Sleep and Menopause: Why It Changes | Hifas da Terra

Q: Is sleep disruption a normal part of menopause?

Changes in sleep are very common during the transition to menopause, but persistent sleep difficulties should not simply be dismissed as an inevitable part of ageing.

Q: Why do I wake up at 3 a.m. during menopause?

Night sweats, changes in temperature regulation, stress, emotional tension, alcohol, fluctuations in blood glucose and natural changes in sleep architecture may all contribute.

Q: Can lifestyle measures help with sleep during menopause?

Lifestyle measures can form part of a strategy for better sleep, for example keeping regular sleep times, keeping the bedroom cool and dark, limiting caffeine and alcohol, and being physically active during the day. If sleep difficulties persist, speak to your GP.

Q: Do Reishi, Lion's Mane or Cordyceps help with sleep?

No mushroom or mushroom-based food supplement has an authorised health claim relating to sleep, and they are not intended to help with sleep problems or menopausal symptoms. If you have trouble sleeping, speak to your GP or a healthcare professional.

Q: Does HIFAS-Menopause replace HRT?

No. A food supplement is not a substitute for HRT or for any other medicine prescribed by a doctor, and should not be used instead of them. HRT may be appropriate for some women with menopausal symptoms, including sleep disruption associated with night sweats; speak to your GP about whether it is right for you.

Q: When should I speak to a doctor about sleep problems?

Speak to your healthcare professional if sleep difficulties persist, significantly affect your daytime functioning or are accompanied by severe emotional distress, very low mood, loud snoring, gasping or a choking sensation during sleep, significant daytime sleepiness or restless legs.

Sleep can feel surprisingly different during menopause. You may take longer to drift off, wake during the night, or wake in the early hours and find it hard to get back to sleep. For some women, these changes begin during perimenopause, before periods have stopped completely.

Why menopause affects sleep

Changes in female hormones, especially oestrogen and progesterone, are a natural part of this stage of life, and experiences such as night sweats, hot flushes and a busier mind can make rest more fragmented. Sleep changes are very common during the menopausal transition.

When to speak to your GP

Not every sleep change during menopause is caused by hormones. If poor sleep is persistent or is affecting your day-to-day life, speak to your GP: they can look at all the possible factors and talk you through the support options available, including treatments where appropriate.

You can read more about this stage of life in our guide to the stages of menopause.

Sleep habits that can make a difference

Keep your bedroom cool: breathable bedding and light sleepwear help if you wake feeling hot.
Keep regular times: go to bed and get up at similar times, even at weekends.
Get morning daylight: natural light early in the day helps set your body clock.
Move every day: regular physical activity supports overall wellbeing.
Watch caffeine and alcohol: caffeine can stay in the body for several hours, and alcohol can disrupt sleep later in the night.
Create a wind-down routine: 30–60 minutes without emails or screens – try reading, gentle stretching or breathing exercises.
Don't lie awake for hours: if you are fully awake, get up and do something quiet in low light until you feel sleepy again.

Nutrition during menopause

A varied, balanced diet is the foundation. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Vitamin D contributes to the maintenance of normal bones and normal muscle function.

Hifas-Menopause

Hifas-Menopause is a food supplement for women that combines organic Reishi, Lion's Mane and Cordyceps with Ashwagandha, green tea extract, live cultures, vitamins B6 and D and zinc. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. It is not a substitute for medical advice or for treatments prescribed by your doctor.

Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.

References

Haufe A, et al. The role of ovarian hormones in the pathophysiology of perimenopausal sleep disturbances: A systematic review. Sleep Medicine Reviews. 2022;66:101710. doi:10.1016/j.smrv.2022.101710.
Source: https://pubmed.ncbi.nlm.nih.gov/36356400/
Carmona NE, Solomon NL, Adams KE. Sleep disturbance and menopause. Current Opinion in Obstetrics and Gynecology. 2025.
Source: https://pubmed.ncbi.nlm.nih.gov/39820156/
Pien GW, Sammel MD, Freeman EW, Lin H, DeBlasis TL. Predictors of sleep quality in women in the menopausal transition. Sleep. 2008;31(7):991–999.
Source: https://pubmed.ncbi.nlm.nih.gov/18652195/
de Zambotti M, Colrain IM, Baker FC. Interaction between menopause and sleep. Menopause. 2015;22(5):566–576.
Source: https://pubmed.ncbi.nlm.nih.gov/25479258/
Baker FC, Lampio L, Saaresranta T, Polo-Kantola P. Sleep and Sleep Disorders in the Menopausal Transition. Sleep Med Clin. 2018 Sep;13(3):443-456. doi: 10.1016/j.jsmc.2018.04.011. PMID: 30098758; PMCID: PMC6092036.

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Sleep and menopause: why it changes and healthy evening habits

Why menopause affects sleep

When to speak to your GP

Sleep habits that can make a difference

Nutrition during menopause

Hifas-Menopause

Frequently asked questions

Is sleep disruption a normal part of menopause?

Why do I wake up at 3 a.m. during menopause?

Can lifestyle measures help with sleep during menopause?

Do Reishi, Lion's Mane or Cordyceps help with sleep?

Does HIFAS-Menopause replace HRT?

When should I speak to a doctor about sleep problems?

References

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The food supplements in our online shop are not intended to prevent, treat or cure any human disease and are not a substitute for medical care or prescribed medicines. Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.

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