Sleep Disruption Is A Major Menopause Complaint: Here Are 3 Ways To Deal According To A Sleep Expert

When you think of menopause symptoms, what comes to mind? Hot flashes? Mood swings? While both are issues for women, sleep is actually one of the most common symptoms1. Think poor sleep quality, sleep disturbances, trouble falling asleep, waking up unrested, and so on.

And unlike more commonly talked about hot flashes and mood changes, it rarely gets discussed enough.

“During menopause, hormone levels like estrogen and progesterone decrease, which can disrupt your circadian rhythm,” clinical psychologist and sleep specialist Shelby Harris, Psy.D. explains.

While there are real changes happening in the body that'll lead to these sleep changes (it's not just in your head!), you can address it with the right proactive steps.

“For women in menopause dealing with sleep disturbances, start with a simple wind-down routine that is consistent and enjoyable to help you relax before bed,” Harris advises.

This isn’t a waste of time, an "extra" step, or something trivial—your wind-down routine can directly impact both your sleep quality2 and mental health3.

Before you dive into the wind-down routine, let's address something that comes first: your dinner timing.

Eating dinner too close to bedtime (within an hour or two) means your body is still digesting when you try to sleep, which can prevent you from fully relaxing and drifting off. This may not be true for everyone, but it’s definitely worth trying if you’re struggling with sleep.

Pilates isn't just for improving balance or strengthening stabilizing muscles—it can also help you sleep better. One study found that Pilates exercises significantly improved sleep quality4 and reduced fatigue in postmenopausal women. 

That same study also showed a marked reduction in mood changes in this group. So, while you might think of exercise mainly as a way to build physical strength, Pilates can benefit other areas of your life, too, including mental health and sleep.

Say you've done it all—you've nailed the wind-down routine, avoid big meals or that late glass of wine before bed, yet sleep disturbances persist. What then?

As Harris noted, the hormonal shifts during menopause can increase your risk of additional sleep disorders. If you find you can’t fall asleep, stay asleep, or wake up feeling unrested night after night for weeks or months, you might be dealing with something more serious.

It’s crucial to recognize when your wake-ups and sleepless nights are becoming persistent—and take action. Too often, people avoid discussing sleep issues with their healthcare provider because they feel "fine" during the day (thanks to caffeine) or fear that the only solution will be medication. But sleep should be taken seriously.

While hot flashes are certainly common during menopause, the top concern for most women is sleep disturbances. To boost your chances of better shut-eye despite hormonal fluctuations, pay attention to your daily routine.