Sleep in Menopause: Boosting Energy, Mood, and Motivation

Sleep is often undervalued—until you aren’t getting enough. The connection between sleep and energy, motivation, and mood becomes especially evident during menopause when sleep disturbances are common. A study published in Menopause (2021) found that around 61% of women experience sleep issues during menopause. These typically include difficulty falling asleep, waking frequently at night, and early morning awakenings. (Menopause Journal).

Women often notice subtle changes in their sleep patterns during perimenopause, which may or may not be accompanied by vasomotor symptoms like night sweats. In the early stages of perimenopause, there is an initial decline in progesterone, a hormone that interacts with GABA receptors in the central nervous system to promote calmness and sleep. This decline can lead to anxiety and disrupted sleep. As perimenopause progresses, the decline in estradiol further affects sleep by disrupting melatonin production and impairing temperature regulation in the hypothalamus.

Identifying Sleep Disruptors

If your sleep is disrupted, it’s helpful to monitor how often you wake up feeling tired and note any dietary or lifestyle habits that may be contributing. Common factors that negatively impact sleep include:

Exposure to blue light before bed
Caffeine intake after 1:00 p.m.
Alcohol consumption
Stress
Sedentary lifestyle
Lack of exposure to natural sunlight

The Role of Blood Sugar and Nutrition

Surprisingly, dysregulated blood glucose levels can also disrupt sleep. Consistently low protein intake, insufficient healthy fats (like olive oil, nuts, and seeds), and inadequate complex carbohydrates throughout the day can lead to glucose imbalances. These imbalances may cause nighttime awakenings, restless sleep, and even hot flushes.

Managing Stress and Sleep with Lifestyle Strategies

While stress is an inevitable part of life, managing emotional stress effectively can significantly improve sleep quality and reduce the occurrence of hot flashes and night sweats. Research has shown that practices such as yoga, exercise, and hypnosis can have a positive impact.

When anxiety caused by sleep disruption becomes overwhelming, supplementation with herbal and nutritional medicines can be beneficial. Examples include:

Withania (Ashwagandha): Supports the adrenal glands and reduces cortisol levels.
Ziziphus and Passionflower: Calming herbs that promote relaxation and improve sleep.
Magnesium Glycinate: Helps calm the nervous system and relax muscles.
Plant-Derived Melatonin: Supports the natural sleep-wake cycle.

Prioritize Your Sleep and Wellbeing

A good night’s sleep can be less elusive during midlife and beyond if you adopt some of these strategies. However, if symptoms persist, it’s important to consult a trusted healthcare provider for further evaluation and support.