Menopause and insomnia

Menopause and insomnia

A menopause woman’s sleep pattern changes throughout her life. Pregnancy, menarche, menopause, and menopausal time are considered transitional periods in the sleep/wake rhythm. These transitions present an increased risk for insomnia or problems initiating or maintaining sleep.

Menopause is a natural process that causes the ovaries to stop making estrogen, which causes menopause symptoms. Although menopause occurs naturally as a woman ages, sometimes it can be brought on by surgery or chemotherapy if cancer has been diagnosed. In addition to menopausal changes that can occur at menopause, insomnia and sleep problems can occur for other reasons.

What is insomnia?

menopausal symptoms

In order to have insomnia, a person must have trouble falling asleep or staying asleep. Symptoms usually go away after a few days and do not cause any health problems. In fact, transient or short-term insomnia is very common as people adjust to new schedules. Some people may also experience anxiety about being able to sleep at all, which can lead to further disruptions in sleep patterns.

People who have insomnia may feel tired during the day, although they do not get refreshing sleep at night. Insomnia can interfere with daily activities and reduce productivity. In addition, people with insomnia may be less able to participate in social events or other enjoyable activities that require proper rest.

In many cases, there is no apparent cause for insomnia and sleep problems and it goes away on its own within a few days or weeks. There are some things you can try at home before seeing a doctor about your sleeping problems: going to bed and waking up at the same time every day, avoiding caffeine late in the day, exercising regularly but not too close to bedtime, doing relaxation techniques before going to bed such as yoga or meditation.

Why does menopause cause insomnia?

night sweats

Hot flashes

Hot flashes occur because of a temporary change in the regulation of body temperature, causing post-menopausal women to feel hot. These menopausal symptoms can occur during the day or night in a variety of circumstances, including when a person is overheated from the environment or when they become stressed out by menopausal changes. The feeling of warmth may be followed within seconds by flushing and sweating.

Hot flashes typically disappear after several years, although there are many treatments for this discomfort such as hormone replacement therapy, antidepressants such as selective serotonin reuptake inhibitors (SSRIs), and other prescription drugs that lower estrogen levels or prevent blood vessel constriction.

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During perimenopause, some women experience insomnia due to hot flashes and sleep disturbances at night caused by irregular nighttime body temperature. A recent study reported that women with hot flashes have worse sleep quality and a lower quality of life due to sleep disturbances. The biological mechanism underlying the relationship between hot flashes and insomnia is unclear, but it has been suggested that some hormones can affect the circadian rhythm system directly while others may do so by changing environmental conditions, such as room temperature or humidity, which in turn affect body temperature.

Hot flashes during menopause cause insomnia and sleep problems because they keep a woman from falling asleep easily. Some women even experience a decreased need for sleep during hot flashes because they are so uncomfortable. Hot flashes cause insomnia by increasing the person’s temperature and heart rate, which stimulates the brain.

Mental health

Mood disorders are characterized by changes in mood, thoughts, or behavior. These are usually triggered by stressors such as menopause or other life events. Major depression is a mood disorder that causes feelings of sadness, hopelessness, and irritability. It can interfere with daily activities at home, work, school, or other social settings.

Depression is more common in women than men, especially as one of many menopausal symptoms. A 2008 study reported that 49 percent of all postmenopausal women have depression symptoms, most commonly anxiety or dysthymia, a milder form of major depression.

According to the American Psychological Association, women experience feelings of sadness and dependency more intensely than men when coping with psychological problems.

Reduction in melatonin

A decrease in the melatonin secretion by the pineal gland, which can occur during perimenopause, may result in mood swings and depression. Melatonin is a hormone that regulates sleep patterns.

Alterations in serotonin levels are also related to depression during menopause events. Serotonin is a neurotransmitter that affects mood and behavior. Sleeplessness because of hot flashes or insomnia due to other causes during menopause events may contribute to low serotonin levels, which can cause depression.

If you’re experiencing issues with mental health such as depression after menopause, talk to your doctor about treatment options right away. Studies show that women under 50 are less likely than older women to seek help for their symptoms due to a lack of knowledge about what supports are available and to fear of stigma and discrimination associated with mental illness.

Hormonal changes

menstrual periods

Hormonal changes cause insomnia by affecting melatonin secretion.

Serotonin levels are altered during menopause events. Low serotonin may cause depression, which can disturb sleep patterns because lack of sleep can make a person feel even more depressed.

Reduction in melatonin secretion is often caused by hot flashes during menopause. Hot flashes are also known to be associated with mood swings and insomnia, particularly if the hot spells come at night-time or interrupt someone’s regular sleeping pattern. Furthermore, women who experience frequent hot flashes late at night may have trouble falling back asleep.

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Insomnia due to hot flashes causes stress. Stress causes sleeping problems that affect mood disorders and depression, which in turn causes insomnia that affects mood disorders and depression.

How long will insomnia last?

Sleep disorders

If hot flashes are the cause of insomnia, symptoms usually begin shortly after they first occur and last only as long as they continue to occur. Some women have night sweats so frequently or experience them during their sleep that they aren’t able to get a good night’s rest.

Other menopause symptoms that contribute to insomnia are depression and decreased melatonin secretion due to the reduction of estrogen levels. Depression is more common among younger postmenopausal women than older women, but it may be seen in any age group. Treatment for depression may allow you to adjust your lifestyle and make changes that will result in an improved quality of life throughout all stages of menopause. Over-the-counter melatonin supplements can be taken at bedtime if you’re experiencing sleep disturbances due to a lack of melatonin.

Natural therapies insomnia


Yoga for insomnia and menopause is a type of complementary and alternative medicine (CAM) that can help treat insomnia, other sleep disorders, and depression in women going through menopause.

Depression, anxiety, and mood swings are common among people who experience frequent hot flashes at night during the menopausal transition. Yoga has been shown to improve mood by reducing cortisol levels and increasing serotonin. It also increases sleep efficiency by improving sleep quality and duration, which decreases stress levels.

Positive results from yoga treatment can take several months or longer but often last for years even after discontinuing treatment. This is because the benefits of yoga aren’t just physical; they’re emotional too! Being more emotionally balanced helps with overall wellness, especially when you feel better about yourself due to a positive change in your physical appearance.


Hypnosis is a state of heightened concentration and relaxation that allows the mind to focus on positive or useful thoughts. During hypnosis, you’re more open to suggestions than usual and therefore more easily able to change certain behaviors, especially when it comes to overcoming addictions, such as overeating.

While there’s not enough evidence around utilizing hypnosis exclusively for treating menopause symptoms like insomnia, some evidence suggests that hypnosis combined with cognitive-behavioral therapy for sleep is effective.


good night's sleep

Aromatherapy is an alternative treatment for insomnia that utilizes the power of fragrance to soothe and relax. Estrogen levels drop during menopause, which can lead to sleep disturbances, sleep disorders, anxiety, depression, and other symptoms associated with menopause. The scent from essential oils stimulates specific brain receptors that trigger a sense of relaxation and well-being. Lavender is most often used in aromatherapy to help you wind down before bedtime.

In addition, research suggests sound waves from these sleeping aids might be able to treat obstructive sleep apnea by strengthening the throat muscles and reducing tissue buildup in a person’s airway passages.

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Avoiding caffeine, nicotine, and alcohol

Avoiding these substances before going to bed can also help reduce sleep disturbances. Drinking alcohol before bedtime produces a surge in blood pressure and stress hormones, both of which disrupt the quality of your sleep.


Treating insomnia can be a lengthy process, but it’s worth it because of the improvements in mood and energy you’ll start to experience. If one treatment doesn’t work for you, then try another one that might suit your needs better. Speak with your doctor before beginning any new treatment or exercise regimen.

The article discusses insomnia as a common symptom among menopausal women and presents certain alternative treatments such as yoga, hypnosis, aromatherapy, and avoiding caffeine/alcohol before bedtime. It also cites studies from which evidence has been collected for each of these treatments’ efficacy in treating insomnia related to menopause symptoms such as depression and anxiety.


What helps with menopause insomnia?

Alleviate insomnia during menopause by trying out yoga, hypnosis, aromatherapy, or removing caffeine and alcohol from your diet. Follow a regular sleep schedule to train your sleep cycle as well.

As estrogen levels drop during menopause, women experience a variety of symptoms including low moods and higher rates of depression. Insomnia is one such symptom of the temporary changes to hormone levels that occur during menopause. Additionally, avoiding caffeine and alcohol before bedtime might provide some relief from insomnia and to get healthy sleep.

Does menopause insomnia go away?

Many people will experience periods of insomnia from time to time, but menopause-related insomnia can linger for weeks or months if it is not adequately addressed. Menopause-related insomnia can be difficult to manage. If you are having insomnia, you should consult with your doctor to determine your treatment options.

Why can't I sleep during menopause?

During menopause, insomnia can result from a number of other symptoms associated with the condition. Estrogen levels are generally lower during menopause, which can lead to irritability, depression, anxiety, and difficulty sleeping. Other hormonal changes that take place during this time can also contribute to sleep disturbances.

What causes insomnia in menopause?

Insomnia can be caused by a number of different factors. During menopause, many women may experience sleep disturbances due to changing hormone levels. Estrogen is known for its stress-reducing properties, and its loss during menopause can cause mood fluctuations that have consequences on the ability to fall asleep at night.

What helps insomnia during perimenopause?

During perimenopause, insomnia can result from a number of factors. Women may experience sleep disturbances related to changing hormone levels or to symptoms associated with menopause.

Perimenopause causes fluctuations in estrogen levels which can lead to mood changes, anxiety, and depression. Both the hormonal changes and mental/emotional stress related to menopause can cause insomnia.

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