Having Trouble with Sleep During Menopause?

Sound familiar?

You are exhausted, but the moment your head hits the pillow, sleep feels just out of reach. Maybe you toss and turn for hours, or you drift off quickly only to find yourself wide awake at 3am well before your alarm!!

Or perhaps one of the most common menopause symptoms kicks in: night sweats. You wake up drenched, tangled in damp sheets, wondering how your body can go from burning up to freezing cold in a matter of minutes.

If any of this resonates with you— you are not alone. Most women I speak to going through menopause report trouble sleeping.

And when you don’t sleep well, everything feels harder. I don’t know about you, but when I haven’t slept, I’m tired, irritable and brain fog follows me.

It is no surprise some experts believe that poor sleep might actually be the root cause of many other menopause symptoms.

Let’s take a closer look at what’s going on — and what might help.

Why Menopause Disrupts Sleep

Oestrogen and progesterone aren’t just reproductive hormones. They also help regulate your sleep. As these hormones decline during perimenopause and beyond, sleep often suffers.

Here are some of the most common sleep disruptors during this time:

1. Hot Flushes and Night Sweats

It’s like your body is clammy and hot one minute, only for you to to kick off the covers and then feel cold. Your might notice your heart rate creeping up and that wired but tired feeling …and the cycle continues

It’s no wonder restful sleep becomes so elusive.

2. Nighttime disruptions

As oestrogen drops, bladder capacity may decrease and the tissues surrounding it can become more sensitive.

Progesterone shifts can also affect how your body manages fluids, making you need to urinate more often — even in the middle of the night.

3. Bloating and Reflux

Many women notice changes in digestion during midlife: more bloating, heartburn, discomfort, or altered bowel habits.

And guess what? These symptoms don’t just affect your day — they can make it hard to sleep comfortably too.

4. Sleep Apnea

With lower levels of estrogen and progesterone, women are more likely to develop snoring and obstructive sleep apnea — a condition where breathing repeatedly stops during sleep.

It’s a big reason some women wake up feeling unrefreshed, even after a full night in bed.

If any of these symptoms sound familiar, it’s worth checking in with your healthcare provider. They’re common, but they can also be signs of deeper issues that deserve attention.

5. Cravings and Blood Sugar Swings

Hormonal changes can increase cravings — especially for processed, high-sugar foods.

But eating these close to bedtime can spike your blood sugar, only to have it crash later, disrupting your sleep cycle in the process.

What Else May Affect Sleep During Menopause?

• A history of sleep challenges

• Your stage in the menopause transition — sleep disruption often worsens over time

• Surgical menopause (like ovary removal) — often linked to more severe sleep issues

• Chronic pain, health conditions, and genetic factors

• Bright lights, screens and other technologies

• Stress and anxiety

• A disrupted circadian rhythm

• Caffeine and other stimulants

The Bottom Line

Falling oestrogen and progesterone levels can trigger hot flushes, disrupted digestion, frequent urination, snoring, and blood sugar swings — all of which can make quality sleep feel out of reach.

While you might not be able to have that perfect sleep every night, there’s still so much you can do.

If you need help exploring nutrition strategies, lifestyle changes, and support options that can make a meaningful difference — and get you one step closer to the rest you deserve, please reach out.