Menopause Insomnia: Why you're awake at 3am and what to do about it

Struggling with sleep during menopause? You’re not alone. Whether it’s lying awake for hours, waking up at 3am, or feeling like your brain just won’t switch off, sleep disruption is one of the most common (and frustrating) menopause symptoms.

In this Menopause Monday, I'm sharing what’s really going on with your sleep in midlife, why hormones play such a huge role, and how lifestyle changes can make a massive difference.

You’ll learn:
The different types of sleep problems in menopause (and what causes each one)
How HRT might help with sleep and when lifestyle shifts are the best first step
Why morning light within 20 minutes of waking resets your melatonin and supports deep rest
How serotonin, melatonin and your liver all affect your ability to sleep soundly
What to do if hot flushes are waking you up (and how to cool down fast)
How sleep cycles work and why quality matters more than quantity
The truth about smart sleep trackers like Oura rings and Fitbits
Simple, doable lifestyle tips to improve your sleep hygiene and calm a busy midlife mind

If you’ve been tossing and turning through menopause, this episode will give you tried and tested ways to sleep better naturally.

#menopause #insomnia #menopausesymptoms

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Oura Ring 4 to track your sleep:
https://amzn.to/4hChAGU

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Time Stamps:

00:00 – Introduction: Why Sleep Becomes So Difficult in Menopause
01:20 – Types of Sleep Problems During Menopause
02:05 – Hormones and Sleep: What’s Really Going On
06:50 – Understanding Sleep Cycles and Why Trackers Can Mislead You
09:10 – Practical Ways to Improve Sleep Naturally
12:00 – Night-time Routine & Recovery Tips for Hot Flushes and Night Sweats

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References:

Sleep and sleep disorders in the menopausal transition
https://pmc.ncbi.nlm.nih.gov/articles...

Sleep disturbance associated with the menopause
https://journals.lww.com/menopausejou...

The role of ovarian hormones in the pathophysiology of perimenopausal sleep disturbances: A systematic review
https://www.sciencedirect.com/science...

Serotonergic antidepressants for sleep disturbances in perimenopausal and postmenopausal women: a systematic review and meta-analysis
https://journals.lww.com/menopausejou...

Effects of light on human circadian rhythms, sleep and mood
https://pmc.ncbi.nlm.nih.gov/articles...

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Medical disclaimer:

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health care professional regarding specific health questions. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation.

A few more disclaimers!:

1) Please use this video (as with all of my videos) as educational, not as specific medical guidance.
2) Please be kind in the comments with each other.
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