Understand this symptom
Sleep problems
Uma Health
Insight
The essentials
This symptom is caused by the hormonal shifts your body is going through. Understanding what's happening helps you better cope with what you're feeling.
The (possible) cause
Menopausal sleep problems rarely have a single cause. Hormonal fluctuations can make your body more sensitive to stress and anxiety, and night sweats or hot flashes can repeatedly interrupt your sleep. Worrying, an overly warm bedroom, and drinking alcohol or caffeine late in the day can also play a role. Sometimes there's a different underlying cause, such as pauses in breathing during sleep (sleep apnea), which can cause you to wake up unconsciously and not recover.
What (often) helps
Many women notice improvement with two levers: reduce incentives and restore rhythm. Consider a cool, dark bedroom, set regular wake-up times, limit alcohol consumption late in the evening, and limit caffeine in the afternoon. If worrying is the primary cause of your sleeplessness, an approach that modifies sleep behaviour and sleep-related thoughts (cognitive behavioural therapy for insomnia) can help. If your symptoms persist or are truly limiting your daytime activities, it's worth discussing this and exploring whether a treatable cause is at play.
What do we mean by “sleep problems”?
Sleep problems is an umbrella term. You can:
- difficulty falling asleep (difficulty falling asleep),
- waking up frequently (sleep problems),
- waking up too early,
- or the feeling that you are sleeping but not recovering.
Why sleep changes around menopause
During the menopause transition, your body can react more quickly to stimuli: heat, stress, emotions. Night sweats or hot flashes can wake you from your deep sleep. And if your sleep is interrupted for several nights in a row, you quickly fall into a vicious cycle: more tired, more irritable, more worrying, and even worse sleep.
Triggers that often play a role
- A room that is too warm or thick bedding
- Alcohol late at night
- Caffeine in the afternoon or evening
- Lots of mental pressure and worry
- Irregular bedtimes and wake-up times
Actionable steps you can take
1) Choose one rhythm anchor
Start with a fixed wake-up time, even after a bad night. This will give your sleep pressure a new direction.
2) Make your nights cooler
Ventilate, work in layers, choose breathable fabrics.
3) Build a "finishing lane"
Half an hour before bed: dim lights, put away screens, reduce stimuli.
4) Tackle worrying practically
Write down your thoughts before bed. Schedule a "worry time" during the day, not in bed.
5) Does it get stuck?
Cognitive behavioral therapy for insomnia is an approach that works with sleep habits and with the thoughts that hinder sleep.
When is the best time to get it checked?
- You wake up at night with pauses in breathing, loud snoring, or gasping for air
- Your sleep has been bad for weeks and your day suffers greatly because of it
- You feel significantly worse mentally, or anxiety increases
Then it is smart to discuss this and take a closer look at what is underneath.