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Menopause and Sleep Disturbances

Menopause sleep disturbances can cause exhaustion and anxiety. Symptoms of menopause such as cold night sweats and hot flashes cause you to wake in the middle of the night and exacerbate sleeping problems. However, there are many treatments available to help women with their menopausal sleep disturbances.

What Are Menopause Sleep Disturbances?


There are two main menopause types of sleeping problems that occur during menopause.

Night Sweats

Night sweats are one of the most common menopauseal sleep disturbances. These are hot flashes that occur while you are sleeping. They cause your body to become overheated, and then sweat excessively.

Cold Night Sweats

Cold night sweats are similar to night sweats, but these episodes cause you to wake in a cold sweat rather than in a hot flash.

Both of these sleep disturbances can leave the sufferer feeling clammy and unhygienic. They can also cause heart palpitations and shortness of breath. However, treatment options are available.

How Can Menopause Sleep Disturbances Be Combated?

There are many ways to treat menopause sleep disturbances. Preventative methods should be tried initially. The following are safe, easy methods:

  • Eat a healthy and varied diet with plenty of fruits and vegetables
  • Regular, moderate exercise
  • Wear loose fitting pajamas
  • Avoid caffeine and alcohol
  • Don't eat hot, spicy foods before going to bed
  • Sleep in a cool room
  • Drink eight small glasses of water a day

Nonetheless, preventative measures may not be enough to help ease  sleep disturbances. However, there are alternative therapies for alleviating symptoms, including:

  • Acupuncture. An traditional Chinese method involving sterilized needles, some report that this also helps treat their menopause sleep disturbances.

  • Natural teas. Chamomile is thought to be particularly effective for relaxing and helping people sleep.

  • Natural herbs. These can assist by balancing hormone levels.

These natural remedies often help menopausal sleep disturbances when used alongside the preventative measures listed above. If you are still having problems, talk to your doctor about other possible treatments.

Click here for more information about treating menopause sleep disturbances.

What Causes Sleep Disorders?

There are many reasons why this symptom of menopause can come about, but that doesn't mean you can't overcome it.

Oatmeal Cookies and Milk for Overcoming Sleep Disorders

Certain foods and drinks may help promote sleep and help bring about sleep; one ideal combination is an oatmeal cookie and a warm glass of milk.

What Is the Best Exercise for Insomnia?

Sleeping disorders during menopause may be effectively alleviated by doing certain types of exercises. Find out how aerobic exercise can promote sleep.

  • Breus, Michael.(n.d). "Menopause and Sleep".Retrieved from MedicineNet.
  • Love, Susan M.D. Menopause and Hormone Book. New York: Three Rivers Press, 2003.
  • Walsleben, Joyce M.D. "Ask the sleep expert: menopause and insomnia". National Sleep Foundation.
  • "Your Guide to Healthy Sleep". National Institute of Health, April 2006.