INFOGRAPHICWOMEN & MIDLIFE

What You Should Know About Sleep in Midlife

By Kerry Weiss
Reviewed by Daniel Lew, M.D.
March 01, 2024
INFOGRAPHIC: What You Should Know About Sleep in Midlife Dek/Og/Meta Description: Sleep changes become increasingly common as you enter perimenopause and can persist through postmenopause. Here’s what to know to rest easier. [Infographic copy:] How to Get Better Sleep in Midlife About 50% of all Americans report feeling tired at least three (if not more) days per week.[KW1] Overall, around 12% of women complain about sleep issues. These issues become significantly more prevalent in midlife—40% of women in their 40s and 50s experience difficulties with sleep. [KW2] How Much Sleep Do You Really Need? Adults between the ages of 18 and 64 should aim to get 7–9 hours of sleep each night.[KW3] More than 35% of adults in the U.S. sleep less than 7 hours per night.[KW4] Why We Need Sleep A good night’s sleep helps: Promote cognitive function Regulate emotions Influence good behavior Safeguard against accident and injury Prevent disease [KW5] Consistently getting less than 7 hours of sleep each night can have a significant impact on your physical, mental, and emotional well‑being.[KW6] Over time, getting too little sleep can even increase your risk of early death.[KW7] What Gets in the Way of Good Sleep? Stress Stress leads to higher levels of cortisol, which suppresses melatonin, which regulates your circadian rhythm to help you fall asleep. Your ability to get a good night’s rest can be affected by any number for normal day-to-day stressors: Family life Work demands Travel and jet lag Poor sleep hygiene Health issues[KW8] Hormonal Changes The hormonal changes of perimenopause and menopause can also cause symptoms that affect your ability to fall asleep and stay asleep:[KW9] Hot flashes: Up to 85% of menopausal women experience hot flashes—when they occur at night, they’re known as night sweats and can disrupt sleep.[KW10] Bladder urges: 76% of women over age 40 said they get up to use the bathroom overnight.[KW11] Insomnia: As many as 61% of postmenopausal women experience insomnia related to hormone changes. [KW12] Snoring and sleep apnea: These sleep disrupters are more common and more severe in postmenopausal women.[KW13] . Uncontrollable movement: Restless legs syndrome and periodic limb movement disorder can also crop up or become worse, and are known to disrupt some people’s sleep during menopause.[KW14] Even if you fall back to sleep quickly after a disruption from night sweats or needing to use the bathroom, your quality of sleep is still compromised. [KW15] And it’s cyclical: Menopause-related sleep issues can bring on depression and anxiety, which can in turn worsen sleep problems.[KW16] 10 Ways to Get a Better Night’s Sleep Improving your sleep is easier said than done, but making these adjustments can help keep you comfortable at night and set you up for a good night’s rest. 1. Be Mindful of Your Eating Habits Avoid: Eating large meals (especially spicy and acidic foods that can trigger hot flashes) Smoking cigarettes Drinking caffeine or alcohol before bedtime. Despite what you may think, alcohol will lead to worse sleep. Alcohol may help you fall asleep quicker, but you won’t get the kind of deep sleep that leads to health benefits. You will also likely wake up in the middle of the night and not be able to fall back asleep. Cut off liquid intake a few hours before you go to bed to avoid disruptive bathroom breaks.[KW17] 2. Stay Active Regular exercise sets you up for a better night’s sleep. Pro tip: Schedule your workout for the morning so it doesn’t give you an unwanted energy boost just before bedtime. [KW18] 3. Soak Up Some Sun Daily sun exposure helps promote a healthy circadian rhythm, making you more alert during the day and ready for sleep at night. Aim for at least 15 minutes in direct sunlight—wear sunscreen. [KW19] 4. Don’t Nap Skipping naps can help you establish a nighttime-only sleep pattern for your body. If you must nap, keep it to 20 minutes or less.[KW20] 5. Create a Nightly Wind-Down Routine This could include: Sleeping at the same time every night A soothing bath Reading Listening to calming music Meditating Deep breathing A trip to the bathroom Changing into lightweight cotton pajamas[KW21] 6. Make Some Upgrades Replace mattresses every 6 to 8 years. Consider your body type, firmness preferences, and sleeping position when buying a mattress. Get new cooling pillows and moisture-wicking sheets if night sweats are disrupting your sleep. [KW22] 7. Turn Your Bedroom into a Sleep-Inducing Oasis Save your bedroom for sex and sleep only. Set the thermostat to 65 degrees. Keep a fan nearby to keep you cool (bonus for the white noise). Keep the bedroom dark and as quiet as possible. Avoid electronics at bedtime. Light from their screens can keep you up.[KW23] 8. Be Prepared If you wake up in the middle of the night: Aim to stay in bed. However, if you’re tossing and turning and becoming anxious about not falling asleep, you could try a calming activity like reading a book, drawing, or walking around for a little bit. Keep the lights off. Avoid screen time. Keep a glass of cold water on your nightstand so you can sip. Keep a change of dry pajamas nearby if needed.[KW24] 9. Talk to Your Doctor Speak up about your sleep issues. Your doctor may be able to help you find solutions: Hormone therapy can tame night sweats and hot flashes for some people. Incontinence medications may curb late-night bathroom trips. CPAP (continuous positive airway pressure) therapy can help with sleep apnea.[KW25] 10. Consider Alternative Remedies Melatonin, your body’s natural sleep hormone, can also be taken as an over-the-counter medication. Talk to your doctor about whether you should consider a melatonin supplement. As you age, the amount of melatonin decreases, and you may need to supplement. Cognitive behavioral therapy (CBT) may also help with menopause-related insomnia. This method of talk therapy uses relaxation and problem-solving techniques to help change unhelpful thinking and behavior patterns.[KW26] Sources: Academy of Nutrition and Dietetics. (2021) Healthy Eating During Menopause. Cappuccio, F. P. et. al. (2010) Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. Sleep. Office on Women’s Health. (2018) Menopause symptoms and relief. National Institute on Aging. (2021) Sleep Problems and Menopause: What Can I Do? Sleep Foundation. (2021) How Much Sleep Do We Really Need? Sleep Foundation. (2021) How to Choose a Mattress. Sleep Foundation. (2021) Menopause and Sleep. Sleep Foundation. (2021) Sleep Deprivation. Sleep Foundation. (2021) Sleep Statistics. Sleep Foundation. (2021) When Should You Replace Your Mattress? Sleep Foundation. (2021) Why Do We Need Sleep? The North American Menopause Society. Sleep Problems. 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