8 Tips for Better Sleep During Menopause, According to an Expert

Reported by Vogue.

Somewhere between 40% and 60% of women experience sleep disruption during menopause — and if you've been chalking up your 3 a.m. wake-ups to stress, it might be time to look closer. According to Vogue, the drop in estrogen and progesterone that defines this phase directly compromises sleep quality, and there's an added, often overlooked risk: sleep apnea increases during menopause. Rachel Salas, MD, MEd, professor of neurology at Johns Hopkins Medicine, puts it plainly — daytime fatigue and persistent tiredness aren't just inconveniences. They're red flags worth bringing to your doctor.

The Habits That Actually Move the Needle

Dr. Salas's non-negotiable? Screens off one hour before bed. Blue light suppresses melatonin production, and the damage compounds when you pair it with overhead lighting. Swap harsh overhead lights for lamps in the evening, and if you wake at 2 a.m. for a hot flash or a bathroom run, reach for a flashlight or motion-sensor night light — not the ceiling switch. Any light exposure mid-night resets the stimulation clock you're trying to wind down. On the flip side, morning sunlight is your ally: a 2025 study confirmed that early sun exposure regulates melatonin secretion and improves both sleep onset and overall sleep quality. Think of daylight as a free circadian reset.

Breathwork is having a clinical moment, and Dr. Salas is a committed advocate. She recommends it throughout the day — not just at bedtime — to release accumulated tension. For patients dealing with sleep anxiety specifically, she suggests blowing bubbles, literally, or visualizing worries as bubbles that pop and disappear. It sounds whimsical; it works because it gives the brain a concrete anchor. Pair that with positive journaling before bed — not a worry dump, but an intentional focus on good — because fixating on what's wrong can manufacture the exact stress that triggers insomnia and nightmares.

Two more levers worth pulling: cut caffeine by noon (a 2013 American Academy of Sleep Medicine report found that 400 mg consumed up to six hours before sleep still caused meaningful disruption), and treat consistency as your primary tool. Dr. Salas calls it her number-one tip — not just a fixed bedtime, but consistent mealtimes, exercise, and even your meditation practice. When you finally settle in, be intentional about why: "I'm meditating for restorative sleep" outperforms "I'm meditating" because your brain responds to directed purpose. That extends to your environment too — physical clutter creates subconscious noise, and negative self-talk about sleep becomes a self-fulfilling prophecy. Rewrite the script.

Menopause reshuffles a lot of things you thought were settled — but sleep doesn't have to be collateral damage.

Read the original at Vogue.