Sleep Through Midlife Changes

If you've been noticing your sleep changing as you move through your 40s, 50s, or beyond, you're experiencing something that affects millions of women - yet remains surprisingly under-discussed. This transition brings many shifts, and sleep disruption is one of the most common and impactful.

Understanding what's happening in your body during this time can help you respond with wisdom rather than frustration.

What's Happening To Your Sleep

More than 40% of perimenopausal women report sleep problems, and this figure rises to 35-60% during postmenopause [1].

These aren't minor inconveniences - sleep disturbances during this transition impact quality of life, work productivity, and healthcare utilisation, with effects that can extend across several years [4].

Research shows that waking during the night becomes the most common sleep complaint during this period, with some women reporting feeling "too hot" even before they're aware of classic night sweats [2]. Interestingly, emerging research suggests that increased wakefulness itself may cause you to notice hot flashes you might otherwise sleep through, rather than hot flashes always being the primary cause of waking [3].

The relationship between hormonal changes and sleep is complex. Declining levels of estradiol affect your circadian cycle directly, while vasomotor symptoms like hot flashes contribute to frequent awakenings and difficulty maintaining sleep [1]. Additionally, anxiety and depression - which can increase during this transition - create a bidirectional relationship with sleep, where each affects the other [7].

Three Ways To Support Your Sleep During Transition

1. Cool Your Sleep Environment Strategically
Temperature regulation becomes more challenging during hormonal transitions. Keep your bedroom cooler than you might have previously (around 16-18°C/60-65°F), use breathable natural-fibre bedding, and consider layers you can easily adjust. A soothing bath with magnesium-rich salts 1-2 hours before bed can help lower your core temperature and support muscle relaxation.

2. Create Consistency Around Your Sleep Schedule
Women who develop patterns of trouble falling asleep, early morning awakening, and frequent night sweats are more likely to have persistent sleep problems even after menopause, emphasising the importance of addressing sleep issues early in the transition [5]. Maintaining regular sleep and wake time - even on weekends - helps anchor your circadian rhythm during a time of hormonal fluctuation.

3. Address The Whole Picture, Not Just Symptoms
Given the multifactorial nature of sleep difficulties during menopause, treatment approaches need to be tailored to individual needs [4]. Consider what else might be affecting your sleep: stress levels, physical activity, evening routines, and emotional wellbeing. A calming evening ritual - perhaps including gentle stretching, aromatherapy, or breathwork - can signal your body that it's time to transition toward rest.

Tonight's Invitation

Recognise that sleep changes during this transition are common and significant, not something you need to simply "push through."

Choose one supportive practice to implement this week - perhaps adjusting your bedroom temperature or establishing a consistent bedtime. Your body is navigating profound change; offering it consistent, nurturing support for sleep is both practical and compassionate.

References:

1. Kim HJ, et al. "Sleep Disturbance in Perimenopausal Women." Chronobiology in Medicine, September 2024. https://www.chronobiologyinmedicine.org/journal/view.php?doi=10.33069/cim.2024.0027
2. Matthews KA, et al. "Sleep Disturbances in Midlife Women at the Cusp of the Menopausal Transition." Journal of Clinical Sleep Medicine. https://jcsm.aasm.org/doi/10.5664/jcsm.7208
3. National Institute on Aging. "Sleep Problems and Menopause: What Can I Do?" https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do
4. Baker FC, de Zambotti M. "Sleep and sleep disorders in the menopausal transition." Sleep Medicine Clinics, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6092036/
5. Study of Women's Health Across the Nation (SWAN). "Effects of Sleep Problems During Menopause." April 2024. https://www.swanstudy.org/womens-health-info/effects-of-sleep-problems-during-menopause/
6. Sleep Foundation. "How Can Menopause Affect Sleep?" January 2024. https://www.sleepfoundation.org/women-sleep/menopause-and-sleep
7. Chen L, et al. "Investigation of the relationship between hot flashes, sweating and sleep quality in perimenopausal and postmenopausal women." BMC Women's Health, August 2021. https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-021-01433-y