Summary: A 2024 survey from the American Academy of Sleep Medicine (AASM) found that 50% of women aged 45-64 report experiencing sleep disruption due to menopause, with symptoms like hot flashes and night sweats being common culprits. During World Menopause Awareness Month, the AASM is encouraging women to prioritize sleep health by offering tips such as maintaining a consistent sleep schedule, avoiding caffeine and alcohol, and creating a cool, peaceful sleeping environment.
Key Takeaways:
- Half of Women Experience Menopause-Related Sleep Issues – The AASM survey reveals that 50% of women aged 45-64 face sleep disruption due to menopause, with symptoms like hot flashes and night sweats being major factors.
- Prioritizing Sleep Health Is Essential – The AASM emphasizes the importance of sleep during menopause, as poor sleep can contribute to health risks such as cardiovascular disease, diabetes, and mood disturbances.
- AASM Offers Practical Sleep Tips – The AASM recommends strategies like cooling the sleep environment, avoiding caffeine and alcohol, and following a relaxing nightly routine to help women improve their sleep during menopause.
For women going through menopause, getting a restful night’s sleep can be challenging. In fact, a 2024 survey from the American Academy of Sleep Medicine (AASM) reveals that 50% of women aged 45-64 report sometimes, often, or always experiencing sleep disruption due to menopause.
During World Menopause Awareness Month, the AASM encourages women to prioritize healthy slumber to promote optimal health and well-being.
“Navigating menopause can be difficult, especially when it affects your sleep,” says Fariha Abbasi-Feinberg, MD, AASM spokesperson, in a release. “Common symptoms of menopause, such as hot flashes and night sweats, can make it hard for women to fall asleep and stay asleep. I recommend that those women who are not routinely getting enough sleep and are struggling with daytime consequences speak to their physician.”
Insufficient sleep contributes to the risk for several health concerns, including cardiovascular disease, diabetes, and obesity. Continual poor sleep can impair cognitive function, hinder concentration, cause headaches, and lead to mood swings.
Better Sleep for Women During Menopause
To support women during menopause in achieving better sleep, the AASM offers the following recommendations:
- Consider cooling sheets and lightweight blankets. Sleeping with light layers that are easy to remove will help you to stay cool during the night.
- Avoid caffeine and alcohol. Caffeine and alcohol can worsen hot flashes, so try to avoid both close to bedtime.
- Keep a regular sleep schedule. Maintain a consistent sleep schedule by getting up at the same time every day.
- Create a peaceful sleeping sanctuary. Keep outside noise and distractions to a minimum by making your bedroom quiet, dark, and a little bit cool—and only use the bed for sleeping, not working, watching TV, or reading.
- Follow a relaxing nightly routine. It’s essential to schedule time to help you unwind before bed. Consider developing a relaxing nightly routine, which may include reading, meditating, or taking a warm bath or shower.
“While prioritizing healthy sleep is essential for everyone, it becomes particularly critical for women trying to maneuver the unpredictable hormonal fluctuations of menopause,” Abbasi-Feinberg adds in a release.
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