Menopause is a natural stage in a woman’s life marked by significant hormonal changes in the body. One of the most common and unpleasant symptoms during this period is insomnia. Although many women experience this issue, it is often undiscussed despite its considerable impact on quality of life and well-being. Spanish experts explain why sleep disturbances occur, how summer heat exacerbates the problem, and what changes in diet, physical activity, and daily habits can help restore healthy sleep.
The main reason for sleep difficulties during menopause is hormonal imbalance. Statistics show that more than 60% of women experience insomnia during this period. The key factors are decreased levels of estrogen and progesterone. As explained by biotechnologist and menopause expert Júlia Guri, estrogen influences the production of serotonin—a neurotransmitter responsible for mood, which in turn is involved in the synthesis of melatonin, the ‘sleep hormone.’ Lower estrogen levels disrupt this delicate balance, making it harder to fall asleep and stay asleep. Progesterone also has a natural calming effect, and its deficiency makes sleep lighter and more restless.
In addition to hormonal fluctuations, so-called vasomotor symptoms—sudden hot flashes and night sweats—can also disrupt sleep. These conditions cause women to wake up several times during the night, significantly impacting sleep quality.
In summer, the situation often worsens. High temperatures and humidity intensify hot flashes and night sweats. It becomes harder for the body to regulate its internal temperature, and the thermoregulation center in the brain—already destabilized by hormonal changes—begins to overreact even to minor fluctuations. As a result, episodes of heat and sweating become more frequent and more intense, making it difficult not only to fall asleep but also to maintain uninterrupted sleep.
Proper nutrition can significantly improve sleep quality. A balanced diet helps alleviate menopause symptoms. Foods rich in phytoestrogens, such as soy or flaxseeds, can partially compensate for the body’s own hormone deficiency. A diet high in antioxidants and omega-3 fatty acids helps reduce inflammation and supports the nervous system. Magnesium, found in nuts and spinach, is also beneficial as it promotes muscle relaxation. Menopause specialist Cristina Martínez recommends having light dinners to avoid stomach heaviness, and avoiding ultra-processed foods, alcohol, caffeine, and spicy foods, as they can raise body temperature and trigger hot flashes.
Regular physical activity is one of the best ways to improve your sleep. Aerobic exercises like walking, swimming, or cycling help balance hormones, reduce stress, and boost your mood. However, it’s important to choose the right time for workouts. Intense exercise late in the evening can have the opposite effect, as it raises your body temperature and stimulates the nervous system. It’s best to exercise in the morning or during the day, leaving relaxing practices like yoga, Pilates, or leisurely walks for the evening.
The bedroom environment also plays a crucial role. The room should be cool, dark, and quiet. The ideal temperature for sleep is between 16 and 19 degrees Celsius. Opt for bedding and pajamas made from natural, breathable fabrics like cotton or linen, and avoid synthetics. During hot weather, using a fan or air conditioner can be helpful. Complete darkness promotes melatonin production, so blackout curtains or a sleep mask are highly recommended. Cristina Martínez also advises keeping a change of clothes by the bed so you can quickly change in case of night sweats without fully waking up.
There are also other beneficial habits. It’s important to maintain a routine: go to bed and wake up at roughly the same time each day. Before sleeping, it helps to develop a relaxing ritual—reading, meditation, or a cup of calming herbal tea with valerian or chamomile. Drinking cold sage tea can help reduce sweating. It’s important to drink enough water throughout the day, but limit liquid intake before bedtime. Managing stress through meditation or journaling also contributes to a more restful sleep. As Mireia Roca, co-founder of Domma, concludes, lack of sleep has a negative impact on all spheres of life, from physical well-being to emotional state, so ensuring quality rest during this period is especially important.
Finally, there are things you absolutely should not do if you want to sleep well. The main enemy of sleep is using electronic devices before bedtime. Blue light from screens suppresses melatonin production, while news feeds or work emails can cause unnecessary anxiety. Other harmful habits include a lack of a regular sleep schedule, consuming caffeine and alcohol in the second half of the day, and engaging in intense physical activity right before bed.
