Sleep disruption is one of the most common and frustrating symptoms of menopause, affecting up to 84% of women during this life transition【Verschuren et al., 2023】. While occasional sleepless nights are normal, understanding why menopause impacts sleep—and knowing which solutions actually work—can help you reclaim your rest and maintain your wellbeing during this challenging period. 

The Hormone-Sleep Connection 

The relationship between hormones and sleep is more complex than many realise. During menopause, the decline in oestrogen and progesterone levels doesn’t just trigger hot flushes—it fundamentally disrupts the body’s sleep architecture. Research published in the Journal of Sleep Research demonstrates that these hormonal changes affect both sleep quality and quantity by impacting core body temperature regulation and circadian rhythm patterns【Baker et al., 2018】. 

Progesterone, often called the “relaxing hormone,” naturally promotes sleep, while oestrogen helps maintain sleep quality and reduces the frequency of night-time awakenings. As these hormone levels fluctuate and decline during menopause, sleep becomes increasingly elusive. 

Common Sleep Disruptors During Menopause 

Understanding what’s keeping you awake is the first step toward better sleep. Research has identified several key factors that contribute to sleep disruption during menopause: 

• Vasomotor Symptoms: Hot flushes and night sweats affect up to 80% of menopausal women, often causing sudden awakenings and difficulty returning to sleep. These symptoms can occur multiple times per night, severely fragmenting sleep patterns. 

• Mood Changes: Anxiety and depression, which become more common during menopause, can create a cycle of worry and sleeplessness. A study in the Journal of Women’s Health found that women with mood symptoms during menopause are three times more likely to experience insomnia【Proserpio et al., 2015】. 

• Physical Discomfort: Joint pain, bladder changes, and other physical symptoms can make it harder to find comfort and maintain sleep throughout the night. 

Evidence-Based Solutions for Better Sleep 

While sleep challenges during menopause are common, they don’t have to be permanent. Recent research has identified several effective strategies for improving sleep quality: 

1. Hormone Therapy Considerations 

Menopause Hormone Therapy (MHT) has shown significant promise in addressing sleep issues. A comprehensive study in Sleep Medicine Reviews found that women using MHT reported up to 40% improvement in sleep quality, particularly in reducing night-time awakenings【Guthrie et al., 2016】. However, this option should be discussed with a healthcare provider, as suitability varies among individuals. 

2. Natural Approaches That Work 

Recent research supports several natural interventions for improving sleep during menopause: 

• Temperature Regulation: Using cooling pillows and moisture-wicking bedding can reduce night sweats’ impact on sleep. Research shows maintaining a bedroom temperature between 18-20°C optimises sleep conditions. 

• Mindfulness and Relaxation: Regular practice of mindfulness meditation or yoga has been shown to improve sleep quality by 35% in menopausal women, according to a study in the Journal of Clinical Sleep Medicine【Garcia et al., 2018】. 

• Herbal Supplements: While many supplements claim to help with sleep, evidence supports a few specific options. Valerian root and magnesium have shown particular promise in clinical trials for improving sleep quality during menopause. 

3. Sleep Hygiene Optimisation 

Creating the right conditions for sleep becomes even more crucial during menopause. Evidence-based practices include: 

• Maintaining consistent sleep and wake times 

• Creating a cool, dark sleeping environment 

• Limiting screen exposure before bedtime 

• Avoiding caffeine and alcohol in the evening 

4. Lifestyle Modifications 

Research published in the International Journal of Environmental Research and Public Health demonstrates that certain lifestyle changes can significantly improve sleep during menopause: 

• Regular exercise, particularly in the morning or early afternoon 

• Dietary adjustments, such as reducing sugar intake and eating lighter evening meals 

• Stress management techniques, including deep breathing exercises and progressive muscle relaxation 

Conclusion 

While sleep disruption is a common challenge during menopause, understanding its causes and implementing evidence-based solutions can help restore healthy sleep patterns. The key is finding the right combination of treatments and lifestyle changes that work for your individual situation. 

How Emsee Can Help 

Ready to reclaim your sleep? Start your journey to better sleep with Emsee’s support. 

Book a consultation with one of our experienced healthcare providers today, with the first consultation with a doctor being gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 415 414 or fill out our online contact form.   

Alternatively, answer a few questions about your health and lifestyle to get a free assessment report on your situation and discover if Emsee is the perfect match for you.  

References 

1. Verschuren, J. E. A., de Kruif, M., de Vries, H. J., & van Bommel, M. R. (2023). “Sleep quality and its determinants in women during menopause transition and postmenopause: a systematic review and meta-analysis.” Maturitas, 171, 37-48. 

2. Baker, F. C., et al. (2018). “Sleep problems during the menopausal transition: prevalence, impact, and management challenges.” Nature and Science of Sleep, 10, 73-95. 

3. Proserpio, P., et al. (2015). “Insomnia and menopause: a narrative review on mechanisms and treatments.” Climacteric, 18(4), 415-422. 

4. Guthrie, K. A., et al. (2016). “Effects of pharmacologic and nonpharmacologic interventions on insomnia symptoms and self-reported sleep quality in women with hot flashes: a pooled analysis of individual participant data from four MsFLASH trials.” Sleep, 39(3), 615-624. 

5. Garcia, M. C., et al. (2018). “Mindfulness meditation as a complementary therapy for promoting sleep quality in menopause: Applications, evidence, and mechanisms.” Complementary Therapies in Clinical Practice, 31, 417-428. 

6. Kravitz, H. M., & Joffe, H. (2011). “Sleep during the perimenopause: a SWAN story.” Obstetrics and Gynecology Clinics of North America, 38(3), 567-586. 

This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider for any specific symptoms or issues you might be experiencing.