June 12, 2025, 5:56 am | Read time: 4 minutes

“Insomnia during menopause is a very distressing symptom that occurs quite frequently,” says Dr. Judith Bildau, a gynecologist and author of “Raus aus dem Hormonkarussell” (Get Off the Hormone Carousel). A significant number of women starting from perimenopause suffer from difficulties falling and staying asleep. What can help with this? STYLEBOOK consulted with women’s health experts to find out.

Sleep Disorders During Menopause? The Consequences of Sleep Deprivation

Problems falling or staying asleep can have far-reaching consequences beyond restless nights, which can also become noticeable during the day. Laureen Erichson-Kirst (a doctor in training in gynecology) explains that “sleep deprivation can lead to other symptoms such as concentration difficulties, irritability, and even depressive moods.” Sleep deprivation or sleep problems have a significant impact on women’s daily well-being and work ability.

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Treatment of Sleep Problems

“Even though sleep problems in pre-, peri-, and postmenopause are among the most common symptoms of an imbalanced hormone system, this deficiency cannot always be detected in lab values,” explains expert Erichson-Kirst. Before treating hormonally induced sleep problems, other possible causes must be ruled out, such as emotional issues or any pre-existing conditions of the patient that may be depriving her of sleep.

Also interesting: Nutrition that Benefits During Menopause

For sleep disorders, especially in premenopause, Erichson-Kirst recommends “high doses of chaste tree. The plant-based active ingredient helps stabilize hormones. Melatonin may also be a good option to help you fall asleep again. In postmenopause, a progesterone preparation can help alleviate sleep issues.” Erichson-Kirst also notes that hormone replacement therapy, which today primarily uses bioidentical hormones, is intended not only to alleviate menopause symptoms but also to reduce secondary diseases caused by hormone deficiency, such as osteoporosis and vascular diseases.

Link: https://www.amazon.de/-/en/Sanhelios-Chaste-tree-Tablets-Ingredients/dp/B085S7MRM4/ref=sr_1_10?crid=33V62UBWWMBXF&dib=eyJ2IjoiMSJ9.5dMi2HyMtgz09l7hKgU71L2-Tu2uNbdE48N3pz6yDZIEH0IxujJ1hwwPbhTljcfO6ZFmduQk5Ov6bWP3wr6IkKKD8AngMnzmBim1PCg1DPr1-ne74gZZFKRFx_mUYdmJQQcYAayWT8fF2bKMq7qHlWL-0ou11x8846BQ73Tp2TRGlO_pmuNu7PFbvXUf8RTHlNY3haKwyvY2_CI-UeBGmTKsZ-YAuK5BgP9oQQ6j7QrJjuCIXOF1XEA7VJu7lwVNmJKXRDvkCZ41GyvtKYCFn3B-Gtb5M-n53OEtaDBTGCc.rDol0HnIDjgioA2k0m441aHBG8RwpK3V3I5kYCfA2ic&dib_tag=se&keywords=schlafst%C3%B6rungen+wechseljahre&qid=1749216632&sprefix=schlafst%C3%B6rungen+wechseljahre%2Caps%2C76&sr=8-10

Healthy Sleep Hygiene

Sleep hygiene benefits not only women in menopause. Adequate and healthy sleep is essential for health and quality of life. A sustainable evening routine, behavioral patterns, and herbal remedies are particularly helpful. Turn off electronic devices with artificial light, such as tablets, smartphones, and computers, well before bedtime. The screens of these devices produce blue light, which disrupts the production of the sleep hormone melatonin and makes it harder to fall asleep.

Avoid evening workouts and instead focus on getting enough physical activity during the day, preferably in the fresh air, also recommends gynecologist Judith Bildau. Evening exercise should be done earlier—at least a few hours before bedtime. Intense exercise stimulates the cardiovascular system, releases stress hormones like adrenaline, and makes it harder to fall asleep. If you exercise, it should be at least four hours before going to bed. Intense exercise can make it difficult to fall asleep because it stimulates the cardiovascular system and releases stress hormones like adrenaline.

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Effectively Combating Sleep Disorders During Menopause

Incorporate meditation or muscle relaxation exercises into your evening routine to help you fall asleep more easily. By maintaining a routine, you send signals to your body to “wind down.” Your body will automatically know that it’s time to rest, and you’ll get a consistent amount of sleep each night (seven to nine hours). Also, avoid heavy meals in the evening, skip high-fat foods, and opt for a Mediterranean diet instead.

If you suffer from sleep disorders, it’s best to avoid caffeine after the afternoon. Caffeine can also inhibit melatonin production. According to Dr. Bildau, in addition to melatonin, cognitive behavioral therapy can help with chronic sleep problems. This involves analyzing individual sleep disorders, creating sleep-wake protocols, and adjusting sleep behavior with time restrictions.