The Science of Sleep: Why Sleep Hygiene Matters for Women in Midlife
As women transition through perimenopause and menopause, sleep often becomes more elusive. Hot flashes, night sweats, mood changes, and hormonal shifts can all conspire to disrupt restful nights. But there is hope. Evidence-based sleep hygiene practices, along with targeted medical interventions like hormone therapy, can help retrain your body and mind for better sleep—and they’re more accessible than you might think.
Why Sleep Changes in Midlife
Estrogen and progesterone, two key hormones that decline during menopause, play a role in regulating sleep. Lower estrogen levels can lead to hot flashes and night sweats, while progesterone decline may reduce the natural sedative effect it has on the brain (1).
In fact, studies show that up to 61% of perimenopausal women report sleep disturbances (2). Poor sleep during this stage of life isn’t just frustrating—it’s linked to increased risk of cardiovascular disease, weight gain, and mood disorders (3).
Learn more about the benefits of hormone therapy for menopause
8 Evidence-Based Sleep Hygiene Tips to Try Tonight
1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends. A regular sleep-wake cycle supports your circadian rhythm and trains your body to expect rest at the same time each night (4).
Action Step: Set an alarm not just for waking up, but also for bedtime. Commit to turning off devices and starting your nighttime routine 30 minutes before.
2. Create a Sleep-Friendly Environment
A cool, dark, and quiet bedroom can make a big difference. The optimal room temperature for sleep is between 60-67°F (5). Blackout curtains and white noise machines can help block distractions.
Action Step: Try blackout curtains (shop here), a white noise machine (I love this one), or a cooling mattress pad (recommended option) to enhance your sleep space.
3. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs suppresses melatonin, the hormone that signals your body it's time to sleep (6).
Action Step: Power down devices 60 minutes before bed. Swap scrolling for reading a physical book, using a Kindle, or engaging in a relaxing stretch routine.
4. Be Mindful of Food and Drink
Caffeine and alcohol are two common sleep disruptors. Even an afternoon cup of coffee can affect sleep, and alcohol may cause you to wake up more during the night (7).
Action Step: Avoid caffeine after 2 PM and limit alcohol intake. Opt for a calming tea like this one, which contains magnesium, melatonin, and natural saffron stigma extract. I take it every night before bed.
Explore 5 natural remedies to support sleep
5. Establish a Relaxing Bedtime Routine
A consistent wind-down routine signals your brain that it’s time to shift from daytime mode to sleep mode.
Action Step: Try a 20-minute pre-bed ritual, such as yoga, journaling, or a warm bath. Progressive muscle relaxation has been shown to decrease the time it takes to fall asleep (8).
6. Get Natural Light During the Day
Exposure to natural light, especially in the morning, helps regulate your circadian rhythm and improves sleep quality (9).
Action Step: Spend 20 minutes outside each morning. If sunlight isn’t possible, consider a light therapy box.
7. Exercise Regularly (But Not Too Late)
Regular physical activity helps you fall asleep faster and enjoy a deeper, more restful sleep. However, vigorous exercise too close to bedtime may be stimulating (10).
Action Step: Aim for 30 minutes of moderate exercise most days, finishing at least 3 hours before bed.
Read about managing weight gain during menopause
8. Reassess Your Sleep Space
Invest in a supportive mattress and breathable bedding. Midlife changes, such as joint pain or hot flashes, can make your bed feel less comfortable.
Action Step: Upgrade your pillow (see top-rated options) or opt for bedding made from natural fibers, such as cotton or bamboo (shop here).
Recommended Supplements for Better Sleep
Adding certain supplements can support your body’s natural sleep processes. Always consult your healthcare provider before starting new supplements.
Magnesium Glycinate – May help calm the nervous system and improve sleep quality (shop now).
Melatonin – Supports the body’s natural sleep-wake cycle, especially for falling asleep (find it here).
Valerian Root – A herbal remedy that may promote relaxation (recommended brand).
Ashwagandha – Helps manage stress, which can interfere with sleep (see product).
When Sleep Hygiene Isn’t Enough
For some women, sleep hygiene alone may not be enough. This is where medical interventions, like hormone replacement therapy (HRT), can play a critical role. Research shows that HRT can improve sleep by alleviating vasomotor symptoms such as night sweats and hot flashes (11). HRT may also help restore more consistent sleep patterns by addressing the underlying hormonal shifts of menopause.
It’s important to discuss the benefits and risks of HRT with a qualified healthcare provider to determine if it’s right for you.
At Empowered Wellness, we specialize in helping women navigate these challenges. From hormone therapy and medical weight loss to lifestyle coaching and peptide therapy, our team offers personalized solutions to restore restful sleep. Schedule a free consult to see how we can help you improve your sleep.
-
Baker, F. C., & Lee, K. A. (2018). Menstrual Cycle Effects on Sleep. Sleep medicine clinics, 13(3), 283–294. https://doi.org/10.1016/j.jsmc.2018.04.002
Kravitz, H. M., Ganz, P. A., Bromberger, J., Powell, L. H., Sutton-Tyrrell, K., & Meyer, P. M. (2003). Sleep difficulty in women at midlife: a community survey of sleep and the menopausal transition. Menopause (New York, N.Y.), 10(1), 19–28. https://doi.org/10.1097/00042192-200310010-00005
Freeman, D., Waite, F., Startup, H., Myers, E., Lister, R., McInerney, J., Harvey, A. G., Geddes, J., Zaiwalla, Z., Luengo-Fernandez, R., Foster, R., Clifton, L., & Yu, L. M. (2015). Efficacy of cognitive behavioural therapy for sleep improvement in patients with persistent delusions and hallucinations (BEST): a prospective, assessor-blind, randomised controlled pilot trial. The lancet. Psychiatry, 2(11), 975–983. https://doi.org/10.1016/S2215-0366(15)00314-4
How sleep affects your circadian rhythm: https://www.nhlbi.nih.gov/health/sleep/sleep-wake-cycle
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of physiological anthropology, 31(1), 14. https://doi.org/10.1186/1880-6805-31-14
Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237. https://doi.org/10.1073/pnas.1418490112
Roehrs, T., & Roth, T. (2001). Sleep, sleepiness, and alcohol use. Alcohol research & health : the journal of the National Institute on Alcohol Abuse and Alcoholism, 25(2), 101–109.
Edinger, J. D., Wohlgemuth, W. K., Radtke, R. A., Marsh, G. R., & Quillian, R. E. (2001). Cognitive behavioral therapy for treatment of chronic primary insomnia: a randomized controlled trial. JAMA, 285(14), 1856–1864. https://doi.org/10.1001/jama.285.14.1856
Liu P. Y. (2024). Rhythms in cortisol mediate sleep and circadian impacts on health. Sleep, 47(9), zsae151. https://doi.org/10.1093/sleep/zsae151
Li, K., Omar Dev, R. D., & Li, W. (2025). Physical activity and happiness of college students: chain mediating role of exercise attitude and sleep quality. Frontiers in public health, 13, 1544194. https://doi.org/10.3389/fpubh.2025.1544194
Gava, G., Orsili, I., Alvisi, S., Mancini, I., Seracchioli, R., & Meriggiola, M. C. (2019). Cognition, Mood and Sleep in Menopausal Transition: The Role of Menopause Hormone Therapy. Medicina (Kaunas, Lithuania), 55(10), 668. https://doi.org/10.3390/medicina55100668