If you’re in menopause and struggling with sleep, you’re not alone. Insomnia is one of the most common (and frustrating) symptoms women experience during this transition. One night, you’re out like a light. The next, you’re staring at the ceiling at 2 a.m., wondering if you’ll ever get back to sleep.
It’s not just about feeling tired the next day. Poor sleep can impact recovery, hormone balance, mood, metabolism, and overall well-being. So why does menopause seem to sabotage rest? Let’s break it down.
The Role of Hormones in Sleep
Your body’s natural sleep rhythms are closely tied to hormones, and menopause throws those out of balance.
- Estrogen helps regulate serotonin, a neurotransmitter that influences sleep-wake cycles. When estrogen levels drop, sleep can become more erratic.
- Progesterone has a natural calming effect and promotes deep sleep. Its decline makes it harder to fall and stay asleep.
- Cortisol, the stress hormone, can also become dysregulated, leading to nighttime wake-ups and early-morning restlessness.
Other Sleep Disruptors in Menopause
Hot Flashes and Night Sweats
Waking up drenched in sweat is no way to get quality rest. These temperature swings can jolt you awake multiple times a night, making it tough to get into deep sleep.
Increased Anxiety and Stress
Hormonal shifts can make you feel more on edge, and an overactive mind doesn’t shut off easily. Racing thoughts at bedtime or waking up in the middle of the night with a flood of worries is common.
Bladder Changes
Many women notice they have to use the bathroom more frequently at night, which further fragments sleep.
Higher Risk of Sleep Apnea
After menopause, the risk of sleep apnea increases. If you wake up gasping for air or snore frequently, it might be worth exploring whether this is playing a role in your sleep struggles.
How to Improve Sleep in Menopause
You don’t have to settle for bad sleep. There are ways to improve it, but it takes some intention and habit shifts.
1. Get Consistent with Your Routine
Try to go to bed and wake up at the same time every day. This helps train your body’s internal clock.
2. Create a Cool, Comfortable Sleep Environment
Set your thermostat lower, use breathable bedding, and consider a cooling pillow or moisture-wicking pajamas.
3. Support Your Nervous System
Breathwork, meditation, or gentle movement like yoga can help lower stress levels and make it easier to relax at night.
4. Strength Train and Move Daily
Exercise, especially strength training, has been shown to improve sleep quality. Just be mindful of high-intensity workouts too close to bedtime.
5. Limit Stimulants in the Evening
Caffeine, alcohol, and even too much screen time can make it harder to unwind. Swap out that late afternoon coffee for herbal tea and set a screen curfew before bed.
6. Consider Hormone Balance
Some women find relief with bioidentical hormone therapy (HRT), while others see improvements through lifestyle changes alone. If your sleep issues feel unmanageable, it may be worth working with a healthcare provider to explore your options.
You Don’t Have to Figure This Out Alone
Sleep struggles can feel isolating, but they don’t have to be. As a coach specializing in running and strength training for menopausal athletes, I help women optimize their movement, recovery, and overall well-being during this stage of life.
If you’re tired of waking up exhausted and want support in navigating these changes, let’s work together. I take a science-based, personalized approach to help you feel strong, energized, and rested—because menopause should be about thriving, not just surviving.
Want to learn more? Reach out, and let’s chat about what’s possible.