Sleep isn’t just a luxury – it’s the secret superpower that keeps our mood, metabolism, hormones and mental sparkle in check. But for women over 40, particularly those navigating perimenopause and menopause, beddy‑bye season can feel more like wrestling with a duvet. If you’re waking up like you’ve run a marathon in your dreams – or worse, never quite fell asleep at all – you’re not imagining it. There’s science behind it, and the good news is there are solutions.
So, why does sleep get so sketchy as we move through perimenopause and beyond?
The answer lies in the hormonal plot twist happening behind the scenes. During this transition, our levels of oestrogen and progesterone – the hormones that once played beautifully with our sleep cycles – start to dip, spike, and generally misbehave.
Oestrogen helps regulate body temperature and serotonin (your feel-good brain chemical). When it drops, you’re more likely to experience night sweats, mood swings, and light, fragmented sleep.
Progesterone is a natural sleep promoter. Its decline can make it harder to fall asleep and stay there.
Melatonin, your sleep hormone, also begins to wane with age — so even when you're tired, your body may not get the memo.
This isn’t anecdotal, it’s biological. In fact, around 50% of women going through menopause report poor sleep quality, with many experiencing full-blown sleep disorders. [1]
Here’s what the research tells us:
A 2024 meta-analysis found that over half of menopausal women report poor sleep quality, driven by hormonal shifts, night sweats and disrupted sleep architecture. [2]
A separate study linked hot flashes and night-time temperature dysregulation directly to oestrogen decline, making you not just uncomfortable, but chronically underslept [3].
The Study of Women’s Health Across the Nation (SWAN) has tracked thousands of women and shows that midlife sleep problems are linked to mood issues, cognitive fog, and even cardiovascular risks. [4]
And let’s not forget: poor sleep doesn’t just make you tired. It chips away at your focus, your resilience and your joy. That’s not okay with us and it shouldn’t be okay with you, either.
Midlife sleep disruption isn’t a sign you’re failing, it’s a sign your biology is changing. And ignoring it doesn’t make it go away.
Here's the kicker: this isn’t just about sleep. It’s about how sleep affects everything else:
Your emotional regulation (hello, 3pm meltdowns)
Your cognitive function (where did you put your keys?)
Your energy and drive (because passion projects need power)
Your long-term health (yes, even heart and brain health are on the line)
You can reclaim your rest but it starts with listening to your body and making smart, evidence-backed choices. Here’s what helps:
Cool the room: Hormonal thermoregulation is real. Drop the bedroom temp or try breathable, temperature-regulating bedding like Rest Evercool® Bedding Bundles .
Wind-down rituals: Make bedtime a vibe. Gentle stretches, a magnesium bath, blue-light-free time – it all tells your body it's safe to switch off.
Stick to a rhythm: Your circadian clock loves consistency. Bed at 10, up at 6? Sexy, we know.
Talk to your GP or specialist: Sleep meds, supplements, HRT – this stage of life isn’t one-size-fits-all, and there’s no prize for struggling solo.
At Eir Women, we believe in calling out the myths, owning the messy middle, and empowering women with knowledge (and naps). Because sleep in midlife isn’t just about beauty – it’s about survival mode with silk sheets.
Salari, N., et al. (2023). Global prevalence of sleep disorders during menopause: a meta‑analysis. Sleep and Breathing, 27, 1883–1897.
Jia, Y., Zhou, Z., & Cao, X. (2024). Prevalence of poor sleep quality during menopause: a meta‑analysis. Sleep and Breathing, 28, 2663–2674.
Pengo, M. F., et al. (2023). Sleep in women: hormonal influences and sex differences. Frontiers in Sleep.
SWAN Study. Effects of Sleep Problems During Menopause. Retrieved from www.swanstudy.org
