the most notorious symptoms of menopause, night sweats, and hot flashes can disrupt sleep by causing discomfort and night awakenings.

Mood disorders

Sleep disturbances during menopause can contribute to mood disorders such as depression and anxiety, further complicating sleep patterns and overall well-being.

Restless Leg Syndrome (RLS)

Some menopausal women may develop RLS, characterized by an irresistible urge to move the legs, especially at night, which can disrupt sleep. Learn more about RLS here.

Common sleep solutions for menopausal women

Hormone Replacement Therapy (HRT)

Hormone replacement therapy, prescribed by a healthcare provider, can help alleviate menopausal symptoms including sleep disturbances. By replenishing estrogen levels, HRT may improve sleep quality and reduce the frequency of hot flashes and night sweats. However, it’s essential to weigh the potential benefits and risks of HRT with your doctor.

Lifestyle modifications

Adopting healthy lifestyle habits can significantly impact sleep quality during menopause. Strategies such as regular exercise (learn how to modify exercise for menopause), stress reduction techniques (e.g. yoga, meditation), and maintaining a consistent sleep schedule can promote better sleep hygiene.

Sleep environment optimisation

Creating a conducive sleep environment is crucial for menopausal women struggling with sleep disturbances. Keep your bedroom cool, dark, and quiet to minimize disruptions. Consider investing in moisture-wicking bedding to mitigate the discomfort caused by night sweats.

Dietary adjustments

Certain foods and beverages can exacerbate menopausal symptoms and disrupt sleep. Limiting caffeine and alcohol intake, especially in the evening, can help improve sleep quality. Additionally, incorporating foods rich in melatonin precursors, such as tart cherries and almonds, may support better sleep.

Herbal remedies

Some herbal supplements, such as valerian root and black cohosh, have been traditionally used to alleviate menopausal symptoms, including sleep disturbances. While research on their efficacy is mixed, some women find relief from incorporating these supplements into their daily routine. It’s essential to consult with a healthcare provider before trying any herbal remedies, as they may interact with medications or have side effects.

Prescription medications

In cases of severe sleep disturbances refractory to other treatments, healthcare providers may prescribe sleep medications such as sedatives or hypnotics. However, these medications are typically used as a short-term solution due to the risk of dependency and side effects.

Holistic remedies for sleep trouble during menopause

Here are some more unconventional approaches to consider:


Acupuncture, an ancient Chinese healing practice, involves the insertion of thin needles into specific points on the body to stimulate energy flow. Some studies suggest that acupuncture may help alleviate menopausal symptoms, including sleep disturbances, by balancing hormonal levels and promoting relaxation. While more research is needed to fully understand its efficacy, many women report improvements in sleep quality and overall well-being after acupuncture treatments.


Harnessing the power of essential oils, aromatherapy offers a natural approach to managing menopausal symptoms and promoting better sleep. Lavender oil, in particular, is renowned for its calming properties and ability to induce relaxation. Diffusing lavender oil in the bedroom or adding a few drops to a warm bath before bedtime can create a soothing atmosphere conducive to sleep. Other essential oils, such as chamomile and bergamot, may also help alleviate stress and promote relaxation.

Sound Therapy

Sound therapy, also known as sound healing or music therapy, utilises sound vibrations to promote physical, emotional, and mental well-being. Listening to calming music, nature sounds, or white noise can drown out disruptive noises and create a tranquil sleep environment. Additionally, sound therapy modalities like binaural beats, which involve listening to two slightly different frequencies simultaneously, may help induce relaxation and improve sleep quality.

Ayurvedic Medicine

Ayurveda, an ancient Indian system of medicine, offers holistic approaches to managing menopausal symptoms and promoting better sleep. Ayurvedic herbs and remedies, such as ashwagandha and shatavari, are believed to balance hormonal levels and support overall well-being during menopause. Additionally, practices like abhyanga (self-massage) with warm sesame oil and pranayama (breathwork) can help calm the mind and prepare the body for restful sleep. Learn quick ways to incorporate ayervedic practices during menopause here.


By exploring these holistic solutions alongside conventional treatments, menopausal women can customize their approach to managing sleep disturbances and enhance their overall quality of life during this transformative phase. It’s essential to approach these holistic practices with an open mind and consult with qualified practitioners to ensure safety and efficacy. Ultimately, finding the right combination of interventions that resonate with your unique needs and preferences is key to achieving better sleep and well-being during menopause.

We have another in-depth guide on menopause – ‘Understanding the Symptoms of Menopause and How They can Impact your Life‘. Check it out!

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