Poor sleep during menopause

Sleep and menopause: an unfortunate combination for many women. 80% of women in menopause experience sleep problems . That is indeed a lot, but fortunately in 2025 this also means that more and more research is being done on this.

Don't keep your problems to yourself. Talk about them with your GP, a menopause consultant or with other women who are in the same boat. You don't have to figure this out on your own. 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 answer all your questions here.🙂

How do you know what stage of menopause you are in?

The transition occurs in three main stages :

1. Perimenopause

This can be compared to " the run-up phase ". Your menstruation becomes more irregular , you sleep worse and may or may not suffer from hot flashes or mood swings . This phase can last several years.

For most women, symptoms are most severe during late perimenopause and just after menopause . During these stages, your hormone balance fluctuates the most. Your sleep patterns, mood, energy levels, and attention span can be severely out of balance.

2. Menopause

The day on which you have not had a period for exactly 12 months . It is actually a milestone... but not a very nice one.

3. Postmenopause

The years after menopause. Some symptoms linger for a while, but your hormones eventually stabilize .

How do you recognize the onset of menopause?

Typical signs of early perimenopause include:

• Irregular menstruation
• Sleeping poorly
• Irritability
• Hot flashes or night sweats
• Changes in libido or vaginal dryness

Why Do I Wake Up at 3am During Menopause?

That time (around 3 a.m.) is surprisingly common. Not so strange, because around 3 a.m. you are often in a lighter sleep phase . If you wake up then because of your hot flashes, worrying thoughts or just "just like that", it can indeed be difficult to get back to sleep.

Your hormonal fluctuations affect your natural sleep cycle . During menopause , estrogen and progesterone levels drop . These hormones play an important role in your mood and temperature regulation.

This allows you to:

• waking up faster from small stimuli;
• having trouble falling asleep again;
• night sweats;
• feeling restless or anxious for no apparent reason.

What to do about poor sleep during menopause?

1. Create peace in your mind

• Avoid screens an 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 cotton bedding and pajamas.
• Avoid alcohol and spicy food in the evening.

3. Create a sleep rhythm

• Go to bed at the same time every day.
• Get up at the same time every morning (even on weekends).
• Avoid naps during the day.

4. Give supplements or therapy a try

• Melatonin and valerian supplements can help you sleep better.
• Cognitive behavioral therapy for insomnia (CBT-I) has been proven effective.