Perimenopause and menopause bring with them a whole host of changes, and one of the most frustrating for many women is disturbed sleep. You might find yourself tossing and turning, waking drenched in sweat, or lying wide awake at 3am with a busy mind that just won’t switch off.
If this sounds familiar, you’re not alone – more than half of women in midlife report sleep problems. The good news? Once you understand why sleep becomes so elusive at this stage, you can start to take back control. With some focused nutrition and lifestyle shifts, it is absolutely possible to improve both the quality and the quantity of your rest.
Why does menopause affect sleep?
Several changes happen at once in your body, all of which can make deep, restorative sleep harder to come by:
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Falling oestrogen affects temperature regulation and reduces melatonin (your sleep hormone).
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Declining progesterone removes its natural calming, sedative effect on the brain.
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Cortisol (your stress hormone) can become imbalanced, leaving you feeling “tired but wired” at bedtime.
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Night sweats and hot flushes jolt you awake and make it difficult to get back to sleep.
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Changes in brain chemistry (like serotonin and GABA) can make it harder to relax.
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Blood sugar and metabolic shifts can trigger night-time waking.
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Stress and midlife responsibilities – from work deadlines to family pressures – can keep your mind racing.
It’s no wonder sleep can feel impossible. But there are practical, science-backed steps that really do help.
7 practical steps to improve sleep during menopause
1. Cool Your Body
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Keep your bedroom between 18-20°C
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Choose light, breathable bedding (cotton or bamboo)
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Layer blankets instead of one heavy duvet so you can adjust quickly if you overheat
2. Balance Your Blood Sugars
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Include protein and healthy fats with your evening meal
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Cut back on refined carbs, sugar, and alcohol close to bedtime
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If you wake hungry at 3am, try a small snack such as oatcakes with nut butter
3. Build a Bedtime Ritual
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Aim to go to bed and wake at the same time each day
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Dim the lights in the evening to support melatonin production
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Avoid scrolling on your phone – blue light and dopamine signals tell your brain it’s time to wake up
4. Support Your Calming Pathways
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Enjoy magnesium-rich foods such as leafy greens, pumpkin seeds, or almonds
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Herbal teas like chamomile, passionflower, or valerian can encourage relaxation
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Gentle stretching, yoga, or breathwork helps to quiet a busy mind
5. Manage Stress in the Day
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Schedule short “stress release” breaks: a walk, 10 minutes of meditation, or journaling
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Swap endless high-intensity workouts for restorative movement when you feel depleted
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Don’t underestimate connection – talking with a friend can be as powerful as any supplement
6. Restore Your Circadian Rhythm
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Get natural daylight in the morning to reset your body clock
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Keep your sleep and wake times consistent
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Avoid screens and bright lights in the hour before bed
7. Explore Natural and Hormonal Support (if appropriate)
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Consider professional guidance on hormone therapy
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Add phytoestrogens (from foods like soy and flaxseeds)
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Look at gentle adaptogens (such as ashwagandha or rhodiola) for stress support
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Some women find short-term help from natural sleep aids like melatonin or valerian root
A final thought
Sleep may feel out of reach during menopause, but with the right approach you can create the conditions your body needs to rest. Small, consistent changes really do add up – and they can make the difference between dragging yourself through the day and waking up feeling like yourself again.
I work with women every day who struggle with poor sleep in midlife, and I know from both research and lived experience that it is possible to reclaim deep, restorative rest.
Ready to sleep better? Book your free Health Transformation Call today and let’s create a personalised strategy for you.
