Home » Blog » Menopause » Postmenopause and Insomnia: How to Get More Quality Sleep
/ Menopause / By
postmenopause and insomnia
Spread the love and SHARE!

Postmenopause and Insomnia: How to Get More Quality Sleep

Part Three of the Midlife Wellness Series

Insomnia is one of the most common symptoms during pre and postmenopause. If you’re waking up at 2 a.m., unable to fall back asleep, you’re not imagining things. Postmenopause changes how your body sleeps.

Over 50% of women experience sleep disturbances during and after the menopause transition. Many deal with it for years without relief. Postmenopausal insomnia is a real health issue, it’s not all in your mind.

This article breaks down why sleep gets worse after menopause and how to improve it using practical, proven strategies.

Why Insomnia Gets Worse After Menopause

The root cause of insomnia in postmenopausal women is hormonal. Lower estrogen, progesterone, and melatonin levels affect your brain, temperature regulation, and stress response.

Here’s what’s going on:

  • Estrogen declines raises your body temperature. This leads to night sweats and disrupted sleep cycles.
  • Progesterone drop reduces GABA activity in the brain, which normally helps you relax.
  • Melatonin levels fall as you age, making it harder to fall and stay asleep.
  • Sleep apnea risk increases, especially with midlife weight gain.
  • Mood swings and anxiety often intensify at night, feeding into sleep disruptions.

These changes cause a wide range of sleep problems after menopause, including:

  • Trouble falling asleep
  • Waking frequently during the night
  • Early morning waking
  • Daytime fatigue and poor concentration

How to Sleep Better in Postmenopause

Improving your sleep after menopause starts with understanding what your body needs now. Insomnia is not something you have to tolerate. There are ways to reduce hormonal insomnia and get quality rest again.

Here’s how:

1. Cool Down Your Sleep Environment

  • Lower your thermostat to 65–68°F.
  • Use cooling pillows and breathable sheets.
  • Wear lightweight, moisture-wicking sleepwear.
  • Avoid hot drinks and spicy foods before bed.

2. Stick to a Consistent Routine

  • Go to bed and wake up at the same time every day.
  • Keep your room dark, quiet, and screen-free.
  • Use blackout curtains and a white noise machine if needed.

3. Be Smart About Naps

  • Go nap free as much as possible. If you do nap, no longer than 20 minutes.
  • Avoid late-afternoon rest. It interferes with night sleep.

4. Move More During the Day

5. Support Your Nervous System

6. Review Your Nutrition

7. Talk to Your Doctor About Hormonal Support

  • Hormone therapy may improve insomnia symptoms.
  • Ask about FDA-approved options or bioidentical hormones.
  • Work with a provider trained in menopause and sleep disorders in women. Learn more at my related article Here.

When Insomnia Becomes Chronic

If your sleep problems last more than three months, be sure to get professional help. Chronic postmenopausal insomnia increases your risk for:

  • Depression and anxiety
  • High blood pressure
  • Cognitive decline
  • Weight gain and insulin resistance
  • Osteoporosis and cardiovascular disease

Evidence-based treatments include:

  • Cognitive Behavioral Therapy for Insomnia (CBT-I). Learn about the clinical research Here
  • Targeted supplements like magnesium glycinate or L-theanine (this was a huge help for me)
  • Sleep studies to rule out apnea or restless leg syndrome

My Experience with Postmenopause and Sleep

For me, sleep loss is what pushed me to seek professional help. My sleep was very light, I could tell I was not getting into the deep sleep I once did. Secondly, I began having these episodes at 2-3 am where I would wake up with my heart racing and panic strikend. I would wake up to an overwhelming sense of doom. It would take me about an hour to settle and get back to sleep. As you can imagine, it was a very scary experience.

After talking with my doctor, I learned this was caused by a drop of estrogen accompanied by a surge of cortisol which was sending my nervous system into flight or fight mode. I was exhausted, irritable, and wide awake half the night. Once I addressed my hormones, prioritived Yoga Nidra to my bedtime routine, and made some basic changes to my sleep environment, things improved quickly. You don’t have to live with insomnia. You deserve rest that restores your energy, mood, and strength.

Previous Articles in This Series:

I believe in blending lived experience with evidence-based insight. If you’re curious to explore more, here are some of the trusted sources that informed this article.

References

  1. The North American Menopause Society – Official Website
  2. Kravitz, H. M., et al. (2023). Insomnia symptoms and sleep quality in postmenopausal women. Sleep Health, Volume 9, Issue 1.
  3. National Institute on Aging – A Good Night’s Sleep
  4. Harvard Health – The Importance of Sleep and Your Health

Candy Price

About the Writer:

Candy Price is a Certified Personal Trainer (NASM), yoga and Pilates teacher, and founder of Harvesting Health and Happiness. With decades of experience in healthcare and movement, she’s on a mission to help women in midlife and beyond break free from outdated fitness rules and reclaim their strength, energy, and confidence. Her work blends science-backed training, unapologetic self-care, and soul-deep mindset shifts to help women rise strong through the transitions of aging with peace, power, purpose, and zero apologies.

join me!

check out my online fitness/yoga classes!