Top sleep remedies for menopause: specialists reveal effective ways to help you sleep better

Do you remember sleeping through the night without interruptions? Many women facing menopause long for those uninterrupted nights and often search for solutions online. According to a 2025 Mayo Clinic survey, sleep difficulties were the most commonly reported symptom of menopause, even more than hot flashes. Research published in Menopause indicates that up to 69% of women experience sleep disruptions during this stage.

The hormonal changes of menopausefluctuations in estrogen and progesteronecontribute to night sweats, mood swings, and other sleep disturbances. Melatonin levels, which help regulate sleep, also decrease with age, making restful nights harder to achieve. Ironically, good sleep becomes more crucial during menopause to support mood, energy, focus, and overall resilience, says Dr. Natalie Dautovich, psychology professor at Virginia Commonwealth University.

Why Sleep Becomes Challenging During Menopause

Menopause-related sleep problems largely stem from hormonal shifts. Changes in estrogen and progesterone impact brain regions that control sleep, explains Dr. Dautovich. These fluctuations disrupt sleep cycles, body temperature, and mood. Dr. Ekta Kapoor, a menopause specialist at the Mayo Clinic, notes a feedback loop: poor sleep worsens mood, which further impairs sleep and cognitive performance, creating a persistent cycle of insomnia.

Typical Sleep Issues During Menopause

• Waking up at night: Known as WASO (wakefulness after sleep onset), women often wake at the same time nightly and struggle to return to sleep.
• Reduced deep sleep: Menopause often decreases restorative slow-wave sleep, leaving more time in light sleep.
• Night sweats: Hormonal changes affect body temperature regulation, causing hot flashes that interrupt rest.
• Restlessness from mood changes: Anxiety and depression can further disturb sleep.

Improving Sleep Naturally During Menopause

Small, consistent lifestyle adjustments can significantly improve sleep quality:

• Morning sunlight exposure: Strengthens circadian rhythms.
• Regular exercise: Enhances sleep quality and deep sleep, ideally not right before bedtime.
• Mindful consumption of caffeine and alcohol: Avoid caffeine in the late afternoon and limit alcohol, which can fragment sleep.
• Good sleep hygiene: Keep a regular sleep schedule, limit screen use before bed, and create relaxing pre-sleep rituals.
• Optimize the sleep environment: Maintain a cool, dark, and uncluttered bedroom, and reserve your bed for sleep and intimacy.
• Stress reduction: Mindfulness or meditation apps can help reduce anxiety and improve sleep.

Cognitive Behavioral Therapy for Insomnia (CBT-I)

CBT-I is a structured, short-term therapy that targets thoughts and behaviors disrupting sleep. It is recognized as the most effective non-drug treatment for menopause insomnia. Techniques like Sleep Restriction Therapy, which limits time in bed to boost natural sleep drive, have shown significant improvements in sleep quality, daytime alertness, and emotional well-being.

Natural Sleep Supports

Several supplements and therapies may help with menopause-related sleep issues, though evidence varies:

• Melatonin: Low doses (13 mg) may aid sleep and mood regulation.
• Acupuncture: Studies suggest it can improve sleep quality in perimenopausal women.
• Magnesium glycinate: May reduce insomnia and anxiety; doses of 250500 mg before bed are common.
• Herbal teas: Valerian root and chamomile can provide calming bedtime rituals.

Sleep-Enhancing Products

• Cooling bedding and sleepwear: Breathable fabrics and mattress toppers can reduce night sweats.
• Weighted blankets: Provide calming pressure that may improve sleep quality.
• Sleep headphones: Deliver soothing sounds directly, aiding relaxation.
• Sleep trackers: Help identify patterns and optimize sleep routines.

Hormone Therapy

Estrogen-based treatments can alleviate hot flashes and night sweats, potentially improving sleep. Some forms of progesterone may also have mild sedative effects. Hormone therapy may help, especially when combined with proven insomnia treatments like CBT-I, but results vary and should be discussed with a healthcare provider.

Prescription Sleep Aids

Medications like zolpidem or eszopiclone are FDA-approved for insomnia but carry risks such as complex sleep behaviors and tolerance over time. Other options include low-dose antidepressants, gabapentin, and new non-hormonal treatments like elinzanetant, which may improve sleep by reducing menopausal symptoms. These should generally be considered only if non-drug strategies and lifestyle adjustments are insufficient.

When to Consult a Doctor

Seek medical advice if sleep difficulties persist for weeks, cause daytime fatigue, irritability, or memory issues. Postmenopausal women may also need screening for sleep apnea, which can present subtly with fatigue rather than classic symptoms like snoring. Keeping a detailed sleep and symptom log can help healthcare providers tailor the most effective treatment plan.

Author: Connor Blake