If you're tossing and turning at 3 a.m., drenched in sweat or wide awake with your thoughts racing, you're not alone.
Trouble sleeping is one of the most common and frustrating symptoms of menopause, and for many women, it feels like it arrives out of nowhere.
So why can’t you sleep during menopause?
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Hormones and your sleep cycle
The root of the problem lies in your hormones. As oestrogen and progesterone levels begin to decline during perimenopause and menopause, they affect more than your reproductive system. These hormones play a critical role in regulating your sleep cycle, body temperature, and mood.
- Oestrogen supports deep sleep and helps regulate serotonin and melatonin, both essential for healthy rest.
- Progesterone has a calming, sleep-inducing effect on the brain. As levels drop, so does your natural sleep quality.
Common menopause sleep disruptors
The hormonal changes don’t happen in isolation – they cause a domino effect in your body. Here’s how that plays out:
- Night sweats and hot flushes: Episodes of intense heat and sweating that often disrupt sleep, becoming more frequent near and after menopause.
- Anxiety and mood swings: Changes in brain chemistry can heighten anxiety and depression, both of which interfere with restful sleep. If you’re noticing increased emotional sensitivity, this could be part of the wider link between menopause and anxiety.
- Insomnia: Difficulty falling or staying asleep, sometimes driven by increased awareness of discomfort during the night.
- Snoring and sleep apnea: Hormonal changes may lead to increased airway collapse and weight gain, raising the risk of snoring and sleep apnea.
- Restless legs syndrome: A condition that causes uncomfortable sensations in the legs and affects over 50% of postmenopausal women.
The impact of poor sleep
It’s not just about feeling tired. Sleep deprivation can lead to:
- Low mood and irritability
- Brain fog and forgetfulness
- Weakened immune response
- Increased sensitivity to stress
Over time, poor sleep can also worsen mental health symptoms, and many women experience the silent struggle of menopause and mental health alongside these physical changes.
Long-term sleep issues can even raise the risk of cardiovascular and metabolic health problems
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Natural solutions that help
There are several lifestyle-based and holistic ways to improve sleep during menopause:
- Create a consistent bedtime routine: Wind down at the same time each night to train your body for rest.
- Keep your bedroom cool: Use breathable bedding, lower the room temperature, or use a fan to combat night sweats.
- Limit stimulants: Reduce caffeine, alcohol, and screen time before bed.
- Eat a sleep-supportive diet: Focus on antioxidant-rich, hormone-friendly foods.
- Try stress-reduction techniques: Guided breathing, CBT-I, or Sophrology can make a big difference. You can also try some of these simple Sophrology exercises for menopause to ease anxiety and promote rest.
What is sophrology and why does it work?
Sophrology is a mind-body practice combining breathwork, light movement, guided visualisation, and progressive relaxation. It has gained traction as a supportive tool for sleep, anxiety, and menopausal wellness.
For sleep, Sophrology helps by:
- activating the parasympathetic nervous system
- calming the mind and body before bed
- reframing anxious or racing thoughts
A 2020 study titled Effectiveness of the “Better Sleep & Sophrology” program showed that this approach can significantly reduce chronic insomnia. In just six months, participants in the Sophrology group saw a 68.7% improvement, moving from moderate insomnia to no clinical insomnia. That’s a meaningful shift, with many reporting better mood and resilience too.
A technique to try tonight
Long exhale breathing
- Sit or lie down comfortably
- Inhale through your nose for a count of 4
- Exhale slowly through your mouth for a count of 6–8
- Repeat for 2–3 minutes, focusing on lengthening your exhale each time
This technique triggers your body’s natural sleep response and reduces cortisol (the stress hormone). You can explore more natural sleep solutions for menopause if you want to build a supportive nighttime routine.
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A more structured approach
If you’re looking for consistent support, Unlock Your Menopause Power on the BeSophro App offers five 15-minute guided Sophrology sessions. It helps you:
- Settle anxiety
- Prepare your body for sleep
- Create consistent, calming rituals
- Reconnect with your own resilience and rhythm
This could be especially beneficial if you’re navigating the emotional side of the menopause journey, particularly if you’re looking for natural ways to find balance with menopause and anxiety.
Small shifts that make a big difference
Sleep during menopause is not out of reach; it just may need a more intentional, body-aware approach. Sophrology and other gentle techniques offer a way to reset naturally. Start where you are. One breath, one night, one step at a time.
Explore the BeSophro App and begin building back your sleep, starting tonight.
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FAQs: Is 5 hours of sleep enough?
- Why do I keep waking up during menopause?
Hormonal changes, especially declining oestrogen and progesterone—can disrupt your internal clock and increase sensitivity to stress. This makes it more likely you’ll wake during the night, especially in the early hours when cortisol levels can rise. Night sweats, anxiety and an overactive mind often play a role too.
- What hormone is responsible for sleep problems during menopause?
Both oestrogen and progesterone impact your sleep. Oestrogen helps regulate melatonin and body temperature, while progesterone has a calming effect on the brain. When these hormone levels drop, sleep quality often suffers.
- How can I stop menopause insomnia naturally?
You can ease menopause insomnia naturally by improving sleep hygiene, reducing stress, and supporting your nervous system. Techniques like Sophrology, breathwork, and consistent bedtime rituals help prepare your body and mind for rest. Avoiding stimulants and keeping your bedroom cool can also make a big difference.
- Can menopause cause anxiety at night?
Yes, many women experience heightened anxiety and racing thoughts at night due to hormonal fluctuations. This anxiety can make it harder to fall or stay asleep. Gentle mind-body practices like Sophrology and long exhale breathing can help reduce nighttime anxiety naturally.
- Is Sophrology effective for sleep during menopause?
Sophrology has been shown to support better sleep by calming the nervous system, reducing stress, and resetting any negative thought patterns. A 2020 study found that Sophrology significantly reduced symptoms of chronic insomnia within six months.
- What is the best natural remedy for menopause sleep problems?
The most effective natural remedies often include a combination of consistent sleep routines, a cool and comfortable sleep environment, and stress reduction tools like Sophrology, meditation, and gentle movement. These holistic approaches support both your body and mind during the transition.
Note: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional for medical concerns.
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