Restless Nights? How Menopause Might Be Affecting Your Sleep — and What to Do About It

If you’ve found yourself tossing and turning more lately, you’re definitely not alone. One of the most common things my patients mention during perimenopause and menopause is, “I just can’t seem to sleep like I used to.” And it’s not your imagination — your body really is going through changes that can make sleep harder to come by.

Hormones like estrogen and progesterone don’t just affect your cycles; they also play a big role in how well you sleep. Estrogen helps with the production of serotonin and melatonin — two key players in regulating your sleep-wake cycle — and progesterone has a naturally calming effect. When these levels start to dip, your body loses some of those built-in sleep supports.

Then there are the hot flashes and night sweats. Imagine your internal thermostat suddenly deciding it’s July in the middle of the night. You wake up too warm, maybe even damp, and getting back to sleep feels impossible. Add in the mood shifts, anxiety, and even a busier bladder (yes, that’s a thing), and you’ve got a recipe for restless nights.

But here’s the important part: you don’t have to just “deal with it.” There are plenty of ways to help your body rest again. Sometimes it’s about simple lifestyle tweaks — keeping the bedroom cool, avoiding caffeine late in the day, or creating a wind-down routine that signals to your body it’s time to sleep. Other times, it’s worth exploring medical options, from hormone therapy to non-hormonal treatments or supplements that can make a real difference.

The truth is, sleep is not a luxury — it’s one of the foundations of your health. When you’re well-rested, your mood is brighter, your body is stronger, and your mind feels clearer. If menopause is stealing your sleep, I want you to know there’s help, and together we can figure out what works best for you.

So if you’ve been counting more sheep than hours of rest lately, let’s talk. A good night’s sleep might be closer than you think. As always, Ramos Women's Wellness Center is dedicated to supporting whole women health. Follow us on social media, attend our Menopause Education events, and reach out with any questions or concerns you may have surrounding your health during perimenopause, menopause and beyond!