It’s 2 a.m., and you’re wide awake. Again. You’ve tried everything—counting sheep, deep breathing, maybe even a cup of herbal tea—but nothing seems to help. You toss and turn, knowing that the alarm clock is ticking closer to morning, and with it, another day of battling exhaustion. Sound familiar? If you’re going through menopause, you’re not alone. Insomnia and the relentless fatigue that follows are common struggles for many women during this life stage.

In this blog, we’ll be unpacking everything you need to know about menopause insomnia, what causes it, and most importantly, how you can overcome it.

So, what’s behind the sleepless nights? Menopause insomnia is primarily driven by the significant hormonal changes that occur as you transition through perimenopause and into menopause. But it’s not just about hormones—there’s a complex interplay of factors that can leave you staring at the ceiling in the middle of the night.

The main culprit here is the drop in oestrogen and progesterone levels. Oestrogen, among its many roles, helps regulate sleep by maintaining levels of serotonin, a neurotransmitter that promotes sleep and stabilises mood. When oestrogen levels decline, so do serotonin levels, making it harder for you to fall asleep and stay asleep.

Progesterone, known as a “calming” hormone, has a sedative effect that helps you relax and drift off to sleep. As progesterone levels decrease during menopause, you might find it more difficult to wind down at night, leading to those frustrating bouts of insomnia.

Then there’s the issue of night sweats and hot flushes. These sudden, intense waves of heat can wake you up multiple times during the night, leaving you drenched in sweat and struggling to cool down. It’s not just the physical discomfort that’s problematic—it’s the way these disruptions break your sleep cycle, making it nearly impossible to get the deep, restorative sleep you need.

Let’s not forget about anxiety and stress, which often accompany menopause. Whether it’s worry about the changes happening in your body, concerns about aging, or the daily stresses of life, these feelings can keep your mind racing long after your head hits the pillow. And when you’re stressed, your body produces more cortisol, a hormone that can interfere with your ability to relax and fall asleep.

As you age, the risk of sleep disorders like sleep apnea increases. Sleep apnea is a condition where your breathing repeatedly stops and starts during sleep, leading to fragmented sleep and daytime fatigue. While sleep apnea isn’t exclusive to menopause, the weight gain and hormonal changes that often accompany this life stage can increase your risk.

One of the most common questions women ask is, “How long will this last?” The answer, unfortunately, isn’t straightforward. The duration of menopausal insomnia varies from woman to woman

Insomnia can start as early as perimenopause, the phase leading up to menopause, which can last anywhere from a few months to several years. During perimenopause, hormonal fluctuations are at their most unpredictable, often leading to the onset of sleep disturbances. Some women may experience occasional insomnia during this time, while others might struggle with it more consistently.

Menopause itself is defined as the point when you’ve gone 12 consecutive months without a period. For many women, sleep problems persist into menopause and even postmenopause. While some find that their sleep gradually improves as their hormones stabilise, others continue to experience insomnia long after their periods have stopped.


The good news is that for most women, menopause insomnia does eventually improve. However, it’s essential to manage it effectively in the meantime to prevent it from taking a toll on your overall health and well-being.

Insomnia doesn’t just leave you feeling tired—it can have a ripple effect on your entire life, exacerbating other menopause symptoms and impacting your daily functioning.

The most obvious effect of insomnia is the relentless fatigue that follows. When
you’re not getting enough sleep, you’re likely to feel exhausted throughout the day, making it harder to focus, complete tasks, and enjoy life. This fatigue can also
make other menopause symptoms, such as hot flushes and mood swings, feel even more overwhelming.

Lack of sleep can also take a toll on your emotional health. Sleep deprivation is closely linked to increased irritability, mood swings, and anxiety. If you’re already dealing with the emotional ups and downs of menopause, insomnia can make it even harder to manage your mood.

Sleep is crucial for cognitive function, including memory, concentration, and problem-solving. When you’re not sleeping well, you might find it harder to think clearly, remember things, or stay focused. This “brain fog” can be particularly frustrating when it starts interfering with your ability to work, manage your household, or even have a conversation.

Chronic sleep deprivation can weaken your immune system, making you more susceptible to illnesses like colds and infections. Given that menopause is already a time of significant change and stress for your body, it’s important to get enough sleep to support your immune health.

While menopause insomnia can be challenging, there are steps you can take to improve your sleep and overcome those sleepless nights.

One of the best ways to improve your sleep is to establish a consistent sleep routine. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier for you to fall asleep and wake up naturally.

Your bedroom should be a sanctuary for sleep. Keep it cool, dark, and quiet to create the ideal conditions for restful sleep. Consider using blackout curtains to block out light and a white noise machine to drown out any background noise. Make sure your mattress and pillows are comfortable and supportive, as these can make a significant difference in your sleep quality.

Relaxation techniques can help calm your mind and body before bed, making it easier to fall asleep. Deep breathing exercises, progressive muscle relaxation, and meditation are all effective ways to reduce stress and prepare your body for sleep. You might also consider trying a warm bath or gentle yoga stretches to relax your muscles and ease tension.

What you consume during the day can have a significant impact on your sleep. Avoid large meals, caffeine, and alcohol close to bedtime, as these can interfere with your ability to fall asleep and stay asleep. Instead, opt for a light snack if you’re hungry before bed—something like a small bowl of porridge or a banana with almond butter can be satisfying without being too heavy.

Regular physical activity can help improve your sleep quality by reducing stress and promoting relaxation. Aim for at least 30 minutes of moderate exercise most days of the week, but try to finish your workout at least a few hours before bedtime to avoid overstimulation.

The blue light emitted by screens on phones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that regulates sleep. Try to limit your screen time in the hour leading up to bed, and instead, opt for relaxing activities like reading, journaling, or listening to soothing music.

Sometimes, despite your best efforts, you need a little extra support to manage menopausal symptoms, including insomnia. That’s where our Daily Menopause Supplement comes in. Formulated specifically to address the unique challenges of menopause, our supplement includes a blend of natural ingredients designed to support hormone balance, reduce stress, and promote restful sleep.

If you’ve tried all the above strategies and are still struggling with insomnia, it might be time to seek professional help. Your healthcare provider can help identify any underlying causes of your sleep problems and recommend treatments, such as cognitive-behavioural therapy for insomnia (CBT-I).

Menopause insomnia and exhaustion can feel like a double whammy—leaving you tired, irritable, and struggling to get through the day. But by understanding what’s causing your sleeplessness and taking steps to improve your sleep, you can start to regain control of your nights and your life.

Remember, you’re not alone in this journey. Many women experience insomnia during menopause, but with the right strategies—and the right support, like our Daily Menopause Supplement—you can overcome it and start feeling like yourself again.