Sleepless in Menopause: Why You Can't Sleep and How to Fix It

If you’re experiencing menopause, you're probably old enough to remember the movie Sleepless in Seattle—that romantic comedy with Tom Hanks and Meg Ryan where love was just a phone call away. Unfortunately, when you’re Sleepless in Menopause, it’s not usually romance that’s keeping you up at night—it’s hot flashes, night sweats, and 3 AM racing thoughts. Instead of waiting for a late-night soulmate, you’re probably scrolling your phone, hoping for the sweet relief of sleep. But don’t worry—just like in the movie, there’s hope on the horizon! With the right strategies, you can enjoy restful nights again.

When speaking with women about the many challenges of menopause, one of the most common—and frustrating—symptoms they mention is difficulty falling and staying asleep. Unfortunately, once sleep becomes a struggle, it often triggers a cascade of issues like brain fog, low energy, and a diminished quality of life. It can feel like a relentless cycle that's hard to break.

In this blog, I explain how menopause disrupts sleep and share practical steps you can take to improve it—plus recommendations for helpful supplements.

Why Menopause is Sabotaging Your Sleep

Several factors related to menopause disrupt sleep patterns, including hormonal fluctuations and physical discomfort. Here are the most common culprits:

• Decline in Estrogen and Progesterone: Both hormones play essential roles in regulating sleep. Lower levels of progesterone can make it harder to relax, while reduced estrogen contributes to night sweats and hot flashes that wake you up and ultimately can make it challenging to get back to sleep.
• Hot Flashes and Night Sweats: These sudden waves of heat can jolt you awake, leaving you restless and anxious about getting back to sleep.
• Mood Disorders: Anxiety, irritability, and depression, all linked to hormonal changes, often interfere with falling or staying asleep.
• Sleep Apnea and Restless Legs Syndrome: The risk of both increases with age and hormonal changes, leading to disrupted sleep.

Rest Easy: Solutions for Better Sleep

Since we are all unique, and you may have already tried various methods to address your menopause symptoms, here are several options you might consider if you’re finding it difficult to sleep.

Sleep Hygiene: Create the Ideal Sleep Environment

Good sleep hygiene is the foundation for restful nights. Here are some simple but effective changes to help you sleep better starting today:

• Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. This seems simple, but it can dramatically impact how well you sleep and feel in the morning.
• Limit Screen Time Before Bed: I know, I know.  We all want to mindlessly scroll our favorite social media channels to unwind before bed.  But it may significantly impact your ability to sleep. The blue light from phones and laptops interferes with melatonin production, the hormone that regulates sleep.  Put away your phone and laptop at least 1-2 hours before bed, even longer if possible.  Read an actual paper book to help you wind down before bed.
• Make Your Bedroom a Sanctuary: Keep it cool, dark, and quiet. Consider blackout curtains or white noise machines if necessary. A fan can serve a dual purpose by providing cool airflow and white noise.
• Develop a Bedtime Routine: Relaxing rituals such as a warm bath, turning down lights, meditation, or gentle stretching can signal to your body that it’s time to sleep. 

Nutrition for Better Sleep

What you eat and drink during the day significantly impacts your sleep quality. Here’s how to optimize your nutrition for better rest:

• Limit Caffeine and Alcohol: Both caffeine and alcohol disrupt sleep patterns, especially when consumed in the afternoon or evening. 
• Eat Magnesium-Rich Foods: Magnesium is known to promote relaxation. For a nutritious magnesium boost, include leafy greens, nuts, and seeds in your diet.
• Balance Blood Sugar Levels: Eating protein-rich snacks throughout the day and having a light evening meal can help prevent waking up at night, often caused by dips in blood sugar.

Mind-Body Practices to Relax the Nervous System

Incorporating relaxation techniques into your routine can help calm the nervous system, making it easier to drift off to sleep.

• Meditation and Breathwork: Practices like deep belly breathing or guided meditation can lower stress levels. Calm and Headspace are both great apps for meditation and mindfulness exercises to help you sleep.
• Gentle Exercise: Activities such as yoga, walking, or tai chi reduce cortisol levels, the stress hormone that can interfere with sleep. Many excellent, free yoga apps exist, so find what works for you. Experiment with these exercises to see what time of day works best.  For some, even gentle exercise too close to bed can create sleep difficulties.  For others, these exercises before bed can be very relaxing. 
• Journaling: Writing down your thoughts, worries, and to-do list before bed can help declutter your mind, ease anxiety, and make sleeping much more effortless. 

Therapies and Natural Remedies

Sometimes, a little extra support is needed to manage sleep disturbances. Here are a few approaches to explore if needed:

• Cognitive Behavioral Therapy for Insomnia (CBT-I): This therapy helps to restructure the thoughts, feelings, and behaviors that are contributing to insomnia.
• Sleep Coaches: Some women have found working with a sleep specialist or a health coach who specializes in sleep can be very helpful in developing strategies and routines to help with sleep.
• Acupuncture: Some studies suggest acupuncture can improve sleep quality and reduce hot flashes.

Supplements to Support Restful Sleep

Taking targeted supplements to address menopause symptoms can make a meaningful difference.

• Supplements such as magnesium have been shown to promote relaxation and improve sleep quality.
• Adaptogens (natural stress reducers) can help manage stress and anxiety that often accompanies menopause, further improving sleep.

Navigating which supplements to take and why can feel overwhelming, but I’ve got you covered. To discover which supplements can help you sleep better and improve brain fog, download my FREE Resource, "Clear Mind, Restful Nights: A Supplement Guide for Busy Women Navigating Menopause."   Grab it HERE.

Sleep doesn't have to be an elusive goal during menopause. You can take back control and enjoy the restful nights you need and deserve by combining healthy habits, good nutrition, mind-body practices, and the right supplements. And if you need extra support in choosing helpful supplements, don’t forget to grab my free guide to get started on the path to clearer thinking and better sleep. Get it HERE.