If you’re in perimenopause or menopause and struggling with sleep—you’re not alone. In a cross-sectional-analytical study looking at the quality of sleep in women with menopause, researchers found that 49.9% of participants experienced sleep disorders (Ahmady, F., Niknami, M., & Khalesi, Z. B., 2022).
Sleep disturbances are one of the most common (and frustrating) symptoms women face during this stage of life. Hot flashes, night sweats, anxiety, and hormonal shifts can all combine to turn restful nights into restless ones. But here’s the truth: sleep isn’t just a "nice thought" in midlife—it’s essential for your body to function and heal.
Let’s break down why this matters so much during menopause, and what you can do to support better sleep.
Hormone Balance Happens While You Sleep
Sleep is when the body does its most important hormonal work. When we are in deep sleep, our levels of cortisol (your stress hormone) drop, while our body works to regulate estrogen, progesterone, insulin, and more. When sleep is disrupted, it can throw these systems off balance—worsening symptoms like mood swings, weight gain, anxiety, and fatigue. Prioritizing good sleep hygiene can help bring a greater sense of stability to your hormones and your day-to-day energy.
Sleep Impacts Weight, Muscle, and Recovery
Midlife weight gain is a common concern—and poor sleep makes it harder to manage. In a 2021 publication, researchers studied pre-menopausal women during a 5-night inpatient stay. The findings suggested that not only estrogen withdrawal but also sleep disturbances during menopause may contribute to changes in a woman's body that could predispose midlife women to weight gain (Grant, L. K., Coborn, et al., 2021).
A lack of sleep increases hunger hormones like ghrelin, decreases fullness hormones like leptin, and makes you more likely to crave sugar and processed foods. It also impacts how well your body recovers from workouts and builds lean muscle. If you’re lifting weights or walking in a weighted vest (great moves, by the way), quality sleep is what allows your body to repair and get stronger.
Brain Fog and Mood Are Tied to Sleep
Cognitive changes like brain fog, forgetfulness, and irritability are frustrating—and often worsened by lack of rest. Sleep is when your brain clears out waste, processes information, and resets for the day ahead. Even one or two nights of poor sleep can affect your memory, decision-making, and mood. Prioritizing restful sleep is one of the most powerful tools for clarity and calm in this season of life.
Tips for Better Sleep in Menopause
Sleep is not just something to “get through” in menopause—it’s something to protect and prioritize. It’s the foundation for feeling better, thinking clearer, and living well through this transition. If you’ve been brushing it aside or thinking it’s just part of getting older, it’s time to rethink that.
Better sleep is possible—and you deserve it.
Resources
Ahmady, F., Niknami, M., & Khalesi, Z. B. (2022). Quality of sleep in women with menopause and its related factors. Sleep science (Sao Paulo, Brazil), 15(Spec 1), 209–214. https://doi.org/10.5935/1984-0063.20220021
Grant, L. K., Coborn, J. E., Cohn, A., Abramson, M., Elguenaoui, E., Russell, J. A., Wiley, A., Nathan, M. D., Scheer, F. A. J. L., Klerman, E. B., Kaiser, U. B., Rahman, S. A., & Joffe, H. (2021). Effect of Experimentally Induced Sleep Fragmentation and Hypoestrogenism on Fasting Nutrient Utilization in Pre-Menopausal Women. Journal of the Endocrine Society, 5(Suppl 1), A774. https://doi.org/10.1210/jendso/bvab048.1575
