Menopause and Sleep

Menopause lady sleeping

Menopause is a time of serious hormonal, physical and psychological change for women. The extremes vary for each woman.


Perimenopause, or menopause transition, begins several years before menopause. It's the time when the ovaries gradually begin to make less estrogen. It often starts in a woman's 40s, but can start in her 30s or even earlier. Perimenopause lasts up until menopause, the point when the ovaries stop releasing eggs.

Perimenopause ends when a woman has gone 12 months without having her period.

This is the time when most women report the biggest change in their sleep patterns and the subsequent problems as a result.

The most common complaints we hear are:

Hot Flashes



Sleep breathing disorder



Snoring (along with pauses or gasps in breathing are signs of a more serious sleep disorder, obstructive sleep apnea  and medical advise should be sought)


More than 50% of women who have reached post menopause report sleeping problems and it is something that shouldn’t be taken lightly. 


Decreasing levels of estrogen cause many menopausal symptoms including hot flashes which are unexpected feelings of heat all over the body accompanied by sweating. Most women experience these for one year, but many have hot flashes for five years or more. While total sleep time may not suffer, sleep quality does. 


One should always speak to their doctor when symptoms arise so the right support can be offered which may be medicinal intervention. That said there are many things a woman can do to help such as..


  • Eat healthy. Smaller portions. Avoid spicy foods. Try soy foods and plenty of vegetables.
  • Avoid nicotine, caffeine and alcohol, especially before bedtime.
  • Dress in lightweight natural fabrics such as cotton or linen.
  • Sleep with natural bedding (read up on our wonderful organic natural bedding that is temperature regulating). Avoid heavy and synthetic bedding. Leave a window ajar if above ground floor level 
  • Reduce stress where possible.Meditation and breathing exercises work wonders.
  • Relax!

For unto the minute information and support on all menopause related issues go to