More Than a Third of Menopausal Women Lose Sleep to Hot Flashes, Waking During the Night

While sleep is essential to health, women face unique challenges to getting quality sleep across key life stages. According to new survey results from the American Academy of Sleep Medicine, more than a third of women ages 45-64 report frequent nighttime waking (37%) and night sweats or hot flashes that disrupt sleep (35%) due to menopause, while more than a quarter have increased daytime fatigue (29%) and trouble falling asleep (27%). Only 6% of women in that age group say their sleep quality has not changed during menopause.

For many women, hormonal sleep challenges begin as early as menstruation. Among women aged 18-44, the most reported sleep disruptors during the menstrual cycle are hormonal changes that increase fatigue (40%) and cramps or discomfort (39%), followed by waking more frequently throughout the night (32%), trouble falling asleep (25%), and more vivid dreams or restless sleep (22%).

“Too many women accept poor sleep as an inevitable part of menstruation or menopause when effective treatments are available,” said Dr. Suzie Bertisch, chair of the AASM’s Women’s Sleep Health Task Force. “If hormonal changes are disrupting your sleep, talk to a healthcare professional. It's an important first step toward getting the sleep you need and protecting your long-term health."

The AASM recommends that adults should sleep seven hours or more on a regular basis to promote optimal health. However, data show that about 30% of women fail to get sufficient sleep on a regular basis. Some sleep disorders, such as chronic insomnia and restless legs syndrome, are more common in women, and sleep problems can be related to both cyclic hormonal changes and significant shifts in hormone production that occur across the lifespan. Through its women’s sleep health initiative, the AASM is working to advance education, research, and advocacy to ensure women's unique sleep needs are addressed in clinical practice.

“The AASM's women's sleep health initiative reflects a shared commitment to closing the gap in sleep care for women,” added Bertisch. “By uniting clinicians, researchers, and patient advocates, we are taking meaningful steps to ensure women's unique sleep challenges are understood, studied, and treated."

For women looking to improve their sleep, AASM sleep experts recommend the following tips:

• Keep a consistent sleep schedule. Go to bed when you feel sleepy at night and aim to wake up at the same time each day, including weekends, even when hormonal changes make sleep feel unpredictable.
• Cool your sleeping space. Keep your bedroom comfortably cool and use moisture-wicking sheets to alleviate discomfort from night sweats.
• Stay active. Regular physical activity can improve sleep quality and may help ease some hormonal symptoms that disrupt sleep, like mood changes and fatigue. However, you should avoid vigorous workouts right before bedtime.
• Eat a balanced diet. Choose balanced, regular meals throughout the day to support steady energy levels and consistent body rhythms.
• Limit caffeine and alcohol. Both can disrupt sleep cycles, especially when consumed later in the afternoon or evening.
• Reduce screen time at night. The blue light from phones, tablets or TVs can interfere with the brain’s ability to prepare for sleep. Turn off electronics 30 to 60 minutes before bed and give yourself time to wind down.
• Don't dismiss poor sleep. If your menstrual cycle or menopause is affecting your sleep, talk to a healthcare professional. Effective treatments are available.