{"id":5275,"date":"2026-07-02T00:00:00","date_gmt":"2026-07-02T00:00:00","guid":{"rendered":"https:\/\/prd-www.mccdn.io\/vitals\/?p=5275"},"modified":"2026-07-02T21:39:59","modified_gmt":"2026-07-02T21:39:59","slug":"how-can-i-sleep-better-during-menopause","status":"publish","type":"post","link":"https:\/\/stg-www.mccdn.io\/vitals\/how-can-i-sleep-better-during-menopause\/","title":{"rendered":"How can I sleep better during menopause?","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

From insomnia to frequent night wakings, sleep disturbances are common for women in or approaching menopause. In fact, over 40 percent of perimenopausal women report sleep problems, according to the National Council on Aging.<\/p>\n

\u201cPoor sleep is associated with every phase of menopause and can be very disruptive,\u201d says Terry Silvestrin, ARNP, a certified menopause specialist<\/a> at MultiCare. \u201cIt can cause fatigue and brain fog, worsen mood and make it difficult to concentrate or get through the day.\u201d<\/p>\n

However, poor sleep isn\u2019t something you have to live with. Learn why menopause affects sleep and what you can do to improve the quality of your rest.<\/p>\n

Why menopause disrupts sleep<\/h2>\n

Menopause happens<\/a> when the ovaries stop releasing eggs and producing most estrogen and other hormones. You\u2019ve reached menopause when you haven\u2019t had a period for 12 consecutive months.* On average, this occurs around the age of 52 for U.S. women.<\/p>\n

However, you may begin noticing changes in your body in the eight- to 10-year period leading up to this transition, a phase of life known as perimenopause.<\/p>\n

During perimenopause, the body begins to experience hormonal shifts. Levels of estrogen and progesterone fluctuate unpredictably before eventually declining altogether.<\/p>\n

Spikes and drops in hormone levels can disrupt sleep patterns and cause other troublesome symptoms like night sweats and mood swings. These symptoms can continue after the transition to menopause and may make it difficult to fall asleep, stay asleep or both.<\/p>\n

*If you have an intrauterine device (IUD) or have had your uterus surgically removed, then your menstrual cycle won\u2019t indicate whether you\u2019ve entered menopause. <\/em><\/p>\n

Tips to help improve sleep during menopause<\/h2>\n

Over time, poor sleep can take a toll on your health and well-being, increasing your risk for high blood pressure, heart disease, dementia and other conditions.<\/p>\n

The good news is there are steps you can take to improve the quality of your rest, from at-home interventions to medical treatments.<\/p>\n

Tip 1: Consider hormonal or nonhormonal medications<\/h3>\n

Menopausal hormone replacement therapy (HRT) refers to medications that help replenish estrogen and progesterone. For some women in or approaching menopause, HRT can be a valuable tool for improving sleep.<\/p>\n

\u201cA growing body of evidence<\/a> shows that hormone replacement therapy can safely ease menopause symptoms, allowing women to thrive, not suffer through menopause,\u201d Silvestrin says. \u201cIt may be particularly beneficial for those experiencing night sweats or other temperature-related sleep disturbances. Some research shows HRT can also help relieve insomnia.\u201d<\/p>\n

Nonhormonal medications, such as antidepressants, may also be an option for some women. These medications can help alleviate symptoms like hot flashes in addition to improving sleep.<\/p>\n

Silvestrin recommends talking to a menopause specialist<\/a> about your concerns. They can help you decide whether you might be a good candidate for HRT or other types of medications. They can also talk you through additional approaches for menopause symptom relief.<\/p>\n

Tip 2: Change your environment<\/h3>\n

If you\u2019re frequently waking up hot or drenched in sweat, it may be time to reevaluate your sleepwear and your bedroom setup. Try:<\/p>\n