Insomnia and menopause: common causes and how to sleep better

Insomnia and menopause are linked and can be one of the most disruptive challenges for women between 40 and 60 years old. This stage of life, characterised by hormonal fluctuations, can significantly affect quality of life, physical health, and emotional stability ^(1,2). 

Sleep difficulties are common during the transition to menopause. These are related to hormonal, emotional, and physical changes that interfere with the ability to get a good night's sleep ^(1,2). 

Understanding menopause and how it impacts the body and sleep is essential for managing its symptoms effectively ⁽²⁾. 

How insomnia and menopause affect women’s quality of life 

Poor sleep does not just leave you tired. It can build up over time and lead to fatigue, irritability, reduced concentration, and a lower sex drive. It can also affect personal relationships and job performance ⁽³⁾. 

Many women have trouble falling asleep, frequent awakenings, or struggling to get back to sleep. Symptoms like night sweats, anxiety and restless legs syndrome often make the problem worse. 

Understanding the leading causes of insomnia during menopause 

Understanding insomnia's causes is essential for managing it effectively. These are usually linked to physiological and emotional factors unique to this life stage. 

Hormonal changes and their impact on sleep 

Changes in oestrogen and progesterone can disrupt the sleep cycle. Lower hormone levels may cause hot flushes, anxiety, and insomnia ^(2,4). Moreover, maintaining hormonal balance is key in regulating circadian rhythms and improving sleep quality ⁽⁵⁾. 

Physical discomfort also contributes during this stage. For instance, muscle pains may prevent full-body relaxation at the end of the day. Tension that builds up throughout the day can linger and affect the ability to fall or stay asleep ⁽³⁾. 

How insomnia and menopause affect physical and mental well-being 

Insomnia during menopause can significantly affect well-being. The body undergoes many changes during menopause, ranging from visible differences, such as changes in breast size, to emotional shifts and physical symptoms. Together, these factors can make restful sleep increasingly difficult. In particular, the way a woman perceives these changes, combined with issues like hot flushes or emotional stress, can directly affect her mental and physical well-being. 

Consequences of prolonged insomnia on women’s health 

Persistent sleep issues can have significant consequences. Emotional instability, cognitive difficulties, and ongoing fatigue are common ^(2,3). Many women also experience a low mood and trouble concentrating. 

Additionally, symptoms such as brown discharge may raise concerns about gynaecological health. These worries and other emotional factors can make restful sleep even more difficult ⁽⁶⁾. 

Effective strategies to tackle insomnia and menopause 

There are medically recommended approaches to help alleviate sleep problems during this phase of life.  

Routine adjustments, therapies, and new treatments 

Sticking to a consistent sleep schedule, going to bed, and waking at the same time each day, can help regulate the sleep-wake cycle. Avoiding screens an hour before bedtime, limiting caffeine and alcohol intake, and engaging in regular exercise (not too close to bedtime) are all helpful habits ⁽⁴⁾. 

Various strategies exist to improve sleep. Cognitive Behavioural Therapy for Insomnia (CBT-I) is an option with solid evidence for women in menopause, including those experiencing early menopause ⁽⁸⁾. On the other hand, acupuncture is an alternative therapy that some women consider to relieve different menopausal symptoms ⁽⁷⁾, and its impact on mental and physical well-being could indirectly aid rest. 

Practical tips for improving sleep during menopause 

Building a calming pre-bedtime routine, such as having a warm bath, listening to soft music, or reading, can signal your body that it is time to rest. Avoiding heavy meals and wearing comfortable clothes is also essential ^(3,4). 

Creating an ideal sleep environment is essential. Keep your bedroom dark, calm, and quiet. Choose a good mattress and reduce exposure to artificial light. These practices, part of sleep hygiene, have proven effective in multiple studies ^(3,4). 

If you are noticing early symptoms of hormonal changes, it may help to learn what perimenopause is. This early stage, before full menopause, can also bring sleep disturbances, mood swings, and menstrual irregularities ⁽²⁾. Preparing yourself with clear information and appropriate resources can make a substantial difference. 

Insomnia and menopause: reclaim sleep and live better 

Insomnia and menopause do not have to define this stage of your life. With the right approach, you can regain your rest and approach this transition with balance and energy. Sleeping well allows you to enjoy your days with more clarity, humour, and vitality. 

Good sleep is an essential part of self-care. Identifying the insomnia causes and adopting healthy habits can turn this stage into an opportunity for well-being. 

Issviva products and resources for insomnia and menopause

At Issviva, we provide practical solutions such as functional teas, supplements with natural ingredients, and resources designed to improve rest and support hormonal balance. We also offer advice for those going through specific situations like early menopause, which can significantly impact both rest and emotional health. 

Visit Essity to explore our tools to improve your sleep and well-being. These tips can help you manage insomnia and menopause.