People experiencing menopause-related insomnia may benefit from lifestyle changes like eating earlier and creating a better sleeping environment. If you still need help managing insomnia, a healthcare professional may be able to recommend medications or other treatments.

Hormone changes related to menopause may directly contribute to sleep issues or may lead to symptoms like hot flashes and night sweats that make it harder to fall asleep or stay asleep.

Some people may be able to manage menopause-related insomnia with lifestyle changes, but others may need help from a healthcare professional.

Keep reading to learn more about how to sleep better during menopause.

Making changes to your sleeping routine and environment may help you sleep better during menopause. Here are some tips to help improve your sleep quality, duration, and onset:

  • Keep your room cool: The National Sleep Foundation recommends keeping your room temperature between 60°F to 67°F (15.6 to 19.4°C). This may help keep your body temperature low, which might help you fall and stay asleep, and may also counteract hot flashes or night sweats.
  • Lights off: It’s important to turn off any lights, such as cell phones, alarm clocks, TVs, and lamps. Buzzing or blinking lights may alert your brain and keep you up.
  • Practice relaxation techniques: Listening to calm music and practicing yoga before going to sleep may help you relieve stress. This could help you fall asleep faster and sleep longer.
  • Ditch the phone: Avoiding using your phone before bed may improve your ability to fall and stay asleep.
  • Adjust your alarm clock: A 2023 study suggests that people with insomnia often look at their clocks when they wake up during the night. This can stimulate your brain and increase existing anxiety about insomnia. Turning your alarm clock away from you or dimming its light may help you sleep better.
The doctor is in

Alana Biggers, MD, MPH, also recommends these tips for better sleep during menopause:

“Avoid spicy foods, caffeine, alcohol, and heavy meals before bedtime to minimize nighttime awakenings caused by hot flashes, heartburn, or fluctuations in blood sugar levels.

“Choose light, nutrient-rich evening snacks rich in complex carbohydrates (think fruits, veggies, nuts, and grains) and protein to promote steady energy levels and better sleep.”

This is an excerpt from Unpaused, Healthline and Optum Now’s newsletter dedicated to helping people navigate menopause.

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Several kinds of treatment can help manage insomnia. Your treatment plan may depend on a few factors, such as:

  • whether your insomnia is:
    • short-term, meaning you’ve experienced trouble sleeping for 3 months
    • chronic, meaning you’ve experienced trouble sleeping 3 days per week for at least 3 months
  • if you have an underlying mental health condition

Cognitive behavioral therapy

Cognitive behavioral therapy (CBT) may be an effective treatment for people experiencing chronic insomnia during menopause.

CBT helps you recognize negative patterns, behaviors, and thoughts that may be affecting your sleep. Your healthcare professional can also help you develop effective coping strategies.

Learn more about CBT for insomnia.

Hormone therapy

Hormone therapy is a treatment that can help you manage symptoms of menopause, including hot flashes, night sweats, and sleep disturbances. It helps supplement your estrogen and progesterone levels while your natural levels decline.

Speak with a healthcare professional about hormone therapy if you’re experiencing insomnia. It’s available in many different forms, including:

  • topical creams or gels
  • patches
  • oral tablets

Learn more about the benefits and risks of menopause hormone therapy.

Medications and supplements

A healthcare professional may suggest taking low doses of certain prescription medications to help you sleep better, including:

  • Hormonal birth control: A low dose of hormonal birth control may help stabilize your hormone levels and reduce menopause symptoms that may disrupt your sleep.
  • Antidepressants: These may treat underlying mental health conditions that could contribute to insomnia. Certain antidepressant medications may also help you sleep better. These include selective serotonin reuptake inhibitors (SSRIs), duloxetine (Cymbalta), and amitriptyline (Elavil), among others.
  • Benzodiazepines: These drugs may have sedative and muscle-relaxing effects that might help you sleep.

Your healthcare professional may also recommend taking melatonin supplements. Melatonin is a hormone that influences your sleep and wake cycles, and supplements may help balance your melatonin levels and improve your sleep.

Speak with a healthcare professional if you’re experiencing trouble falling asleep or staying asleep during menopause.

They will ask you about your symptoms, any medications you may be taking, and your sleeping habits.They may also perform a physical exam or request blood tests to check for any underlying conditions that could contribute to insomnia.

If they can’t find a clear cause, your healthcare professional may ask you to track your sleep habits over a period of time using questionnaires or a sleep diary.

How long does menopause insomnia last?

The authors of a 2022 research review suggest that short-term insomnia (3 to 21 days) is more common than chronic insomnia (3 to 6 months) in people with menopause. Treatment also typically lasts for more than 3 weeks.

What is menopause insomnia like?

Insomnia during menopause can negatively affect your quality of life. Menopause symptoms like hot flashes, night sweats, anxiety, headaches, and tender breasts can all make it more difficult for you to fall or stay asleep.

What is the best sleep aid for menopause?

Several treatments may help you get better sleep during menopause. These may include:

  • prescription medications, such as benzodiazepines
  • over-the-counter supplements, such as melatonin
  • mental health or hormone therapy
  • natural remedies, such as practicing healthy sleeping habits

Many people experience bouts of insomnia from time to time, but menopause-related insomnia can last for weeks or months if not properly treated.

Some natural remedies like keeping your room temperature cool, avoiding your phone before bed, and not eating within 1 hour of going to bed may help you fall asleep.

That said, speak with a healthcare professional if these aren’t helping you. They’ll help you create a treatment plan that works for you.