Menopause and Sleep: Why You're Tossing and Turning (and how to fix it)

Welcome to a special three-part blog on Bloom and Beyond, where we’re diving deep into some of the most overlooked yet life-altering aspects of menopause: sleep, depression, and the unrecognized symptoms and side effects that often leave women feeling lost and unheard. Menopause can disrupt nearly every aspect of life, from mental health to daily energy levels, in ways many of us never expected. In these blog entries, we’ll explore why sleep suddenly becomes elusive, how menopause-related depression differs from typical mood swings, and the surprising symptoms that often go misdiagnosed or ignored. Most importantly, we’ll discuss real solutions to help you reclaim your health, happiness, and vitality. Whether you’re in perimenopause, postmenopausal, or simply looking to understand this transition better, this is for you. This is also a sneak peek into what you can expect from my upcoming holistic menopause course, where we will dive deeper into these topics and more. I'll provide practical strategies, expert insights, and actionable steps to help you navigate menopause with confidence. I designed the holistic menopause course to empower women with the knowledge and tools needed to thrive through this transition.

Disclaimer: The information shared in this blog is for educational and informational purposes only. It is not intended as medical advice, diagnosis, or treatment. Always consult with your healthcare provider before making any changes to your diet, exercise, or medical care, especially if you have an existing health condition. The views expressed here are my personal experiences and research, but individual health needs may vary.

 Part 1

Menopause and Sleep: Why You’re Tossing and Turning (And How to Fix It) 

If you’re in midlife and struggling with sleep, you’re not alone. One of the most common (and frustrating) symptoms of menopause is disrupted sleep—whether it’s trouble falling asleep, staying asleep, or waking up feeling exhausted. This was an issue that plagued me for years. But the good news is you don’t have to accept poor sleep as your new normal.

Why Does Menopause Mess with Sleep? 

Menopause-related sleep disturbances are largely hormonal. As estrogen and progesterone levels decline, they disrupt key systems that regulate sleep, mood, and temperature control. Here’s how:

• Low Estrogen → Affects melatonin production, making it harder to fall asleep.
• Low Progesterone → Reduces the calming, sleep-inducing effect that progesterone naturally provides
• Hot Flashes & Night Sweats → Can wake you up multiple times per night, making it hard to get deep, restorative sleep.
• Cortisol Spikes → When estrogen declines, cortisol (your stress hormone) can rise, leading to more frequent nighttime wake-ups.
• Blood Sugar Swings → Poor glucose regulation (thanks to hormonal shifts) can cause crashes during the night, waking you up hungry or anxious.

 If this sounds familiar, you’re definitely not alone, and there’s hope!

 Here are Five Ways to Improve Sleep During Menopause 

 1. Optimize Your Evening Routine

• Dim the lights an hour before bed to boost melatonin naturally.
• Limit blue light exposure from screens—consider blue-light-blocking glasses if you must use devices.
• Develop a wind-down ritual (reading, stretching, deep breathing) to signal your body it’s time for sleep.

2. Cool Down Your Bedroom

• Set your thermostat to 60-67°F—cooler temperatures promote deeper sleep.
• Use moisture-wicking sheets and breathable pajamas to reduce night sweat discomfort.
• Consider a cooling pillow or mattress topper if heat is a major disruptor.

3. Balance Blood Sugar Before Bed

• Avoid high-carb or sugary snacks before bed, which can lead to blood sugar spikes and crashes.
• Opt for a protein-rich or healthy fat snack instead (like a handful of nuts or a spoonful of almond butter).

4. Support Your Hormones Naturally 

• Herbal teas can support relaxation.
• Engage in stress-reducing activities like yoga, deep breathing, or meditation to lower cortisol.

5. Try a Sleep-Friendly Lifestyle Shift

• Consistent wake-up time: Waking up at the same time every day (even on weekends) reinforces your body’s sleep-wake cycle.
• Morning sunlight exposure: Getting at least 10-15 minutes of natural light in the morning helps reset your circadian rhythm.
• Movement during the day: Gentle exercise like walking or yoga can promote better sleep, but avoid intense workouts right before bed.

 If you'd like to dive deeper, my upcoming holistic menopause course will give you the step-by-step guidance you need to balance hormones, improve energy, reduce anxiety, and—yes—finally get better sleep! You will receive:

✅ Science-backed strategies for better sleep 

✅ Nutrition and lifestyle shifts for hormone balance 

✅ Mindfulness techniques to reduce stress & anxiety 

✅ A supportive community of women going through the same journey

 Final Thoughts 

 Menopause doesn’t have to mean restless nights and exhausting days. With the right tools, you can sleep better, feel better, and take back control of your health.

 Until next time, take care and sleep well!