Sleep

“It’s common to experience sleep disturbance
during menopause. Around 25%
of women aged 50–64 years have sleep problems”.1

Umbrella

What may the Sleep Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Insomnia
  • Insufficient Sleep
  • Sleep Apnea
  • Sleep Changes/Difficulties/Disturbances/Problems/Symptoms
  • Sleep Disorders
  • Snoring
  • Unsatisfactory Sleep

How Much Sleep Do We Need?

How much sleep do we need?

In Brain Basics: Understanding Sleep – How Much Sleep Do We Need? the (United States) National Institute of Neurological Disorders and Stroke elaborate on:

“Your need for sleep and your sleep patterns change as you age, but this varies significantly across individuals of the same age. There is no magic amount of sleep that works for everybody of the same age. Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development (especially of the brain). School-age children and teens on average need about 9.5 hours of sleep per night. Most adults need 7-9 hours of sleep a night, even older people. However, older people may have more trouble getting enough sleep and are more likely to take medications that can interfere with sleep”.2

Menopause

Is there an association between menopause and sleep?

In Managing Your Symptoms: Managing Sleep Disturbance the (Australian) Jean Hailes for Women’s Health (JH) also note:


“It’s common to experience sleep disturbance during menopause. Around 25% of women aged 50–64 years have sleep problems. Menopausal symptoms, sleep habits and other lifestyle factors can make it hard to get a good night’s sleep”.3

Restless Legs Syndrome

What is Restless Legs Syndrome (RLS)?

In Diagnosis & Treatment: You Are Not Alone – How Do I Know If I Have RLS? the (United States) Restless Legs Syndrome Foundation elaborate on:

“RLS is not diagnosed through evaluation of patient-reported symptoms. The five primary diagnostic criteria are:

  • An irresistible urge to move the legs usually accompanied or caused by uncomfortable and unpleasant sensations.
  • An onset or worsening of symptoms with rest such as sitting or lying down.
  • Relief with movement. Symptoms are partially or completely relieved by movements such as walking or stretching.
  • Symptoms follow a circadian pattern. Symptoms are worse, or only occur, in the evening or nighttime hours.
  • Exclusion of mimics. Symptoms are not solely accounted for by another condition such as leg cramps, positional discomfort, leg swelling or arthritis”.4

Where may I find a RLS Symptom Diary?

In Diagnosis & Treatment: Additional Resources you may find the RLS Patient Symptom Diary.

Alcohol

Is there an association between alcohol and insufficient sleep?

In Alcohol and Sleep: How Alcohol Affects Your Sleep Pattern the (United Kingdom) Drinkaware.co.uk note:

“Regular drinking can affect the quality of your sleep making you feel tired and sluggish. This is because drinking disrupts your sleep cycle.

Some people may find alcohol helps them get to sleep initially, but this is outweighed by the negative effect on sleep quality through the night.

The alcohol in your system will mean you spend less time in the important Rapid Eye Movement (REM) stage of sleep, with the end result that you wake up feeling less refreshed. Even just a couple of drinks will have an effect”.5

Health Care Provider

What if I am having problems sleeping?

In Sleep: About Sleep Disorders – Management the (United States) Centers for Disease Control and Prevention (CDC) explain:

“Talk to your healthcare provider if you regularly have problems sleeping or notice signs or symptoms of common sleep disorders.

Your provider can run tests, including sleep studies, to tell if you have a sleep disorder”.6

Health Topics A-Z

Where may I find Health Topics A-Z related to Sleep?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Sleep?

Your Country may have Links similar to:

Links

This Links List to third party websites is neither comprehensive nor exhaustive. Inclusion on this Links List does not imply endorsement or recommendation. Non-inclusion on this Links List does not imply non-endorsement or non-recommendation. Third party websites are not under the control of Meno Martha International Menopause Directory. Third party websites may contain explicit medical images and/or sexual references. Please read Meno Martha International Menopause Directory’s Links Policy before proceeding to a Link. Please contact Webmaster if you experience a problem with a Link.

New or Updated

  1. Ambien: Is Dependence A Concern?
  2. BMS TV: Sleep
  3. Brain Basics: Understanding Sleep
  4. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
  5. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Health Care Visit
  6. Could You Have Sleep Apnea Without Knowing It?
  7. Diagnosis & Treatment [Restless Legs Syndrome]
  8. Does Menopause Cause Insomnia and Sleeplessness?
  9. Dr. Susan Kok – Sleep and Menopause
  10. Effects of Sleep Problems During Menopause
  11. FAQs: Sleep Health and Disorders
  12. Females and Insomnia: How Hormones Impact Sleep At Every Stage of Life
  13. Get Enough Sleep
  14. Healthier Sleep In Adults
  15. Here’s What Happens When You Don’t Get Enough Sleep (and How Much You Really Need A Night)
  16. Hot Flashes
  17. Hot Flashes: What Can I Do? [+ Video: What Are the Signs and Symptoms of Menopause?]
  18. How Can Menopause Affect Sleep [+ Video]
  19. How Long Can You Go Without Sleep?
  20. How Many Hours of Sleep Are Enough for Good Health?
  21. How To Cope With Sleep Problems
  22. How To Fall Asleep Fast
  23. How To Find Relief for Hot Flashes At Night
  24. How To Get the Most Out of Napping
  25. How To Sleep Better
  26. How Much Sleep Keeps Cognitive Decline At Bay?
  27. How Sleep Deprivation Can Cause Inflammation
  28. How To Sleep When Your World Is Falling Apart
  29. In the News: Magnesium Supplements for Sleep Disorders
  30. Insomnia
  31. Insomnia
  32. Insomnia
  33. Insomnia: How Do I Stay Asleep?
  34. Insomnia: What Is
  35. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Signs and Symptoms of Menopause [+ Video: Talking Menopause With Your GP] [Other Languages and Formats]
  36. Managing Your Symptoms: Managing Sleep Disturbance
  37. Mayo Clinic Minute: Managing Sleep During Menopause [+ Video Courtesy: Mayo Clinic News Network]
  38. Mayo Clinic Minute: Tips for Better Sleep [+ Video]
  39. Mayo Clinic Minute: What Are the Benefits, Risks of Sleeping With Melatonin Gummies? [+ Video]
  40. Mayo Clinic Minute: What Is the Best Sleeping Position? [+ Video Courtesy: Mayo Clinic News Network]
  41. Mayo Clinic Q and A: Can A Supplement Help You Sleep?
  42. Melatonin
  43. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Symptom Tracker
    Sleep
  44. Menopause Patient Information [Videos] 5. Lifestyle Advice In Menopause & Perimenopause
  45. Menopause Preparedness Toolkit Video Series: Common Conditions Associated With Menopause and Midlife
  46. Menopause Preparedness Toolkit Video Series: Lifestyle Tips for Menopause Wellness
  47. Menopause Preparedness Toolkit Video Series: Mindfulness & Wellbeing During the Menopause Transition
  48. Menopause and Insomnia
  49. Menopause and Midnight Mayhem: 50% of Women Aged 45-64 Report Disrupted Sleep
  50. Menopause and Sleep
  51. Menopause: Things You Can Do
  52. Menopause: Understanding the Changes and Finding Relief | Dr Susan Davis | The Proof Podcast EP 256
  53. National Center for Complementary and Integrative Health: Herbs At A Glance
  54. National Center for Complementary and Integrative Health: How Safe Is This Product or Practice?
  55. National Center for Complementary and Integrative Health: Melatonin: What You Need To Know
  56. National Center for Complementary and Integrative Health: Valerian
  57. Navigating Menopause: Expert Insights and Solutions | Dr Susan Davis | The Proof Podcast EP 245
  58. New Guideline Provides Treatment Recommendations for Restless Legs-Syndrome
  59. Night Sweats
  60. Office of Dietary Supplements: Valerian
  61. Perimenopause
  62. Perimenopause
  63. Restless Legs
  64. Rsl.org [Restless Legs Syndrome Foundation]
  65. Sleep
  66. Sleep Diary
  67. Sleep Disturbance Associated With the Menopause
  68. Sleep Disturbance and the Menopause
  69. Sleep Hygiene
  70. Sleep Hygiene: Simple Practices for Better Rest
  71. Sleep Problems
  72. Sleep Problems and Menopause: What Can I Do?
  73. Sleep, Food, Exercise, Stress: Why Working on One of These Can Improve the Others
  74. Sleep: About Sleep
  75. Sleep Tips: 6 Steps To Better Sleep
  76. Sleep and Mental Health
  77. Snoring
  78. Snoring
  79. Snoring? Try These 12 Remedies So You Can Sleep Peacefully
  80. The Truth About Menopause Supplements | Dr Sarah Berry
  81. Thensf.org [National Sleep Foundation, United States]
  82. Tips To Help Manage Menopause Symptoms
  83. Understanding the Link Between Menopause and Sleep Apnea: Mayo Clinic Radio Health Minute
  84. Valerian Root for Sleep
  85. Webinars: Previous – To Sleep, Perchance To Dream
  86. What Is Sleep Apnea?
  87. What Is Sleep Apnea?
  88. What To Do When Anxiety Affects Your Sleep
  89. Why Am I Still Tired After A Good Night’s Sleep?
  90. Women and Sleep
  91. Worldsleepday.org
    Sleep

Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Managing Your Symptoms: Managing Sleep Disturbance. Last Updated: 31 October 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms#managing-sleep-disturbance Accessed: 03 March 2025
  2. Brain Basics: Understanding Sleep – How Much Sleep Do We Need? Last Reviewed: 25 February 2025. National Institute of Neurological Disorders and Stroke https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding-sleep Accessed: 03 March 2025
  3. Managing Your Symptoms: Managing Sleep Disturbance. Last Updated: 31 October 2024 | Last Reviewed: 19 August 2022. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms#managing-sleep-disturbance Accessed: 03 March 2025
  4. Diagnosis and Treatment: You Are Not Alone – How Do I Know If I Have RLS? Restless Legs Syndrome Foundation https://www.rls.org/diagnosis-treatment Accessed: 03 March 2025
  5. Alcohol and Sleep: How Alcohol Affects Your Sleep Pattern. Last Reviewed: 01 November 2022. Drinkaware.co.uk https://www.drinkaware.co.uk/check-the-facts/health-effects-of-alcohol/effects-on-the-body/alcohol-and-sleep Accessed: 03 March 2025
  6. Sleep: About Sleep – Sleep Management. 15 May 2024. Centers for Disease Control and Prevention
    https://www.cdc.gov/sleep/about/index.html Accessed: 03 March 2025
Topic Last Updated: 08 March 2025 – Topic Last Reviewed: 03 March 2025

Print Friendly, PDF & Email
/by