Sleepless During Menopause? What Women Should Know

By Deluxe Sleep · Published on 1 September 2026

Sleepless During Menopause? What Women Should Know

Poor sleep is no small problem, especially when it is missing night after night. Many women experience exactly that during menopause. Sleep that used to be taken for granted suddenly becomes restless, interrupted, barely restorative anymore. What is often dismissed with a frown or trite advice actually has profound causes, and deserves one thing above all: to be taken seriously. Because sleep disturbances are widespread around menopause. And there are ways to find your way back to better rest at night, scientifically grounded and practical for everyday life.

Clarity in the Jungle of Terms

Here are the most important terms at a glance:

• Perimenopause: the phase before the last menstrual period, with strongly fluctuating hormone levels.
• Menopause: the point of the last menstruation, determined in retrospect after 12 months without a period.
• Postmenopause: the time afterwards – the body gradually finds a new equilibrium.
• Climacteric: the medical umbrella term for the entire transition phase.
• Estrogen & progesterone: female hormones whose decline noticeably affects body and mind.

Sleep Problems? You Are Not Alone.

Many women in the climacteric report that they can no longer sleep through the night, wake up several times during the night, or wake far too early. These changes are not only unpleasant but also clearly impair well-being, mood, and quality of life. In fact, 40 to 60 percent of women going through menopause are affected by sleep disturbances. These complaints occur especially often during the transition from perimenopause to menopause.

What Happens to Sleep During Menopause?

With the onset of menopause, the body's hormonal balance changes significantly. The production of estrogen and progesterone declines. Both of these hormones also play an important role in sleep. Among other things, the hormonal fluctuations affect:

• Sleep structure: deep sleep and dream sleep phases become more unstable.
• Temperature regulation: hot flashes and night sweats disrupt nighttime rest.
• Mood: anxiety and depressive moods take a toll on sleep.
• The cardiovascular system: nighttime heart palpitations can make it harder to fall asleep or stay asleep.

Even though sleep labs do not always show clear changes, many women perceive their sleep quality as worse. This subjective perception is well documented scientifically, is closely linked to overall psychological state, and should definitely be taken seriously.

Do Not Overlook Organic Causes of Sleep Disturbances

Not every sleep disturbance is purely hormonal in origin. During menopause, the risk of organically caused sleep problems also rises. This includes, for example, obstructive sleep apnea, in which slackened tissue in the throat can cause pauses in breathing. Women over 50 are affected almost as often as men, but are diagnosed less frequently. Typical signs include morning headaches, a dry mouth on waking, heart palpitations, or gasping for air during the night.

Another cause of sleep challenges can be restless legs syndrome. An unpleasant urge to move the legs, occurring in the evening or at rest, severely disrupts falling asleep. An iron deficiency is often present, and it is worth having this checked.

So-called "early waking" can also play a role. With age, the biological sleep-wake rhythm shifts. The body becomes tired earlier and also signals earlier that it is time to get up. It often helps to accept this change and adjust your sleep times accordingly.

With menopause, it is not only the hormone balance that changes, but also the body itself. These changes have a direct effect on how lying down feels and on sleep. A bed system that used to fit well may suddenly no longer provide optimal support. Especially in this sensitive phase, it is important that mattress, slatted bases, and pillow are individually matched to your changed needs, in order to avoid pressure points and reduce nighttime waking. We would be happy to advise you on this in our showroom in Bischofszell.

10 Everyday Measures That Really Help with Sleep Disturbances During Menopause

Even small changes in everyday life can make a big difference. The following recommendations, with explanations of why they work, are easy to put into practice and are scientifically supported.

• A fixed sleep rhythm: going to bed and getting up at the same time every day stabilizes your internal clock and improves sleep quality over the long term.
• No daytime naps: anyone who sleeps during the day reduces their natural sleep pressure. That can make it harder to fall asleep in the evening.
• Only go to bed when tired: anyone who is not really sleepy often lies awake and ruminates. That can lead to frustration and restlessness.
• Exercise during the day: moderate exercise, ideally outdoors, improves mood and helps the body relax more easily in the evening.
• Avoid overly sedentary habits: too little activity during the day often leads to inner restlessness. A healthy amount of physical exertion promotes tiredness in the evening.
• Cool, well-ventilated bedrooms: fresh air and pleasant temperatures can ease hot flashes and make falling asleep easier.
• Light bed linen (e.g. linen, silk): these materials help regulate body temperature and wick away moisture – this can help with nighttime hot flashes.
• Less caffeine and alcohol: these substances have a negative effect on sleep. Especially during menopause, the body reacts more sensitively to them.
• A calm evening routine: a clear transition into the night helps you wind down. Relaxing rituals signal to the body that it is time to sleep.
• Keeping a journal: writing down your thoughts unburdens the mind and helps clear worries from your head.

Talk to your doctor if sleep problems persist for a long time and cannot be relieved with everyday measures. Medical professionals can support you individually in deciding which further steps are ideal for you.

Conclusion

Poor sleep and sleep disturbances during menopause are not a personal failing, but a common, well-explainable phenomenon. Hormones, the body's rhythm, and life circumstances change. But there are ways to find your way back to restful sleep. Anyone who understands what is happening in the body can act with purpose. Every woman has the right to good sleep, even in a new and changing stage of life.

Source: Urech, A., Rudzik, F., Bassetti, C., & Vorster, A. (2023). Behandlung von Schlafstörungen in den Wechseljahren. Frauenarzt, 64(8), 511-514.

Source: This article is based on a piece from the BICO sleep blog (bico.ch). The research findings mentioned in it come from Urech et al. (2023) or from the respective third parties named.