The Sleep Crisis Hidden in Menopause

The Sleep Crisis Hidden in Menopause

Why Darkness Matters

Menopause Awareness Day - 18th October 2025

Sleep problems affect up to 85% of women during menopause, yet they’re often overlooked. Hot flashes and mood changes get attention, but sleep disruption can have just as big an impact on health, mood, and daily life. 


Why Sleep Gets Harder 

Falling estrogen and progesterone disturb sleep by: 

  • Increasing night-time wakeups (3–5 times more per night than pre-menopausal women) 

  • Reducing deep and REM sleep, which are vital for memory and mood regulation 

  • Triggering hot flashes every 30–60 minutes

  • Making it harder to fall asleep


Why It Matters 

Poor sleep in menopause can: 

  • Worsen cognition: Sleep loss makes “brain fog” more pronounced and harms memory and attention

  • Increase cardiovascular risk: Post-menopausal women already face higher heart risks, which poor sleep worsens 

  • Affect metabolism: Sleep loss reduces insulin sensitivity and drives weight gain

  • Impact mental health: Anxiety and depression risk rises when sleep is disrupted

 

The Power of Darkness 

Darkness is one of the simplest tools for better sleep: 

  • Boosts melatonin: Even small light exposure can suppress melatonin by up to 50% 

  • Keeps circadian rhythms on track: Light signals the brain to stay awake, so darkness is essential for sleep consolidation 

  • Supports body cooling: Darkness helps trigger the natural drop in core temperature needed for deep rest 

A 2019 study found that dim light exposure (like a hallway lamp) significantly reduced sleep quality and raised morning cortisol level. 

 

Creating a Sleep Sanctuary 

For real results, complete darkness is key: 

  • Blackout blinds block 100% of light, unlike eye masks that can shift at night

  • Keep your bedroom cool (15–19°C / 60–67°F) 

  • Stick to a regular sleep schedule 

  • Avoid screens 2 hours before bed — blue light is especially disruptive 

 

Takeaway 

Quality sleep during menopause isn’t a luxury—it’s essential for brain health, heart health, mood, and energy. By creating a dark, calm sleep space, you give your body the best chance to recharge. 

Your sleep matters. Your health matters. And darkness is your ally. 


 

 

References 

  1. National Sleep Foundation. “Menopause and Sleep.” 

  1. Kravitz, H.M. et al. Sleep disturbance during the menopausal transition in a multi-ethnic cohort. Sleep, 2003. 

  1. Shaver, J.L. et al. Sleep and menopause: A narrative review. Menopause, 2015. 

  1. Freedman, R.R. Hot flashes and sleep disturbance in menopausal women. Am J Obstet Gynecol, 2005. 

  1. NIH. “Menopause and Insomnia.” 

  1. Joffe, H. et al. Cognitive functioning in menopausal women: Role of sleep and hot flashes. Menopause, 2010. 

  1. Cappuccio, F.P. et al. Sleep and cardiovascular health: An overview. Eur Heart J, 2011. 

  1. Spiegel, K. et al. Impact of sleep debt on metabolic and endocrine function. The Lancet, 1999. 

  1. Soares, C.N. Insomnia and depression during the menopausal transition: Risk factors and treatment. Menopause Int, 2008. 

  1. Harvard Health Publishing. “Blue light has a dark side.” 

  1. Czeisler, C.A. Circadian and sleep-wake influences on neuroendocrine function. N Engl J Med, 1999. 

  1. Kräuchi, K. The thermophysiological cascade leading to sleep initiation in relation to phase of entrainment. Chronobiology Int, 2007. 

  1. Obayashi, K. et al. Association between light exposure at night and sleep quality in the elderly. J Clin Endocrinol Metab, 2019. 

  1. American Academy of Sleep Medicine. “Creating a healthy sleep environment.” 

  1. Cleveland Clinic. “Best temperature for sleep.” 

  1. Sleep Foundation. “The importance of a consistent sleep schedule.” 

  1. Chang, A.M. et al. Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. PNAS, 2015. 

 

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