Menopause marks a time of significant hormonal, physical, and psychological changes for women — and these changes can severely disrupt sleep.
So, how can women take back control of the hormonal shifts affecting their sleep quality?
On average, around 12% of women experience sleep-related issues. However, as they approach perimenopause and menopause, this figure rises sharply to up to 60%.[i]
Commenting on the transitional period, sleep expert, physiologist and best-selling author, Dr Nerina Ramlakhan says:
“Getting good sleep is tough. Nearly half of people in the UK have trouble falling asleep at least once a month, with the biggest sufferers being women between the ages of 45 and 54.[ii]
“As a woman transitions through menopause, she can experience many kinds of symptoms, but one of the most common is difficulty sleeping. Hormonal changes, particularly fluctuations in oestrogen and progesterone levels, are often major contributors to these issues. Night sweats, anxiety, or stress can all contribute to poor sleep. Not only does this make falling and staying asleep much harder, but the aftereffects of disrupted sleep can exacerbate other menopausal symptoms the following day.”
Fortunately, all hope is not lost. Dr Ramlakhan comments:
“Prioritising the value of sleep can enhance a woman’s physical and mental well-being throughout this natural phase in her life. Simple lifestyle changes and natural remedies can reduce the impact of these symptoms and help to improve the quality of sleep. In fact, with deeper self-care and lifestyle practices, the post-menopausal phase of life can be a ‘second spring’ for many women.”

Dr Ramlakhan’s top tips to tackle the exhausting menopause sleep cycle:
Go to bed 30 minutes earlier – “The menopause can have a direct impact on a woman’s circadian rhythm which interrupts her sleep-wake cycle. Going to bed slightly earlier and aiming to be tucked in by 10pm at least 3 or 4 times a week is better for your sleep schedule, allowing your body to get into a sleep routine.”
Stick to routine –“The temptation to hit the snooze button and sneak in a few more minute’s sleep is strong, especially if you’ve had a disrupted night. But waking up and going to bed at the same time each day helps to give our internal body clock the consistency it needs to maintain its sleep-wake cycles. Set an alarm for the same time each morning, this will also help your body to feel sleepy in the evenings.”
Find your zen – “Yoga is a great way to find your inner calm and helps to reduce stress levels. Cortisol, the stress hormone, increases when you’re sleep deprived and makes it harder to drift off. Yoga is a great way to maintain physical strength and muscle tone, and it incorporates controlled breathing which improves oxygenation and blood circulation throughout the body, reducing the physical effects of stress on the body and mind.”
Try a herbal remedy – “Valerian root has been used for centuries as a herbal remedy to improve sleep, enabling the body and mind to relax in the lead up to bedtime. Kalms Night One-A-Night tablets contains valerian root and can promote a nourishing night’s sleep and reduce stress or anxiety before bedtime, helping to break the sleepless cycle.”
Cut the caffeine – “Drinking coffee, tea or sugary drinks has been linked to worsened hot flashes and night sweats which can further disrupt sleep. Try to reduce your caffeine consumption, especially in the afternoon and evenings. Don’t use caffeine as a substitute for food and ideally, have your caffeinated drink after you’ve eaten as this will minimise blood sugar surges and the production of cortisol.”
Reduce Alcohol intake – “Alcohol is a sedative so it can sometimes be used to ease into sleep, however it is not conducive with deep, restorative REM sleep (which you need for learning and concentration), and it tends to damage the sleep you do get. Alcohol also raises your core body temperature, so it could contribute to spikes in temperature and night sweats.”
By prioritising these key strategies and incorporating them into your daily routine, you can significantly improve both the quality and quantity of your sleep during menopause transition and beyond.