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Insomnia during Menopause

Between 40–56% of women experience sleep disruption at some stage of the transition as published by The Womens Health Concern.
Many women report that falling asleep is not the main problem, it’s the frequent night-time awakenings that break sleep quality. These are often hormonal. Falling levels of estrogen and progesterone can trigger hot flushes, night sweats, and temperature instability, making the body wake repeatedly through the night.
​If your sleep disturbance is persistent or severe, it’s wise to speak with your GP.
Split Aging Effect Portrait
Split Aging Effect Portrait

General Insomnia Advice Not to Forget

The same foundations of healthy sleep apply before, during, and after menopause:
  • Wind down for an hour: read, stretch, or listen to calming audio.
  • Avoid caffeine and alcohol in the evening; both increase night-time awakenings. Avoid heavy or spicy meals and large drinks before bed to minimise heartburn and bathroom trips.
  • Exercise regularly (walking, yoga, swimming), but finish vigorous activity at least three hours before bed.
  • Avoid bringing work or TV/Phones into the bedroom. Blue light from phones and laptops suppresses melatonin, the hormone that signals sleep.
  • Try a mindfulness or relaxation response practice before bed to reduce stress and slow the body’s fight-or-flight response.
     
These non-drug behavioural strategies form the core of CBT-i, the same clinically proven method used across leading sleep centres worldwide.
Cozy Boho Bedroom

Specific Menopause Insomnia Advice

  • Create a calm cool sleep environment: cool is important (15–19 °C), dark, and quiet.
  • Keep air moving: have a small bedside fan on standby and keep a cool drink nearby.
  • consistent routine is more important during menopause: go to bed and wake up at the same time every day — yes, even weekends.
  • Dress light for sleep: choose breathable cotton, linen, or bamboo fabrics.
  • Consider buying cooling focussed bedding: Thats duvet, duvet cover, pillow, pillow cover and undersheets. Try for natural-fiber sheets that help wick away moisture, and a low-tog duvet. Some women keep two ultra-light duvets so one can be kicked off easily during a sweat. Also choose bedding with a lower thread count — around 200–350
  • Under body cool gel pads or gel toppers can also make a noticeable difference.
For some women, a short course of melatonin or a GP-approved sleep aid may provide relief — but always under medical guidance.
 
With the right environment, regular routines, and CBT-i techniques, most women can return their bodies to sleep soundly again.
Wooden Bed with white pillows

Why is insomnia common during menopause?

Hormonal changes during menopause—especially falling oestrogen and progesterone—affect body temperature, mood, and sleep regulation. Hot flushes, night sweats, and temperature swings often trigger multiple awakenings. These physical changes, combined with stress or irregular sleep schedules, can make restful sleep more difficult during the transition.

What helps improve sleep during menopause?

Keep your bedroom cool, dark, and quiet, ideally between 15–19 °C. Follow consistent bed and wake times, wear light breathable fabrics, and use low-tog or cooling bedding. A small bedside fan, gentle stretching, and relaxation exercises before bed will help reduce night-time awakenings.

How can CBT-i support better sleep in menopause?

CBT-i focuses on retraining sleep behaviour and mindset. By reducing pre-sleep stress, establishing steady routines, and practising relaxation or mindfulness, you strengthen natural sleep rhythms. These same evidence-based methods used in leading sleep centres can restore calm, continuous sleep throughout and after menopause.
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