# 6 | Sleep and Hormones: Why Rest Feels Elusive for So Many Women
If you’ve ever found yourself wide awake at 3am, wondering why sleep feels impossible during midlife, you are not alone. For many women, perimenopause and menopause bring a wave of sleep disturbances. Research shows that declining oestrogen and progesterone play a significant role in insomnia, restless nights, and poor-quality sleep. Add to that hot flashes, night sweats, and changes in mood, and it’s no surprise that up to 60% of women in menopause report significant sleep problems.
The Hormone-Sleep Connection
Hormones are powerful regulators of sleep. Oestrogen helps regulate body temperature and supports serotonin, which influences sleep cycles. Progesterone has a naturally calming effect on the brain. As these hormones decline during perimenopause and menopause, women may experience:
Difficulty falling asleep
Frequent awakenings
Night sweats disrupting rest
Shallower sleep, with less time in deep restorative phases
Poor sleep impacts mood, memory, focus, metabolic health, and overall quality of life. It’s why addressing sleep issues should be a cornerstone of women’s health in midlife.
Sleep Hygiene: Small Shifts, Big Impact
While hormone changes can make sleep more challenging, evidence shows that sleep hygiene strategies can dramatically improve rest. Here are practical steps you can take:
Differentiate between work and private life. Set clear boundaries so your brain knows when it’s time to wind down.
Set a screen curfew. Avoid screens in the morning and evening to reduce stimulation and protect natural melatonin release.
Create a bedtime routine. Reading, meditation, gentle stretching, or breathing exercises can help signal to your body it’s time to sleep.
Avoid upsetting content before bed. What you watch, read, or discuss can affect your ability to switch off.
Limit heavy meals in the evening. Eating late or rich foods can keep your digestive system working overtime.
Watch your caffeine window. Caffeine can linger in your system for up to 12 hours. Aim to cut it off after 2pm.
Dim the lights. Strong, bright light before bed can suppress melatonin and keep you wired.
Be mindful of alcohol. While alcohol can make you drowsy, more than 4–6 units disrupts deep sleep cycles.
When to Seek More Support
If sleep issues are ongoing and affecting your daily life, it’s worth speaking to a healthcare professional. For some women, menopause hormone therapy (MHT) can play an important role in restoring better sleep by addressing the root hormonal changes. Cognitive behavioural therapy for insomnia (CBT-I) is also an evidence-based tool that can help retrain the brain for sleep.
Sleep is a fundamental pillar of health, as important as nutrition and movement. For too long, women’s sleep struggles in midlife have been brushed aside as “normal” or something to just “push through.” At HER, we believe better rest starts with better information and the tools to act on it.
If you’re tired of being tired, know this: it’s not in your head, and you’re not alone. With the right knowledge and support, it is possible to reclaim restorative sleep and feel like yourself again.