Menopause may cause difficulties in getting a full sleep of the night. Heating up, sweating during the night, and waking up frequently are among the most common problems. The American Academy of Sleep Medicine (AASM) in its 2025 survey found that approximately 50% of women between 45 and 64 years old complained that menopause caused them to have sleep problems regularly.
As a part of observance of World Menopause Awareness Month, the AASM is motivating women to take care of their sleep and focus on healthy sleep. A good rest is not just a matter of feeling energetic — it is an essential component of keeping oneself healthy.
Why Sleep Gets Harder During Menopause?
It can be very difficult for a woman experiencing menopause to sleep a full night. Illnesses associated with menopause are hot flashes, night sweats, and frequent waking. A survey conducted by the American Academy of Sleep Medicine (AASM) in 2025, revealed that 50% of women aged 45-64, who suffer from menopause, complain of sleep problems on a regular basis.
The changes in hormones during menopause may lead to difficulty in falling asleep and sleeping through the night. Because of hot flashes and night sweats, your sleep is often interrupted and thus you feel tired in the morning. If you are finding it difficult to concentrate during the day and waking up exhausted, then it may be the right time to focus on your sleep habits.
Why Skipping Sleep Can Take a Toll on You?
Bad sleep is not only a nuisance; it’s also been associated with serious health risks. Not logging those adequate hours of rest over time can put you at risk for more serious problems, like heart disease, diabetes and weight gain. It can also be more difficult to think clearly, concentrate and may leave you with a headache. And in addition to that, you may find yourself moodier, more irritable and just plain tired during the day.
Better Sleep During Menopause: What Helps?
The good news? Small changes can really help you sleep better. Here are some easy tips from the AASM:
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Stay cool: Use light blankets and breathable sheets so hot flashes don’t wake you up.
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Be careful with drinks: Skip caffeine and alcohol near bedtime — they can make night sweats worse.
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Keep a routine: Go to bed and wake up at the same time every day, even on weekends.
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Make your bedroom cozy for sleep: Keep it dark, quiet, and cool. Use your bed just for sleeping, not for TV or work.
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Relax before bed: Try reading, meditating, or taking a warm shower to help your body wind down.
Conclusion
Sleep is crucial for all people, but it becomes especially important during menopause when hormonal changes can interfere with your sleep and leave you feeling exhausted. Focusing on good sleep will help with your mood, concentration and wellbeing. Small changes — including sleeping in a cool room, following a bedtime routine and cutting out caffeine at night — can have an impact. And if you still can’t manage to get a good night’s sleep, don’t be afraid to talk to your doctor — finding the appropriate support may help you feel more rested each day.
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