Sleep problems during menopause: why sleep suffers and how to sleep better again

Many women sleep worse than ever during perimenopause and menopause. Waking in the night, hot flushes and a mind that won’t settle are part of everyday life for many. This guide explains why, and which calm routines can help you support your sleep again.

Note: this article is for general information only and does not replace medical advice. If you have persistent sleep problems or severe menopause symptoms, a doctor is the right person to speak to.

Why sleep suffers during perimenopause and menopause

Perimenopause is the transition phase before menopause itself, and for many women it begins in their mid-forties, sometimes earlier. During this time, hormone levels change noticeably. Above all, the decline in oestrogen and progesterone affects sleep, as both hormones play a role in sleep quality and relaxation. As their levels fall, many women find their sleep becomes lighter, more restless and more easily disturbed.

Typical signs are waking in the night, difficulty getting back to sleep and a feeling of not being properly rested in the morning. Even women who used to sleep through the night without any trouble can suddenly find themselves dealing with sleep problems during menopause in this phase.

The most common sleep problems during menopause

Even though every woman experiences menopause differently, some symptoms come up particularly often:

These symptoms are often connected. When you sleep badly, you are more exhausted during the day and slip more easily into a cycle of tiredness, stress and even worse sleep. That is exactly why it is worth starting with your evening and morning ritual.

Sleeping better during menopause: calm routines that can help

Sleep can’t be forced, but you can create good conditions for it. Especially in a phase when the body is already processing a lot, steady routines offer something to hold on to. Many women find the following approaches helpful to sleep better during menopause.

1. A calm, consistent evening ritual

A recurring routine in the evening signals to the body that the day is coming to an end. That might be dimmed light, a cup of tea, a few minutes without a screen. What matters is not what you do, but doing it regularly. A steady framework gives the nervous system a sense of safety, and that is exactly what many women are missing in this unsettled phase.

2. Write your thoughts down instead of taking them to bed

The evening carousel of thoughts is one of the most common obstacles to sleep during menopause. By briefly noting down your thoughts, worries and to-dos before going to bed, you move them from your head onto paper. That is exactly what the RITUAL JOURNAL is for: it gives you a clear, calm structure to close the day mindfully and let go. Many women find this mindful gathering and placing of thoughts freeing, because the mind can switch off more easily afterwards.

3. Keep the bedroom cool and dark

As hot flushes and night sweats are common, a cool, well-aired bedroom helps. Breathable bedding and light sleepwear can make a difference. Darkness also supports the body’s own production of melatonin, and with it, sleep.

4. Wake up gently instead of with a start

If you sleep badly at night, an abrupt alarm in the morning is especially unpleasant. A wake-up light like HORIZON wakes you with slowly brightening sunrise light and soft nature sounds instead of a shrill tone. This makes the transition from sleep into the day calmer, and you start feeling less stressed, without reaching for your smartphone first.

5. Banish screens and your smartphone from the bedroom

Light from screens can make it harder to fall asleep, and the smartphone keeps your mind busy until the very last moment. If you consciously switch off in the evening and don’t reach for your smartphone straight away in the morning, you give your nervous system more calm. A standalone wake-up light replaces the smartphone as an alarm clock and keeps the bedroom smartphone-free.