Sleep disorders during menopause – sleep better

Menopause manifests itself through a variety of symptoms. In addition to joint pain and sweats, those affected often complain of sleep disorders. However, the lack of sleep not only deprives women of a precious night’s sleep, it also affects the quality of life. Are you also fighting the consequences of hormonal changes? In the following article we will tell you how you can fall into a restful slumber despite the menopause.

There are a variety of explanations for lack of sleep at night: chronic pain, psychosocial problems, anxiety disorders, and frustration.

In fact, 40–60 percent of menopausal women have problems sleeping. Some say they have trouble falling asleep, others keep waking up or even can’t sleep all night. As a result of the lack of sleep, the affected women feel limp and powerless during the day. Headaches are the order of the day and lead to irritability and a bad mood. If the problem persists over a longer period of time, the psyche can also be affected.


Insomnia is not limited to women, however. Men aged 50 and over also describe similar problems. This phenomenon is related to the fact that the deep sleep phases become shorter and shorter with increasing age. As a result, the older generation is no longer able to sleep through the night.

The hormone melatonin also plays a key role . It is an endogenous product that is produced during sleep. Melatonin is only formed to a limited extent in old age and especially during menopause.


In addition to the lack of melatonin, it also slows down the production of estrogen and progesterone in the ovaries. Often this is only an explanation for the changes in the female cycle, but in fact the consequences are far greater. The uncontrollable hot flashes lead to overheating and sweating, especially at night. As a result, women keep being roused from their sleep.

In addition, estrogen also affects mood. Due to the reduced production, the estrogen level drops and bad mood, frustration and anger can be the result. Progesterone also has a similar effect. During the menopause, this hormone is also only produced to a limited extent, as it is actually intended to prepare for and maintain pregnancy. A lack of progesterone causes symptoms such as insomnia and anxiety.


But even if menopausal insomnia is a natural process, it doesn’t mean that you have to accept it silently: make sure that your bedroom is optimal. The room temperature should be a maximum of 18 degrees Celsius before going to sleep so that you don’t sweat despite the hot flashes. The right bed linen can also work wonders! Cotton, silk and linen have cooling properties that can keep your body temperature constant. It is also advisable to take vitamin D. It is believed that the nutrient can reduce the effects of estrogen deficiency.


A Zamnesia blog article points out the positive effects of CBD (cannabidiol) on insomnia. The cannabidiol connects to the receptors of the endocannabinoid system and can thereby regulate body functions. Thus, it is possible for the CBD to influence the heat balance and suppress heat surges.

In addition, the CBD is said to have calming properties. In this way, those affected can leave everyday stress and frustration behind and find relaxation . Last but not least, it must be pointed out that melatonin can also be supplied to the body externally. In practice, a combined intake of the hormone with cannabidiol has proven to be particularly effective in dealing with sleep disorders.


Sleep disorders are unfortunately not uncommon in old age and menopause. However, the symptoms can be reduced with preventive measures. It is a good idea to keep the room temperature in the bedroom low. It has also been shown that both melatonin and vitamin D, as well as CBD, are effective remedies for persistent insomnia.

Jamie Clark

Hello, I’m Jamie Clark, 32 years old, and I have been living in the USA for a few years.
Since I was a child, I have suffered from a house dust allergy, severely affecting me. I felt the effects both while exercising and while sleeping. Constant sneezing after getting up and difficult breathing were the consequences. The allergy has also developed into asthma, which is still a sporting restriction today.

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