Sleep and Menopause: Why You're Waking Up at 3 A.M.

It’s 3 a.m. again. You’re wide awake, sheets soaked, and your mind is racing. Sound familiar? If you’re going through menopause or perimenopause, chances are sleep has become elusive. In fact, over 60% of women report sleep disturbances during this time. But why does menopause wreak such havoc on your rest?

One of the biggest culprits is hormonal fluctuation. As estrogen and progesterone decline, they disrupt the body’s natural ability to regulate temperature and maintain a stable sleep cycle. Progesterone, in particular, has a natural sedative effect—so its absence can make it harder to fall asleep and stay asleep.

Then come the hot flashes and night sweats. These aren’t just minor annoyances; they’re physical events that can jolt you awake, leaving you sweaty, chilly, and irritated. And it’s not just your body reacting—your brain takes a hit too. With disrupted sleep comes brain fog, irritability, and a sense of being constantly "on edge."

Anxiety and mood changes are also more common during menopause, and they often rear their head at night. Racing thoughts, worries, and emotional processing can hit hard in the quiet hours, making it even harder to find rest. All of this can create a frustrating cycle of sleeplessness and fatigue.

The good news? You can take steps to restore your rest. Lifestyle shifts like cooling your sleep environment, avoiding sugar or alcohol at night, and creating a calming bedtime routine all help. Supplements like Menové Calm+, which includes Magnesium Glycinate, Ashwagandha, and Black Cohosh, are specifically designed to support restful sleep and hormonal balance. Because you deserve more than broken sleep—you deserve deep, restorative rest that carries you into the next day with calm and clarity.