Sleep and menopause: an unfortunate combination for many women. 80% of women experiencing menopause suffer from sleep problems . That's a lot, but thankfully, in 2025, this also means that more and more research is being done into this area.
Don't keep your problems to yourself. Talk to your doctor, a menopause specialist , or other women who are going through the same thing. You don't have to figure this out alone. Let's break this taboo together!
But why is it that you can't sleep or wake up in the middle of the night ? And what can you do about it? Stop googling, because we'll answer all your questions here. 🙂
How do you know which phase of menopause you are in?
The transition takes place in three main phases :
1. Perimenopause
This can be compared to " the lead-up phase ". Your menstruation becomes more irregular , you sleep worse and may or may not experience hot flashes or mood swings . This phase can last for several years.
For most women, symptoms are most severe during late perimenopause and immediately after menopause . During these phases, hormone levels fluctuate the most. Sleep patterns, mood, energy levels, and concentration span can be significantly disrupted.
2. Menopause
The day you have n't had a period for exactly 12 months . It's actually a milestone... but not a very pleasant one.
3. Postmenopause
The years after menopause. Some symptoms may linger for a while, but your hormones will eventually stabilize .
How do you recognize the onset of menopause?
Typical signs of early perimenopause include:
- Irregular menstruation
- Sleeping poorly (or worse)
- Irritability
- Hot flashes or night sweats
- Changes in libido or vaginal dryness
Why do I wake up at 3 a.m. during menopause?
That time (around 3 a.m.) is surprisingly common. Not surprising, really, as around 3 a.m. you're often in a lighter phase of sleep . If you then wake up due to hot flashes, worrying thoughts, or simply "for no reason," it can indeed be difficult to fall back asleep.
Your hormonal fluctuations affect your natural sleep cycle . During menopause, estrogen and progesterone levels decrease . These hormones play an important role in your mood and temperature regulation.
This allows you to:
- waking up more easily from minor stimuli;
- having trouble falling back asleep;
- night sweats;
- feeling restless or anxious without a clear reason.
What to do about poor sleep during menopause?
1. Create calm in your mind
- Avoid screens one hour before bedtime.
- Write down your thoughts in a notebook.
- Breathing exercises or meditation can work wonders.
2. Keep your body temperature under control.
- Sleep in a cool, well-ventilated room.
- Use breathable bedding and cotton pajamas.
- Avoid alcohol and spicy food in the evening.
3. Create a sleep rhythm
- Go to bed at the same time every day.
- Wake up at the same time every morning (including on weekends).
- Avoid daytime naps.
4. Give supplements or therapy a chance.
- Supplements containing melatonin and valerian can support your sleep.
- Cognitive behavioral therapy for insomnia (CBT-I) has been proven effective.
