Menopause-related sleep disorders and management strategies

Sleep disturbances are a common and significant symptom of perimenopause and menopause, often caused by fluctuating levels of estrogen and progesterone. These hormonal shifts can disrupt body temperature regulation and the sleep-wake cycle, leading to issues such as night sweats, hot flashes, and fragmented sleep.

To manage these symptoms, experts suggest several lifestyle modifications. Adopting a Mediterranean diet rich in vegetables, fruits, legumes, and healthy fats can be beneficial, while reducing the intake of caffeine, processed foods, spicy foods, and alcohol is recommended. Regular physical activity and ensuring adequate magnesium intake—found in leafy greens and whole grains—may also support nervous system stability and sleep quality. However, individuals should consult a physician before taking high-dose magnesium supplements to avoid risks like low blood pressure or heart rhythm disturbances.