Why menopause disrupts sleep, and what helps
Broken sleep makes every other symptom harder. The good news: treating the cause usually helps.
Why sleep breaks down
- Night sweats waking you, sometimes several times a night
- Anxiety and a racing mind at 3am
- Needing to pass urine more often
- Aches, restless legs or snoring that starts in midlife
What helps
Treating night sweats, with HRT or non-hormonal options, often brings sleep back. CBT for insomnia (CBT-I) is the most effective long-term treatment for poor sleep and is available as structured courses and apps. Simple steps help too: a cool bedroom, layers you can shed, a regular wake-up time, and less alcohol and caffeine later in the day.
When to mention it
Loud snoring with pauses in breathing, or falling asleep during the day, should be checked, as sleep apnoea becomes more common after menopause.
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