Busting Menopause Sleep Myths UK: Get Better Rest Now | John Chisholm Fitness Health
Struggling to Sleep During Menopause? You’re Not Alone—But Most Advice Is Wrong
Menopause-related sleep problems are frustrating, exhausting, and far too common.
If you find yourself staring at the ceiling at 3 AM, drenched in sweat, or waking up groggy no matter how early you go to bed—you’re not imagining things.
Its actually more common than you may think.
In fact, as many as 46% of women experience sleep difficulties in the years leading up to menopause, with half continuing to struggle post-menopause (Sleep Foundation).
These issues aren’t just about hot flushes; they include insomnia, early waking, restless sleep, and anxiety-fuelled overthinking.
The problem? Most of the advice out there is useless.
From "just go to bed earlier" to "cut out caffeine," ok, but, the mainstream solutions don’t address the real reason menopause disrupts your sleep.
For todays post, I'm going to be busting the biggest menopause sleep myths and replacing them with science-backed strategies that actually work.
Lets get right to it...
WHAT CAN YOU DO?
While the myths around menopause sleep problems can be frustrating, the good news is there are practical, actionable steps you can take to improve your rest and energy levels. Here's a holistic approach to reclaiming your peaceful nights:
Prioritise Sleep Hygiene
Establishing a consistent routine and optimal sleep environment is fundamental:
- Consistent Schedule: Go to bed and wake up at roughly the same time each day, even on weekends, to regulate your body's natural sleep-wake cycle.
- Optimal Environment: Ensure your bedroom is cool (around 18°C or 65°F), dark (use blackout curtains), quiet (consider earplugs or white noise), and comfortable (invest in a good mattress and pillows).
- Pre-Sleep Routine: Wind down with a relaxing activity for 60-90 minutes before bed. This could include reading a physical book, taking a warm bath, gentle stretching, or listening to calming music.
- Limit Screens: Avoid bright screens (phones, tablets, TV, computers) for at least an hour before sleep, as the blue light can disrupt melatonin production.
Focus on Diet and Exercise
What you eat and how you move significantly impacts your sleep quality:
- Balanced Nutrition: A diet rich in whole foods, lean proteins, and healthy fats can help stabilise blood sugar throughout the day, preventing energy crashes that disturb sleep. Avoid heavy, fatty, or spicy meals close to bedtime.
- Regular Movement: Incorporate moderate exercise into your daily routine. Activities like brisk walking, cycling, or strength training can improve sleep quality. However, avoid intense workouts within a few hours of bedtime, as they can be stimulating.
Ready for a Personalised Exercise Plan?
Tired of generic advice? Get clarity on menopause exercise! Take our **FREE Exercise Readiness Form** and receive a tailored report to boost your energy & improve sleep.
Get Your Personalised Exercise Report!Implement Stress Management Techniques
Anxiety and stress are major sleep disruptors during menopause. Learning to manage them is key:
- Mindfulness & Meditation: Even short daily practices can significantly lower stress hormones like cortisol, which often interfere with achieving deep, restorative sleep.
- Deep Breathing Exercises: Simple breathing exercises practised before bed can calm your nervous system, signalling to your body that it's time to rest.
- Journaling: Writing down worries or creating a "to-do" list for the next day before bed can help clear your mind and prevent racing thoughts.
Consider Hormone Replacement Therapy (HRT)
For some women, HRT can effectively alleviate severe hormonal fluctuations that directly cause sleep disruptions like hot flashes and night sweats. It's crucial to have a detailed discussion with your doctor to determine if HRT is a suitable and safe option for your individual circumstances and health history. For more in-depth information, especially regarding HRT and Type 1 Diabetes, check out the latest research here.
**Remember:** Improving sleep during menopause is often about a combination of small, consistent lifestyle changes rather than a single magic bullet. Be patient and experiment to find what works best for you.
Ready to reclaim your sleep and energy?
Our **FREE 7-Day Menopause Energy Reset** provides actionable steps and a holistic plan to support your sleep, diet, and overall well-being during menopause.
Download Your FREE 7-Day Menopause Energy Reset!Myth 1: "You Just Need to Go to Bed Earlier"
🚫 Why It’s Wrong
It's not quite that simple!
If menopause sleep issues were just about bedtime, they’d be easy to fix.
After all, how many times have you went to bed early, maybe had a decent sleep, only to wake the next morning not feeling refreshed?
But the real issue?
Hormonal imbalances disrupt your sleep cycle.
Lower oestrogen makes you more sensitive to stress and temperature changes, while declining progesterone reduces deep, restorative sleep.
No amount of "going to bed earlier" can override this hormonal chaos.
✅ The Fix: Reset Your Circadian Rhythm
Light exposure: Get morning sunlight within an hour of waking to regulate melatonin.
Movement: A morning walk or light resistance training reduces cortisol levels, helping you wind down easier at night.
Evening wind-down: Avoid bright lights 90 minutes before bed (yes, that includes scrolling on your phone!).
🔗 Related: Check out How to Eat for Strength & Energy in Menopause, which can also regulate sleep hormones.
Myth 2: "Cutting Out Caffeine Will Solve It"
🚫 Why It’s Wrong
Sure, caffeine can keep you awake—but it’s not the root cause of menopause sleep struggles.
Many women cut caffeine completely and still wake up in the middle of the night.
The real culprit?
Blood sugar instability and cortisol spikes.
✅ The Fix: Balance Your Blood Sugar
Eat protein + healthy fats at dinner to stabilise blood sugar overnight.
Add magnesium-rich foods (like almonds, dark chocolate, and leafy greens) to help relax your nervous system.
If you’re sensitive to caffeine, cut it after 2 PM—but don’t expect this alone to fix your sleep.
🔗 For more information, be sure to check out the British Menopause Society on Sleep & Insomnia
Myth 3: "A Glass of Wine Will Help You Sleep"
🚫 Why It’s Wrong
Yes, alcohol can make you drowsy, but it also wrecks deep sleep and can make night sweats worse.
It raises the stress hormone, cortisol, dehydrates you, and prevents your body from entering restorative sleep cycles.
✅ The Fix: Swap Wine for a Sleep-Friendly Drink
Herbal tea with valerian or chamomile relaxes the nervous system.
A warm magnesium drink (like Calm powder) helps reduce night-time awakenings.
🔗 Related: Check out my previous post onThe real impact of poor sleep on menopause symptoms
Myth 4: "HRT Is the Only Solution"
🚫 Why It’s Wrong
Hormone Replacement Therapy (HRT) can improve sleep for some women, but it’s not a magic fix.
HRT doesn’t address lifestyle triggers like stress, blood sugar crashes, or poor sleep habits.
✅ The Fix: A Holistic Approach
Strength training helps regulate hormones and improve sleep quality.
Meditation & breathwork lower cortisol for better deep sleep.
Melatonin-supportive foods (like cherries, oats, and walnuts) can improve sleep quality.
🔗 For more sleeping tips, check out my recent article on HRT & Type 1 Diabetes, as well as the excellent NHS’s official sleep advice.
Keep exploring 👇
Discover more tips to feel stronger, more energised, and in control of your health:
Myth 5: "Menopause Sleep Issues Are Just Temporary"
🚫 Why It’s Wrong
Without intervention, menopause sleep problems can last for years—sometimes beyond menopause.
Poor sleep leads to weight gain, brain fog, and worsened anxiety, creating a vicious cycle.
✅ The Fix: Long-Term Sleep Habits
Stick to a sleep schedule (yes, even on weekends).
Reduce blue light exposure before bed to signal melatonin production.
Create a wind-down routine that includes stretching, journaling, or meditation.
🔗 Related: Grab my FREE reset guide andFollow the 7-Day Menopause Reset Plan for better sleep habits.
Myth 6: "Your Mattress Is the Problem"
🚫 Why It’s Wrong
Sure, comfort matters, but the real issue is body temperature regulation.
Menopause disrupts thermoregulation, making it harder to maintain a consistent sleep temperature.
✅ The Fix: Sleep Cool
Use cooling bedding.
Sleep in light, breathable clothing.
Keep the room around 18°C for optimal sleep.
🔗 Check out this excellent resource from the Sleep Foundation’s expert guide to menopause and sleep
Myth 7: "You Can Just Catch Up on Sleep at the Weekend"
🚫 Why It’s Wrong
An irregular sleep pattern can confuse your body’s internal clock and worsens menopause symptoms.
You can’t "make up" for bad sleep—your body needs consistent quality sleep every night. Consistency is the key thing!!!
✅ The Fix: Prioritise Sleep Every Night
Set a non-negotiable bedtime (even on weekends).
Avoid weekend lie-ins longer than 60 minutes to keep your sleep cycle stable.
Create an evening wind-down routine that signals your brain it’s time to sleep.
Conclusion: Fix Your Sleep, Fix Your Energy
Most menopause sleep advice is outdated.
If you’ve tried everything and still wake up exhausted, it’s time for a science-backed approach.
💡 Want a step-by-step sleep reset?
👉Download the 7-Day Menopause Energy Reset Guide for practical, easy-to-implement strategies to reclaim your sleep!
Frequently Asked Questions About Menopause Sleep
Why am I suddenly experiencing sleep problems during menopause?
Sleep disruptions during menopause are very common and often linked to fluctuating hormone levels, particularly oestrogen. This can lead to symptoms like hot flushes, night sweats, anxiety, and restless legs, all of which interfere with restorative sleep. It's a natural, albeit frustrating, part of the transition.
Can HRT help improve my sleep during menopause?
For many women, Hormone Replacement Therapy (HRT) can significantly alleviate menopause symptoms, including hot flushes and night sweats, which are major sleep disruptors. By stabilising hormone levels, HRT can help improve sleep quality. Discussing this with your GP or a menopause specialist is recommended to see if it's right for you.
What natural remedies or lifestyle changes can help me sleep better?
Focusing on sleep hygiene is crucial. This includes maintaining a consistent sleep schedule, creating a cool and dark bedroom environment, avoiding caffeine and heavy meals before bed, and incorporating relaxation techniques like mindfulness or deep breathing. Regular, moderate exercise earlier in the day can also be highly beneficial.
I feel more anxious at night. Is this linked to menopause and my sleep?
Yes, increased anxiety and mood changes are common during perimenopause and menopause, often driven by hormonal shifts. This heightened anxiety can make it incredibly difficult to wind down and fall asleep. Practising stress management techniques like journaling or meditation can help calm your mind before bed.
How does diet and exercise impact menopause sleep problems?
A balanced diet helps stabilise blood sugar, preventing energy crashes that can affect sleep. Limiting stimulants like caffeine and alcohol, especially in the evening, is vital. Regular physical activity can greatly improve sleep quality, but intense exercise too close to bedtime can be counterproductive. Aim for moderate activity during the day.
About the Author
John Chisholm is a menopause fitness and wellness expert with over 20 years of experience helping women feel stronger, more energised, and in control of their health. Through John Chisholm Fitness, he provides practical, science-backed coaching in fitness, nutrition, and mindset.
Learn more about John or
get in touch.