Menopause and Insomnia: Finding Your Way Back to Restful Nights

Sleepless nights can be one of the most frustrating and exhausting parts of the menopause journey.

Many women find themselves lying awake for hours, waking up frequently, or starting the day feeling completely unrefreshed. If this sounds familiar, you’re certainly not alone.

Sleep disturbances during menopause are incredibly common, and while they can be tough to deal with, understanding what’s happening in your body is the first step to finding some relief.

Why Does Menopause Cause Insomnia?

The drop in oestrogen and progesterone during menopause affects the part of the brain that regulates sleep. Oestrogen helps to keep our body temperature stable and supports restful sleep, while progesterone has a calming, sleep-promoting effect. As these hormone levels fluctuate, it’s no wonder that sleep can be disrupted.

Add to this the classic night sweats, increased anxiety, and changes in mood that often accompany menopause, and it becomes a perfect storm for insomnia.

Common Symptoms of Menopausal Insomnia:

• Difficulty falling asleep
• Waking up several times during the night
• Night sweats causing disturbed sleep
• Feeling unrefreshed in the morning
• Daytime fatigue, irritability, or difficulty concentrating

Tips to Help Manage Insomnia During Menopause

The good news is there are lots of practical things you can do to improve your sleep and feel more rested:

Create a Relaxing Bedtime Routine: Set aside time to wind down before bed. Gentle stretching, reading, or listening to calming music can help signal to your body that it’s time to sleep.

Keep Your Bedroom Cool and Comfortable: Night sweats can make sleeping difficult, so keeping your room cool, using light, breathable bedding, and dressing in layers you can easily remove can make a big difference.

Stick to a Regular Sleep Schedule: Going to bed and waking up at the same time each day—even on weekends—helps regulate your internal clock.

Watch What You Eat and Drink: Try to avoid caffeine, alcohol, and heavy meals too close to bedtime, as they can all interfere with sleep quality.

Limit Screen Time: The blue light from phones, tablets, and TVs can disrupt your body’s natural sleep rhythm. Aim to turn off screens at least an hour before bed.

Practice Mindfulness or Relaxation Techniques: Techniques like deep breathing, meditation, or progressive muscle relaxation can help calm a racing mind and prepare your body for sleep.

Talk to Your GP: If insomnia is severely affecting your quality of life, speak to your healthcare provider. They can help you explore options, from cognitive behavioural therapy for insomnia (CBT-I) to considering whether HRT might be appropriate.