Finding it harder to fall asleep even when you’re exhausted? Falling asleep fast but waking at 2 a.m. and clock-watching? If your weekly average dips well below the seven-hour benchmark, you may be experiencing hormonal insomnia—a common issue in perimenopause and menopause when shifting estrogen and progesterone disrupt your sleep-wake rhythm.
Tips for better sleep
Cut down on nicotine, caffeine & alcohol
Caffeine, nicotine and alcohol can all disrupt sleep architecture—especially later in the day. Reducing smoking, skipping afternoon coffee and avoiding late-evening drinks can make it easier to fall and stay asleep.
Keep cool
If you experience hot flashes or night sweats, a cooler bedroom helps. Open a window, use breathable nightwear, run a fan, and swap heavy bedding for lighter layers to minimise temperature spikes that wake you.
Stick to a routine
Consistent bed and wake times strengthen your body clock. Add calming pre-sleep rituals—like a warm bath, gentle stretching, or reading—to cue your brain that it’s time to wind down.
Breathing exercises
The 4-7-8 technique can reduce arousal at bedtime: inhale through the nose for four counts, hold for seven, exhale through the mouth for eight. Learn more: Breathing techniques for better sleep.
Why so many women miss their zzz’s in menopause
Sleep is crucial for brain health, mood and appetite regulation. Short or fragmented sleep can alter hunger and satiety signals, nudging you toward higher calorie intake and making weight management harder. Below, we explain why menopause can derail sleep—and how to take back control.
What is good-quality sleep?
Most healthy adults do best with around seven hours a night. Quality matters too: if it regularly takes more than 30 minutes to fall asleep, you wake multiple times, or you feel unrefreshed during the day, your sleep quality may need attention.
Sleep issues linked to menopause
Menopause-related sleep problems can have multiple triggers. Understanding the common patterns helps you target the right solutions. Here are the big four:
Night sweats
Night sweats are sudden warmth and heavy sweating—often soaking clothes and bedding—that fragment sleep and reduce overall restfulness, even if you nod back off quickly.
Nocturia
Many women wake more often to urinate at night. While it’s easy to blame ageing, hormonal changes can contribute, leading to repeated awakenings and lighter sleep.
Hormonal insomnia
Hormonal insomnia refers to difficulty falling or staying asleep driven by fluctuating hormones in perimenopause and menopause. As oestrogen declines, the brain may produce less melatonin (which helps regulate circadian timing).
Lower progesterone can mean less support for GABA, a calming neurotransmitter tied to relaxation. The result? Trouble drifting off, frequent night-time awakenings and lighter, less restorative sleep. Over time, you may experience fatigue, headaches, irritability, anxiety and concentration struggles.
Restless legs syndrome
According to The Sleep Charity, restless legs syndrome affects up to 10% of people, with women more likely to experience it. It creates an urge to move the legs, often with aching or pins and needles—particularly at night.
What causes menopause sleep problems?
Declining hormones and busy midlife schedules can combine to disrupt sleep. Here are the key culprits:
Falling hormone levels
During perimenopause and menopause, estrogen and progesterone become erratic and then decline. Hot flashes and night sweats reflect changes in temperature regulation. Oestrogen supports melatonin production, while progesterone is connected to GABA activity—both important for restful sleep.
Anxiety
Oestrogen influences serotonin and endorphin pathways that help regulate mood. As levels drop, many women notice heightened anxiety or irritability, which can make it harder to fall asleep—and poor sleep can, in turn, amplify anxiety.
Ageing
Independent of menopause, ageing can shift the sleep-wake cycle earlier, leading to reduced total sleep time and more night-time awakenings.
Life stresses
Your 40s, 50s and 60s often come with competing pressures—health concerns, caring for relatives, children leaving home—which can keep the brain “on” at night.
How to get a good night’s sleep
The good news: even with hormonal insomnia, there’s a lot you can do. Pair smart lifestyle tweaks with medical options where appropriate.
Hormone replacement therapy (HRT)
HRT replaces hormones lost in menopause and can improve day-to-day symptoms, including hot flashes, night sweats and hormone-related sleep disruption. HRT isn’t right for everyone—speak with your healthcare provider about benefits and risks and whether it’s suitable for you.
Melatonin
Melatonin is the body’s sleep-timing hormone. Low-dose supplements may help with sleep onset in some postmenopausal women. Always check with a clinician about timing and dosing, particularly if you take other medications.
Adaptogens
Some plant-based adaptogens, such as ashwagandha, have been studied for sleep and stress support. The Sleep Foundation summarises research suggesting certain extracts (e.g., KSM-66) may help adults fall asleep faster and report better sleep quality. Read more: Sleep Foundation — Ashwagandha. Eve Biology includes ashwagandha to target sleep and anxiety symptoms during menopause.
Helpful extras: keep the bedroom dark and cool, get morning daylight, move your body during the day, limit screens before bed, and avoid long naps after mid-afternoon.
Article round-up
Thanks to shifting hormones, life stresses and anxiety, menopause and sleep problems often go hand in hand. Hormonal insomnia is common—but it is manageable. Treatments like HRT, sensible melatonin use, and lifestyle changes such as cutting back on caffeine, building a consistent bedtime routine and using relaxation techniques can restore deeper, more refreshing sleep.
FAQs
What is hormonal insomnia?
Hormonal insomnia is sleep disruption caused by the fluctuations and decline of estrogen and progesterone during perimenopause and menopause. Lower estrogen may reduce melatonin production, while lower progesterone means less GABA support—together making it harder to fall asleep and stay asleep. Symptoms include frequent waking, night sweats and next-day fatigue.
Does menopause insomnia go away?
For many women, menopause-related sleep issues are temporary, though they can persist. The combination of lifestyle changes and, where appropriate, medical options can significantly improve sleep quality.
Does HRT help sleep problems?
HRT can improve sleep by reducing hot flashes and night sweats and supporting hormone balance. Talk to your clinician to weigh potential benefits and risks for your situation.
What helps restless legs in menopause?
Restless legs isn’t caused by menopause alone, but it can flare at night. Some people find magnesium helpful for normal muscle function. If symptoms are frequent or severe, consult a healthcare professional to rule out underlying causes and discuss treatments.
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