Improve your sleep during menopause

Menopause can make it hard to get a good night’s rest. Hot flashes, night sweats and frequent wake-ups are common challenges. A 2024 survey from the American Academy of Sleep Medicine (AASM) found that half of women aged 45-64 sometimes, often, or always experience sleep disruption due to menopause.

During World Menopause Awareness Month, the AASM encourages women to prioritize healthy sleep. Good sleep isn’t just about feeling rested — it’s essential for overall health and well-being.

Why does menopause affect sleep?

Hormonal changes during menopause can interfere with your ability to fall asleep and stay asleep. Hot flashes and night sweats often wake you up at night, making restful sleep harder to achieve. If you’re waking up tired and struggling to stay focused during the day, it may be time to take a closer look at your sleep habits.

What happens when you don’t sleep enough?

Poor sleep isn’t just frustrating — it can also affect your health. Chronic sleep loss increases the risk of serious conditions like heart disease, diabetes and obesity. It can also impair cognitive function, affect concentration and cause headaches. You may notice mood swings or feel more irritable and fatigued throughout the day.

Tips for better sleep during menopause

The good news? Small adjustments can improve your sleep. Here are some practical tips from the AASM:

• Use cooling sheets and lightweight blankets: Sleep with light layers that are easy to remove to help you stay cool at night.
• Avoid caffeine and alcohol: Both can worsen hot flashes, so it’s best to avoid them near bedtime.
• Stick to a schedule: Go to bed and wake up at the same time every day, even on weekends.
• Make your bedroom a sleep-friendly space: Keep the room quiet, dark and cool. Use your bed only for sleep, not for watching TV or working.
• Unwind before bed: Develop a calming nighttime routine, like reading, meditating or taking a warm shower.

Take action

Sleep is essential for everyone, but it becomes even more important for women trying to maneuver the unpredictable hormonal fluctuations of menopause. If you’re still struggling to sleep well despite these changes, don’t hesitate to talk to your doctor.

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