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How Does Menopause Affect My Sleep and What Can I Do About It?

Menopause in Sleep | Women in Bed Sleeping | Caire Beauty


I’m in my 50’s and now every night I wake up around 3am to do what you ask. Go to relieve myself espeically if I’ve had a glass of vino (or 2 … tee hee) and then I can’t get back to sleep. This only started shortly after the big M (for Menopause) hit me at early 50. I have found natural supplements and meditation to work for me. I hope that you can find your sleep solution by asking questions, lowering stress and finding sleep prep rituals that work for you. Happy sleeping. Co-Founder Lorrie

Menopause is a natural phase in a woman’s life that brings about physical and hormonal changes. One of the commonly reported challenges during this transitional phase is interrupted sleep. Menopause and sleep issues can affect a woman’s quality of life.

Let’s delve into the topic of menopause and sleep disruptions, exploring common issues while discussing effective strategies to help women get a better night’s sleep during menopause.

Menopause and Sleep Issues

Have trouble sleeping? Menopause can make it difficult for women to fall asleep or stay asleep throughout the night. The hormonal changes during menopause can lead to sleep deprivation, which can further exacerbate menopause-related symptoms.

Nighttime Perspiration

Hot flashes are sudden and intense episodes of feeling heat, often accompanied by sweating, flushing of the skin, and a rapid heartbeat. Menopause hot flashes can cause waking up sweating which can be distressing.

Night sweats, on the other hand, refer to episodes of excessive sweating during sleep that can drench the night clothes and bedding.

Sleep Deprivation

Menopause insomnia is often related to hormonal fluctuations, particularly the decline in estrogen levels, which can disrupt the sleep-wake cycle and cause interrupted sleep.

Menopause and insomnia can lead to sleep deprivation, daytime fatigue, irritability, and a diminished quality of life.

Sleep Deprivation

Sleep Breathing Disorders

Sleep-disordered breathing affects a person’s breathing during sleep. One of the most common sleep-disordered breathing conditions is sleep apnea, which is characterized by pauses in breathing or shallow breathing during sleep.

Sleep apnea can occur due to physical blockages in the airway, central nervous system issues, or a combination of both. During menopause, hormonal changes, weight gain, and changes in body composition can increase the risk of sleep-disordered breathing in women.

Mood Changes

The decline in estrogen levels during menopause can affect neurotransmitters in the brain, leading to mood swings, irritability, anxiety, and even depression. The sleep disturbances that often accompany menopause further contribute to mood changes.


Fatigue, excessive tiredness, or lack of energy can disrupt the normal functioning and energy levels of the body. Other factors such as increased responsibilities, stress, and lifestyle changes during this transitional phase of life can also contribute to fatigue.

Menopause fatigue can manifest as physical exhaustion, mental fogginess, difficulty concentrating, and a general sense of weariness.

What Can I Do To Sleep Better During Menopause?

Managing menopause and sleep issues requires a multifaceted approach. Here are some tips to help you sleep better during menopause:

Establish a Consistent Sleep Schedule

Try to go to sleep and get up at the same time each day, even on weekends. This helps regulate your body’s internal clock and promotes better sleep. Women’s sleep patterns greatly affect hormones after all.

Create a Relaxing Evening Routine

Form a relaxing bedtime routine that helps signal to your body that it’s time to wind down. This may include activities such as reading, having a warm bath, or practicing relaxation techniques like deep breathing or meditation.

Develop a sleep routine

Create a Conducive Sleep Environment

Make sure your bedroom is comfortable and conducive to sleep. Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows that support your body’s needs.

Manage Hot Flashes and Night Sweats

Keep the bedroom cool using lightweight bedding. Wearing breathable sleepwear and using a fan is the best supplement for hot flashes and night sweats.

Practice Good Sleep Hygiene

Adopt healthy sleep hygiene practices as a menopause sleep aid. Avoid caffeine and alcohol close to bedtime, limit screen time before bed, and refrain from stimulating activities before sleep.

Stay Physically Active

Regular physical activity during the day can help promote better sleep at night. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime.


Daily Activity

Manage Stress

Menopause can be a stressful time for many women, and stress can impact sleep. Practice stress-reducing techniques, such as exercise, relaxation techniques, acupuncture for sleep apnea, and talking to a therapist or counselor to manage stress.

Managing Stress as an older woman | Caire Beauty

Consider Hormone Replacement Therapy (HRT)

Hormone replacement therapy, under the guidance of a healthcare professional, may be considered to alleviate sleep-related symptoms during menopause. However, HRT has risks and benefits that should be thoroughly discussed with a healthcare provider.

Seek Medical Advice

If other sleep disruptors during menopause persist and impact your daily life, it’s important to consult a healthcare professional for proper guidance on managing sleep issues. They may recommend other treatment options or lifestyle changes based on your individual needs.

Natural Remedies for a Good Night’s Rest

Natural remedies can be fun and effective. Here are some natural remedies that you can consider for better sleep:

Light Incense

The scent of incense can help relax the mind and body and creates a calming ambiance that promotes better sleep. It can also serve as a bedtime ritual, helping to signal your body that it’s time to wind down.

Incense in lavender, sandalwood, or chamomile scents are known to create a soothing atmosphere in your bedroom

Drink Tea

Drinking Tea during Menopause to improve sleep | Caire Beauty

The warm beverage of tea can also have a soothing effect, providing comfort and relaxation before bedtime. Select high-quality, organic teas made from natural ingredients to avoid any potentially harmful additives.

Opt for decaffeinated teas or herbal teas specifically formulated for sleep, which are typically free of caffeine.

Use Essential Oils

Essential oils are derived from plant extracts and contain potent therapeutic properties that help calm the mind and body. Some essential oils that are commonly used for sleep are lavender, chamomile, bergamot, and valerian root. These oils can be used through aromatherapy or topical application.

Final Thoughts

Remember, every woman’s experience with menopause and sleep disruptions can vary, so it’s important to find what works best for you. Implementing healthy sleep habits, managing symptoms, and seeking professional help when needed can go a long way in improving your sleep during menopause

And if you’re looking for something to make your bedtime routine extra calming, check out Caire Beauty’s best-selling serum. Grab yours now!

Caire Duo 35+

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