Section 1: The Basics of Menopause and Sleep

There are 34 symptoms associated with menopause transition, which for most women, begins with perimenopause and extends into post-menopause. Poor sleep quality and sleep disturbances are lesser-known changes associated with menopause transition, but they’re very common. 

Sleep problems can start during perimenopause, which is the phase before menopause when hormone levels and menstrual cycles become irregular. Unfortunately, poor sleep can extend beyond perimenopause and well into post-menopause, when our ovaries stop producing the hormones estrogen and progesterone.

For good sleep, most adults should aim for between seven and nine hours of quality, uninterrupted sleep per night. If you’re waking up frequently throughout the night and feel that your sleep isn’t restful, these are signs that you’re not getting optimal sleep. 

According to the Study of Women’s Health Across the Nation (SWAN), sleep disturbances increase with age and can affect up to 60% of postmenopausal women. Many women will spend up to a third of their lives in post-menopause. Getting enough sleep and waking up feeling rested are hallmarks of sleep quality and essential for menopause management.

In this module, we will highlight strategies for maintaining a good night’s sleep. But first, it’s important to understand the physiological changes that occur during menopause transition and the various ways they can disturb your sleep.