{"id":5645,"date":"2025-09-01T09:57:32","date_gmt":"2025-09-01T08:57:32","guid":{"rendered":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/?p=5645"},"modified":"2026-10-08T09:35:20","modified_gmt":"2026-10-08T08:35:20","slug":"menopause-and-sleep","status":"publish","type":"post","link":"https:\/\/www.landofbeds.co.uk\/help-and-advice\/lifestyle\/menopause-and-sleep\/","title":{"rendered":"Menopause and sleep"},"content":{"rendered":"<div class=\"wp-custom-css-4b685894 wp-block-post-date has-custom-css\"><time datetime=\"2025-09-01T09:57:32+01:00\">1 September 2025<\/time><\/div>\n\n<div class=\"wp-block-post-date__modified-date wp-custom-css-8639b6eb wp-block-post-date has-custom-css\"><time datetime=\"2026-10-08T09:35:20+01:00\">8 October 2026<\/time><\/div>\n\n\n<!-- Introduction -->\n\n<section style=\"max-width:900px;margin:60px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <p style=\"font-size:18px;line-height:1.7;color:#333;margin-bottom:25px;\">\n        <strong>Dr Nerina Ramlakhan explains why so many women struggle with sleep during menopause, and what may help.<\/strong>\n    <\/p>\n\n    <p style=\"font-size:15px;\">\n        Menopause is a natural stage of life, but for many women it can also be one of the most disruptive and exhausting, particularly when it comes to sleep.\n    <\/p>\n\n    <p style=\"font-size:15px;\">\n        Poor sleep isn&#8217;t simply frustrating in the moment. Night after night, it can begin to affect mood, energy, concentration, relationships and overall wellbeing.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border-left:5px solid #8b6f47;border-radius:12px;padding:30px;margin:35px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 12px;\">\n            Our Research\n        <\/p>\n\n        <p style=\"font-size:16px;line-height:1.8;margin:0;color:#333;\">\n            Land of Beds surveyed <strong>1,019 UK women experiencing perimenopause and menopause<\/strong> to understand how menopause is affecting their sleep, mental health and relationships.\n        <\/p>\n\n    <\/div>\n\n    <p style=\"font-size:15px;\">\n        To help us understand those experiences, we partnered with <strong>Dr Nerina Ramlakhan<\/strong>, physiologist and sleep and energy expert, who shares her guidance on navigating menopausal sleep symptoms and getting better rest.\n    <\/p>\n\n    <p style=\"font-size:15px;\">\n        Alongside Dr Nerina&#8217;s expert advice, we&#8217;ve included anonymous experiences shared by women in our survey, giving an honest picture of what disrupted sleep during menopause can really feel like.\n    <\/p>\n\n<\/section>\n\n\n\n<!-- The Reality of Menopausal Sleep Struggles -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        The Reality of Menopausal Sleep Struggles\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        Our survey found that disrupted sleep is a regular reality for many women experiencing menopause, with night waking, hot flushes and night sweats among the most commonly reported problems.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:35px 0;\">\n\n        <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:23px;color:#333;margin:0 0 22px;\">\n            The Most Common Symptoms Disrupting Sleep\n        <\/h3>\n\n        <div style=\"display:grid;grid-template-columns:repeat(2,1fr);column-gap:24px;row-gap:20px;\">\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    58.5%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Waking up frequently\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    50.7%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Hot flushes\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    46.6%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Night sweats\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    45.2%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Anxiety or restlessness\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;grid-column:1 \/ -1;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    41.4%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Insomnia\n                <\/p>\n            <\/div>\n\n        <\/div>\n\n    <\/div>\n\n    <p style=\"font-size:15px;\">\n        More than four in ten women surveyed (<strong>40.4%<\/strong>) experience these symptoms weekly. More than half (<strong>51.6%<\/strong>) rate their sleep quality as poor or very poor, while <strong>65%<\/strong> report getting fewer than six hours of sleep per night.\n    <\/p>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:35px 0;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cI rarely have a full night\u2019s sleep. I can lie awake for hours unable to get to sleep with anxiety and I have regular hot flushes\/sweats through the night that make me have nightmares that wake me up.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:25px 0;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cThis is the worst time of my entire life. I have to keep cool to keep the flushes and night sweats under control and still have them. Constantly interrupted sleep makes me irritable in the day and very tearful.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <p style=\"font-size:13px;color:#777;margin-top:25px;\">\n        Survey of 1,019 UK women currently experiencing perimenopause and menopause. Data collected August 2025.\n    <\/p>\n\n<\/section>\n\n<style>\n@media (max-width:768px){\n    section div[style*=\"grid-template-columns:repeat(2,1fr)\"]{\n        grid-template-columns:1fr !important;\n    }\n}\n<\/style>\n\n\n\n<!-- Why Does Menopause Affect Sleep? -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        Why Does Menopause Affect Sleep?\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        Menopause can seriously disrupt sleep, leaving many women dealing with hot flushes, anxiety, restlessness and repeated night waking.\n    <\/p>\n\n    <p style=\"font-size:15px;\">\n        Hormonal changes are at the heart of the problem, and Dr Nerina explains why those changes can have such a wide-ranging impact on sleep.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin:35px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 14px;\">\n            Expert Insight\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;line-height:1.9;margin:0;color:#333;\">\n            \u201cThe reason why sleep can be impacted during this phase of life is that the body produces increasingly less oestrogen and progesterone, the hormones involved in the reproductive cycle. To compensate for this the body starts to produce more of the stress hormones e.g. cortisol. These changes affect many systems and processes in the body, including several that impact sleep. Additionally, this is the life stage in which many stressful life events can occur \u2013 children growing older and elderly parent care. The combination can create a not so perfect storm within the body giving rise to menopausal sleep symptoms such as the ones highlighted in the survey \u2013 anxiety and mood changes, restlessness, difficulty thermoregulating and hot flashes and night sweats.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:16px 0 0;\">\n            Dr Nerina Ramlakhan, Physiologist and Sleep &amp; Energy Expert\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:35px 0;\">\n\n        <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:22px;color:#333;margin:0 0 12px;\">\n            What This Can Mean for Sleep\n        <\/h3>\n\n        <p style=\"font-size:15px;margin:0;\">\n            In short, these biological shifts can reduce the amount of restorative deep sleep women get, replacing it with lighter stages that can leave them feeling unrefreshed and fatigued the following day.\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"2560\" height=\"1708\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/pexels-polina-kovaleva-6541424-scaled.jpg\" alt=\"\" class=\"wp-image-7087\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/pexels-polina-kovaleva-6541424-scaled.jpg 2560w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/pexels-polina-kovaleva-6541424-1280x854.jpg 1280w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/pexels-polina-kovaleva-6541424-980x654.jpg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/pexels-polina-kovaleva-6541424-480x320.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) and (max-width: 1280px) 1280px, (min-width: 1281px) 2560px, 100vw\" \/><\/figure>\n\n\n\n<!-- The Knock-On Effects of Poor Sleep -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        The Knock-On Effects of Poor Sleep\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        The effects of disrupted sleep don&#8217;t stop when the alarm goes off. For many women, poor sleep during menopause can spill into the following day, affecting mood, concentration, energy and relationships.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:35px 0;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:34px;font-weight:bold;color:#8b6f47;margin:0 0 8px;\">\n            64.9%\n        <\/p>\n\n        <p style=\"font-size:16px;line-height:1.7;margin:0;color:#333;\">\n            of women surveyed reported changes in their <strong>mood and emotional wellbeing<\/strong> as a result of poor sleep.\n        <\/p>\n\n    <\/div>\n\n    <p style=\"font-size:15px;\">\n        Women taking part in the survey described just how far those effects can reach:\n    <\/p>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:30px 0;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cThe lack of sleep really affects my concentration during the day and the fatigue can be overwhelming. The dread when I wake up is impacting my quality of life a lot.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:25px 0;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cThe key issue is how anxious I feel when I\u2019ve been lying awake dissecting things in my brain. It causes me to worry and depression can kick in as a consequence.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:25px 0 35px;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cIt\u2019s awful and affects every aspect of my life because without enough sleep everything feels so overwhelming like parenting and my marriage. I can\u2019t live like this indefinitely, it\u2019s ruining my life.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:24px;color:#333;margin:40px 0 18px;\">\n        Why Sleep Matters So Much During Menopause\n    <\/h3>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin:25px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 14px;\">\n            Expert Insight\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;line-height:1.9;margin:0 0 18px;color:#333;\">\n            \u201cGetting good sleep is vital \u2013 there is a reason why we are designed physiologically to spend around a third of our lives sleeping as sleep affects every aspect of our health. When we sleep well and restoratively the body is restored physically, emotionally, mentally and spiritually \u2013 we are happier, more vital, optimistic, and have a greater zest for life.\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;line-height:1.9;margin:0;color:#333;\">\n            \u201cConversely, poor sleep during menopause can worsen mental health by increasing irritability, anxiety, and depressive symptoms. Insufficient sleep impairs emotional regulation, decision-making, and concentration, creating a vicious cycle in which hormonal shifts lead to poor sleep, which in turn intensifies mood problems. Addressing sleep challenges is crucial for improving both physical and mental well-being during this transition, particularly as this is a phase of life that often requires a great deal of mental and emotional resilience.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:16px 0 0;\">\n            Dr Nerina Ramlakhan, Physiologist and Sleep &amp; Energy Expert\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n\n\n<!-- Expert Strategies for Sleeping Better Through Menopause -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        Expert Strategies for Sleeping Better Through Menopause\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        There isn&#8217;t one single fix for disrupted sleep during menopause, but building a few consistent habits into your day can help support better rest.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin:35px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 14px;\">\n            Dr Nerina&#8217;s Approach\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;line-height:1.9;margin:0;color:#333;\">\n            \u201cIn my unique sleep methodology, I describe five non-negotiables that can help to reset the nervous system, leading to reduced anxiety and fewer hot flashes or awakenings at night.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:16px 0 0;\">\n            Dr Nerina Ramlakhan, Physiologist and Sleep &amp; Energy Expert\n        <\/p>\n\n    <\/div>\n\n    <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:25px;color:#333;margin:45px 0 25px;\">\n        The Five Non-Negotiables\n    <\/h3>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n            01\n        <\/p>\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Eat a nutrient-rich breakfast within 30\u201345 minutes of waking\n        <\/h4>\n\n        <p style=\"font-size:15px;margin:0 0 16px;\">\n            A balanced breakfast with protein, fat and carbohydrates can help stabilise blood sugar and minimise cortisol. Dr Nerina gives the example of full-fat Greek yoghurt with berries, nuts and seeds.\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cUnfortunately, many women skip this vital meal as hormonal changes, particularly decreasing oestrogen, can cause weight gain. There is also conflicting advice about intermittent fasting and skipping breakfast. For peri-, post- and menopausal women this can be a disaster, leading to increased cortisol, lower energy, and ironically, weight gain.\u201d\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n            02\n        <\/p>\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Minimise stimulants\n        <\/h4>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Caffeine, alcohol and smoking can interfere with sleep and may intensify hot flashes. Dr Nerina recommends no more than one cup of tea or coffee per day and avoiding caffeine after midday.\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n            03\n        <\/p>\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Stay hydrated\n        <\/h4>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Dr Nerina recommends around two litres of water each day to support brain function and help reduce night sweats.\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n            04\n        <\/p>\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Prioritise bedtime consistency\n        <\/h4>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Going to bed at around 9:30\u201310pm can help work with the body&#8217;s natural circadian rhythm, according to Dr Nerina.\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 40px;\">\n\n        <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n            05\n        <\/p>\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Create healthy tech boundaries\n        <\/h4>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Dr Nerina recommends an \u201celectronic sundown\u201d at least 1\u20131.5 hours before bed, leaving phones and tablets outside the bedroom and avoiding late-night screen use.\n        <\/p>\n\n    <\/div>\n\n\n    <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:25px;color:#333;margin:45px 0 20px;\">\n        Coping With Night Wakings\n    <\/h3>\n\n    <p style=\"font-size:15px;\">\n        Waking during the night can be particularly frustrating, especially when you start worrying about how little sleep you&#8217;re getting. Dr Nerina recommends taking some of the pressure off yourself and focusing on rest rather than forcing sleep.\n    <\/p>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:30px 0;\">\n\n        <p style=\"font-size:15px;margin:0 0 14px;\">\n            <strong>1. Reassure yourself:<\/strong> Night wakings are normal. Most people experience 10\u201315 micro-awakenings per night.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0 0 14px;\">\n            <strong>2. Avoid clock-watching:<\/strong> Looking at the time can trigger anxiety and full alertness.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0 0 14px;\">\n            <strong>3. Use relaxation techniques:<\/strong> Gentle breathing or a body scan can help ease the body back into rest.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0;\">\n            <strong>4. Focus on resting, not sleeping:<\/strong> \u201cDon\u2019t try to force sleep,\u201d says Dr Nerina. \u201cShift the focus to resting instead, and sleep often follows naturally.\u201d\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"585\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/vecteezy_a-sad-woman-in-the-kitchen-feeling-despair-and-hopelessness_27731741-1024x585.jpg\" alt=\"A sad menopausal woman in the kitchen, feeling despair and hopelessness \n\n\n&lt;a href=&quot;https:\/\/www.vecteezy.com\/free-photos\/menopause&quot;&gt;Menopause Stock photos by Vecteezy&lt;\/a&gt;\" class=\"wp-image-5655\" style=\"width:531px;height:auto\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/vecteezy_a-sad-woman-in-the-kitchen-feeling-despair-and-hopelessness_27731741-980x560.jpg 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/09\/vecteezy_a-sad-woman-in-the-kitchen-feeling-despair-and-hopelessness_27731741-480x274.jpg 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<!-- Supplements and Treatments -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        Supplements and Treatments\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        Our survey suggests that many women are actively looking for ways to improve their sleep during menopause. More than a third of respondents (<strong>38.3%<\/strong>) said they had spent money trying to sleep better.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:35px 0;\">\n\n        <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:23px;color:#333;margin:0 0 22px;\">\n            What Women Told Us They Had Tried\n        <\/h3>\n\n        <div style=\"display:grid;grid-template-columns:repeat(2,1fr);column-gap:24px;row-gap:20px;\">\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    72.2%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Sleep aids or supplements\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    50.4%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Blackout blinds or fans\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    43.6%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Cooling bedding\n                <\/p>\n            <\/div>\n\n            <div style=\"background:#fff;border-radius:10px;padding:22px;\">\n                <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;font-weight:bold;color:#8b6f47;margin:0 0 5px;\">\n                    27.3%\n                <\/p>\n                <p style=\"font-size:15px;margin:0;\">\n                    Hormone Replacement Therapy\n                <\/p>\n            <\/div>\n\n        <\/div>\n\n    <\/div>\n\n    <p style=\"font-size:15px;\">\n        Hormone Replacement Therapy (HRT) is one treatment option for menopause symptoms, including hot flushes, night sweats and menopause-related sleep problems. Whether HRT is suitable, and which type may be appropriate, depends on the individual, so it should be discussed with a GP, nurse, pharmacist or menopause specialist.\n    <\/p>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin:35px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 14px;\">\n            Expert Insight\n        <\/p>\n\n        <!-- KEEP THE EXISTING DR NERINA QUOTE HERE VERBATIM -->\n\n        <p style=\"font-size:13px;color:#777;margin:16px 0 0;\">\n            Dr Nerina Ramlakhan, Physiologist and Sleep &amp; Energy Expert\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:35px 0;\">\n\n        <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:22px;color:#333;margin:0 0 12px;\">\n            Before Trying Supplements or Herbal Remedies\n        <\/h3>\n\n        <p style=\"font-size:15px;margin:0 0 14px;\">\n            Supplements and herbal remedies are widely available, but that doesn&#8217;t mean they&#8217;re suitable for everyone. Evidence for some complementary menopause remedies is limited, and some can interact with medicines.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0;\">\n            The NHS recommends speaking to a GP or pharmacist before starting herbal supplements or complementary medicines, particularly if you&#8217;re already taking medication. You can read the latest guidance on <a href=\"https:\/\/www.nhs.uk\/conditions\/menopause-and-perimenopause\/treatment\/\" style=\"color:#8b6f47;font-weight:bold;text-decoration:none;border-bottom:1px solid #8b6f47;\">menopause and perimenopause treatments on the NHS website<\/a>.\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n<style>\n@media (max-width:768px){\n    section div[style*=\"grid-template-columns:repeat(2,1fr)\"]{\n        grid-template-columns:1fr !important;\n    }\n}\n<\/style>\n\n\n\n<!-- Relationships, Intimacy and the Sleep Divorce Debate -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:32px;color:#333;margin-bottom:20px;\">\n        Relationships, Intimacy and the Sleep Divorce Debate\n    <\/h2>\n\n    <p style=\"font-size:15px;\">\n        Menopause symptoms can affect far more than sleep itself. For some women, the combination of disrupted nights, heightened sensitivity and exhaustion can begin to change how they sleep alongside a partner, and how they feel within the relationship more broadly.\n    <\/p>\n\n    <div style=\"display:grid;grid-template-columns:repeat(2,1fr);column-gap:24px;row-gap:24px;margin:35px 0;\">\n\n        <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;\">\n            <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:34px;font-weight:bold;color:#8b6f47;margin:0 0 8px;\">\n                41.7%\n            <\/p>\n            <p style=\"font-size:15px;line-height:1.7;margin:0;color:#333;\">\n                of women in relationships said they <strong>sleep separately<\/strong> because of menopause symptoms.\n            <\/p>\n        <\/div>\n\n        <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;\">\n            <p style=\"font-family:'Quicksand',Arial,sans-serif;font-size:34px;font-weight:bold;color:#8b6f47;margin:0 0 8px;\">\n                56.6%\n            <\/p>\n            <p style=\"font-size:15px;line-height:1.7;margin:0;color:#333;\">\n                said menopause symptoms had affected <strong>intimacy with their partner<\/strong>.\n            <\/p>\n        <\/div>\n\n    <\/div>\n\n    <p style=\"font-size:15px;\">\n        Women taking part in our survey described how these changes were affecting their relationships:\n    <\/p>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:30px 0;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cIt has made me grumpy on a regular basis and it has led to a significant reduction in intimacy in my relationship.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:25px 0 35px;\">\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cI have become very sensitive to noise and can\u2019t sleep if I hear my partner breathing or snoring and will go to the spare room to try to sleep.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:12px 0 0;\">\n            Anonymous survey respondent\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin:35px 0;\">\n\n        <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 14px;\">\n            Expert Insight\n        <\/p>\n\n        <p style=\"font-size:15px;font-style:italic;line-height:1.9;margin:0;color:#333;\">\n            \u201cI am finding that more women who are navigating menopause symptoms are reporting that they need to sleep separately from their partners\u2026 Women need more rest during menopause so I am finding that a lot of women are becoming more \u2018hardnosed\u2019 about needing to protect their sleep and often this means separate sleeping. While this can help, it does need to be navigated mindfully and sensitively.\u201d\n        <\/p>\n\n        <p style=\"font-size:13px;color:#777;margin:16px 0 0;\">\n            Dr Nerina Ramlakhan, Physiologist and Sleep &amp; Energy Expert\n        <\/p>\n\n    <\/div>\n\n    <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:25px;color:#333;margin:45px 0 20px;\">\n        How Couples Can Protect Sleep Without Losing Connection\n    <\/h3>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Invest\n        <\/h4>\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cGet the biggest bed that can fit into the bedroom, ideally designed so that a partner\u2019s movements do not disturb. Change the mattress every seven years or so as it loses its elasticity and supportive properties. Separate duvets are good if one of the couple is a duvet hogger, and white noise or at least a fan in the room can act as a buffer to some extent against intrusive snores and snuffles.\u201d\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;margin:0 0 24px;\">\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Conscious Communication\n        <\/h4>\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cThe hormonal changes accompanying menopause can make the nervous system more sensitive and communicating this diplomatically and lovingly to one\u2019s partner is important. Find a way to communicate that sleeping separately might be necessary at times. The emphasis in the communication should be on building trust and being able to share openly without blame.\u201d\n        <\/p>\n\n    <\/div>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:30px;\">\n\n        <h4 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n            Practice Sleeping Together\n        <\/h4>\n\n        <p style=\"font-size:15px;font-style:italic;margin:0;\">\n            \u201cFor example, practice having a nap together. These naps could be done over the weekend, for no longer than 20\u201330 minutes at a time and at some point between 2 and 4pm so that nighttime sleep is not affected.\u201d\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n<style>\n@media (max-width:768px){\n    #menopause-relationships > div[style*=\"grid-template-columns\"]{\n        grid-template-columns:1fr !important;\n    }\n}\n<\/style>\n\n\n\n<!-- Final Thoughts -->\n\n<section style=\"max-width:900px;margin:70px auto;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:40px;margin-bottom:45px;\">\n\n        <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:30px;color:#333;margin:0 0 20px;\">\n            Better Sleep Through Menopause\n        <\/h2>\n\n        <p style=\"font-size:15px;margin:0 0 18px;\">\n            Menopause can change the way you sleep, sometimes quite dramatically, but struggling through exhausted days and disrupted nights shouldn&#8217;t simply be accepted as something you have to put up with.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0 0 18px;\">\n            Understanding what&#8217;s happening in your body, protecting your sleep where you can and asking for support when you need it can all make this stage of life feel more manageable.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0;\">\n            If menopause symptoms are regularly affecting your sleep, mood or quality of life, speak to a GP or another appropriate healthcare professional for personalised advice and support.\n        <\/p>\n\n    <\/div>\n\n\n    <!-- Research Methodology -->\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;color:#333;margin:0 0 20px;\">\n        About Our Research\n    <\/h2>\n\n    <div style=\"background:#ffffff;border-left:5px solid #8b6f47;border-radius:10px;padding:28px;margin:0 0 45px;\">\n\n        <p style=\"font-size:15px;margin:0 0 14px;\">\n            Land of Beds surveyed <strong>1,019 UK women currently experiencing perimenopause and menopause<\/strong> to understand how menopause symptoms are affecting sleep, mental health, relationships and everyday life.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Survey data was collected in <strong>August 2025<\/strong>. Percentages throughout this article are based on responses to the relevant survey questions.\n        <\/p>\n\n    <\/div>\n\n\n    <!-- About Dr Nerina -->\n\n    <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;color:#333;margin:0 0 20px;\">\n        About Dr Nerina Ramlakhan\n    <\/h2>\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:32px;margin-bottom:45px;\">\n\n        <p style=\"font-size:15px;margin:0 0 16px;\">\n            <strong>Dr Nerina Ramlakhan<\/strong> is a physiologist and sleep and energy expert who has spent decades studying sleep, stress and the relationship between our everyday habits and how well we rest.\n        <\/p>\n\n        <p style=\"font-size:15px;margin:0;\">\n            Dr Nerina contributed expert commentary throughout this article to help explain the experiences reported by women in the Land of Beds menopause and sleep survey.\n        <\/p>\n\n    <\/div>\n\n\n    <!-- Editorial Note -->\n\n    <div style=\"border-top:1px solid #e5dfd2;padding-top:28px;\">\n\n        <p style=\"font-size:13px;line-height:1.7;color:#777;margin:0;\">\n            <strong>Editorial note:<\/strong> This article is intended for general information and does not replace personalised medical advice. Menopause symptoms and treatment options vary from person to person. Speak to a qualified healthcare professional if you have concerns about your symptoms, sleep or treatment.\n        <\/p>\n\n    <\/div>\n\n<\/section>\n\n\n\n<figure class=\"wp-block-image aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1024\" src=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/08\/Influencer-Pack-2-1024x1024.png\" alt=\"Dr Nerina Ramlakhan, Physiologist and Sleep Energy Expert. \nLand of Beds Sleep and Health Partner\" class=\"wp-image-5598\" style=\"width:199px;height:auto\" srcset=\"https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/08\/Influencer-Pack-2-1024x1024.png 1024w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/08\/Influencer-Pack-2-980x980.png 980w, https:\/\/www.landofbeds.co.uk\/help-and-advice\/wp-content\/uploads\/2025\/08\/Influencer-Pack-2-480x480.png 480w\" sizes=\"(min-width: 0px) and (max-width: 480px) 480px, (min-width: 481px) and (max-width: 980px) 980px, (min-width: 981px) 1024px, 100vw\" \/><\/figure>\n\n\n\n<!-- About This Article -->\n\n<section style=\"max-width:900px;margin:70px auto 50px;font-family:Arial,sans-serif;color:#444;line-height:1.8;\">\n\n    <div style=\"background:#f8f6f2;border:1px solid #e5dfd2;border-radius:14px;padding:35px;\">\n\n        <h2 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:28px;color:#333;margin:0 0 30px;\">\n            About This Article\n        <\/h2>\n\n\n        <!-- Original Author -->\n\n        <div style=\"padding-bottom:28px;margin-bottom:28px;border-bottom:1px solid #e5dfd2;\">\n\n            <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n                Written by\n            <\/p>\n\n            <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n                Judith Ackers\n            <\/h3>\n\n            <p style=\"font-size:15px;margin:0;\">\n                Judith brings her background in psychology, neuroscience and education to her role at Land of Beds, where she shares expert advice to help customers sleep better. From product buying guides to bedtime routines and sleep-friendly habits, Judith\u2019s insights support Land of Beds\u2019 mission to improve sleep for everyone.\n            <\/p>\n\n        <\/div>\n\n\n        <!-- Expert Contributor -->\n\n        <div style=\"padding-bottom:28px;margin-bottom:28px;border-bottom:1px solid #e5dfd2;\">\n\n            <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n                Expert commentary by\n            <\/p>\n\n            <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n                Dr Nerina Ramlakhan\n            <\/h3>\n\n            <p style=\"font-size:15px;margin:0;\">\n                Dr Nerina Ramlakhan is a physiologist and sleep and energy expert who has spent decades studying sleep, stress and the relationship between our everyday habits and how well we rest. Her expert commentary throughout this article helps explain the experiences reported by women in the Land of Beds menopause and sleep survey.\n            <\/p>\n\n        <\/div>\n\n\n        <!-- Updated By -->\n\n        <div>\n\n            <p style=\"font-size:13px;font-weight:bold;letter-spacing:1px;text-transform:uppercase;color:#8b6f47;margin:0 0 8px;\">\n                Last updated by\n            <\/p>\n\n            <h3 style=\"font-family:'Quicksand',Arial,sans-serif;font-size:21px;color:#333;margin:0 0 12px;\">\n                Alice Littler\n            <\/h3>\n\n            <p style=\"font-size:15px;margin:0 0 14px;\">\n                Alice brings a background in marketing, design and branding to Land of Beds, where she focuses on making sleep advice simple, relatable and practical for everyday life. She works closely with leading UK bed and mattress manufacturers, building her knowledge of mattress technology, bedroom comfort and sleep wellbeing.\n            <\/p>\n\n            <p style=\"font-size:13px;color:#777;margin:0;\">\n                Article reviewed and updated October 2026.\n            <\/p>\n\n        <\/div>\n\n    <\/div>\n\n<\/section>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Dr Nerina Ramlakhan explains why so many women struggle with sleep during menopause, and what may help. Menopause is a natural stage of life, but for many women it can also be one of the most disruptive and exhausting, particularly when it comes to sleep. Poor sleep isn&#8217;t simply frustrating in the moment. Night after [&hellip;]<\/p>\n","protected":false},"author":11,"featured_media":7086,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":1} -->\n<h1 class=\"wp-block-heading\">Dr Nerina Ramlakhan explains why so many women struggle at night and ways to help.<\/h1>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Menopause is a natural life stage, but for many women it can be one of the most disruptive and exhausting times, especially when it comes to sleep. Poor sleep is not just a nightly frustration; it affects every aspect of health, relationships, and overall wellbeing.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To better understand this, we surveyed 1,019 UK women about how menopause impacts their sleep, mental health, and relationships. We partnered with Dr Nerina Ramlakhan, a physiologist and sleep and energy expert, to provide guidance on navigating symptoms and improving sleep. Alongside the data, we include real, anonymous experiences shared by women in the survey, offering an honest insight into the reality of menopause and sleep.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>The reality of menopausal sleep struggles<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The survey revealed the main symptoms disrupting sleep during menopause:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Waking up frequently - 58.5%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Hot flushes - 50.7%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Night sweats - 46.6%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Anxiety or restlessness - 45.2%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Insomnia - 41.4%<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>A staggering 40.4% of women experience these symptoms weekly. As a result, more than half (51.6%) rate their sleep quality as poor or very poor, with 65% getting fewer than six hours of sleep per night.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One of the women we surveyed explained, \"I rarely have a full night's sleep. I can lie awake for hours unable to get to sleep with anxiety and I have regular hot flushes\/sweats through the night that make me have nightmares that wake me up.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Another went on to say, \"This is the worst time of my entire life. I have to keep cool to keep the flushes and night sweats under control and still have them. Constantly interrupted sleep makes me irritable in the day and very tearful.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>Why does menopause affect sleep?<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Menopause can seriously disrupt sleep, leaving many women battling hot flashes, anxiety, and restlessness. Hormonal changes are at the heart of the problem, as Dr Nerina explains,<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><em>\"The reason why sleep can be impacted during this phase of life is that the body produces increasingly less oestrogen and progesterone, the hormones involved in the reproductive cycle. To compensate for this the body starts to produce more of the stress hormones e.g. cortisol. These changes affect many systems and processes in the body, including several that impact sleep. Additionally, this is the life stage in which many stressful life events can occur \u2013 children growing older and elderly parent care. The combination can create a not so perfect storm within the body giving rise to menopausal sleep symptoms such as the ones highlighted in the survey - anxiety and mood changes, restlessness, difficulty thermoregulating and hot flashes and night sweats.\"<\/em><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In short, these biological shifts reduce the amount of restorative deep sleep women get, replacing it with lighter stages that leave them unrefreshed and fatigued.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>The knock-on effects of poor sleep<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The impact of disrupted sleep goes beyond the night. 64.9% of women reported changes in mood and emotional wellbeing due to poor sleep.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Women shared their experiences, saying:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\"The lack of sleep really affects my concentration during the day and the fatigue can be overwhelming. The dread when I wake up is impacting my quality of life a lot.\"<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\"The key issue is how anxious I feel when I've been lying awake dissecting things in my brain. It causes me to worry and depression can kick in as a consequence.\"<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\"It's awful and affects every aspect of my life because without enough sleep everything feels so overwhelming like parenting and my marriage. I can't live like this indefinitely, it's ruining my life.\"<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Dr Nerina explained how lack of sleep effects our mood, explaining::<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"Getting good sleep is vital \u2013 there is a reason why we are designed physiologically to spend around a third of our lives sleeping as sleep affects every aspect of our health. When we sleep well and restoratively the body is restored physically, emotionally, mentally and spiritually \u2013 we are happier, more vital, optimistic, and have a greater zest for life.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u201cConversely, poor sleep during menopause can worsen mental health by increasing irritability, anxiety, and depressive symptoms. Insufficient sleep impairs emotional regulation, decision-making, and concentration, creating a vicious cycle in which hormonal shifts lead to poor sleep, which in turn intensifies mood problems. Addressing sleep challenges is crucial for improving both physical and mental well-being during this transition, particularly as this is a phase of life that often requires a great deal of mental and emotional resilience.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>Expert strategies for sleeping better through menopause<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Dr Nerina Ramlakhan has developed a targeted approach to help women rest better.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u201cIn my unique sleep methodology, I describe five non-negotiables that can help to reset the nervous system, leading to reduced anxiety and fewer hot flashes or awakenings at night.\u201d&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\"><strong>The Five Non-Negotiables<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong>1. Eat a nutrient-rich breakfast within 30\u201345 minutes of waking<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>A balanced breakfast with protein, fat, and carbohydrates stabilises blood sugar and minimises cortisol. <em>Example:<\/em> full-fat Greek yoghurt with berries, nuts, and seeds.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\u201cUnfortunately, many women skip this vital meal as hormonal changes, particularly decreasing oestrogen, can cause weight gain. There is also conflicting advice about intermittent fasting and skipping breakfast. For peri-, post- and menopausal women this can be a disaster, leading to increased cortisol, lower energy, and ironically, weight gain,\u201d says Dr Nerina.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>2. Minimise stimulants<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Caffeine, alcohol, and smoking interfere with sleep and can intensify hot flashes. Dr Nerina recommends no more than one cup of tea or coffee per day, and avoiding caffeine after midday.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>3. Stay hydrated<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Around two litres of water daily supports brain function and reduces night sweats.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>4. Prioritise bedtime consistency<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Going to bed around 9:30\u201310pm works with the body\u2019s optimal circadian rhythm.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>5. Create healthy tech boundaries<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>An \u201celectronic sundown\u201d at least 1\u20131.5 hours before bed, leaving phones and tablets outside the bedroom, and avoiding late-night screen use all help protect sleep quality.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\"><strong>Coping With Night Wakings<\/strong><\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>For women who wake frequently at night, Dr Nerina recommends:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol class=\"wp-block-list\"><!-- wp:list-item -->\n<li>Reassure yourself: Night wakings are normal! Most people experience 10\u201315 micro-awakenings per night.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Avoid clock-watching: Looking at the time can trigger anxiety and full alertness.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Use relaxation techniques: Gentle breathing or a body scan can help ease the body back into rest.<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Focus on resting, not sleeping: \u201cDon\u2019t try to force sleep,\u201d says Dr Nerina. \u201cShift the focus to resting instead, and sleep often follows naturally.\u201d<\/li>\n<!-- \/wp:list-item --><\/ol>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>Supplements and treatments<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Over a third of women (38.3%) admitted to have spent money trying to improve sleep. The most common spends include:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>Sleep aids or supplements \u2013 72.2%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Blackout blinds or fans \u2013 50.4%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Cooling bedding \u2013 43.6%<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Hormone Replacement Therapy \u2013 27.3%<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Dr Nerina advises:\"Many women find that taking hormone replacement can significantly reduce symptoms and discussing this option with a medical doctor is a good step. Increasingly, women are also turning to the use of natural supplements and although the research outcomes are still unclear, for many it can be worth exploring. These include omega-3 fish oils, vitamin D, probiotics and magnesium. Magnesium glycinate can be helpful for enabling more restful sleep.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Additionally, fibre supplements, B vitamins, and certain herbal remedies like black cohosh and maca root. Both of these are known as adaptogens, a class of natural substances, primarily from plants and mushrooms, that are believed to help the body cope with stress and restore balance. They are not meant to prevent stress, but rather to improve the body's response to stress once it occurs. Adaptogens are thought to work by modulating the body's stress response system. The adaptogen ashwagandha can help to restore hormonal imbalances, particularly during the menopause. It helps to support the endocrine system and reduce symptoms such as hot flushes, night sweats and mood swings.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>Relationships, intimacy and the sleep divorce debate<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Menopause symptoms can affect relationships. Our survey found:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li><strong>41.7% of women in relationships sleep separately due to menopause symptoms<\/strong><\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>56.6% say symptoms affect intimacy with their partner<\/strong><\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Women shared their experiences, explaining:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:list -->\n<ul class=\"wp-block-list\"><!-- wp:list-item -->\n<li>\"It has made me grumpy on a regular basis and it has led to a significant reduction in intimacy in my relationship.\"<\/li>\n<!-- \/wp:list-item -->\n\n<!-- wp:list-item -->\n<li>\"I have become very sensitive to noise and can't sleep if I hear my partner breathing or snoring and will go to the spare room to try to sleep.\"<\/li>\n<!-- \/wp:list-item --><\/ul>\n<!-- \/wp:list -->\n\n<!-- wp:paragraph -->\n<p>Dr Nerina observes:\"I am finding that more women who are navigating menopause symptoms are reporting that they need to sleep separately from their partners\u2026 Women need more rest during menopause so I am finding that a lot of women are becoming more 'hardnosed' about needing to protect their sleep and often this means separate sleeping. While this can help, it does need to be navigated mindfully and sensitively.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>For those looking to improve their sleep and intimacy with their partners, Nerina suggests the following:<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Invest<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"Get the biggest <a href=\"https:\/\/www.landofbeds.co.uk\/beds\">bed <\/a>that can fit into the bedroom, ideally designed so that a partner's movements do not disturb. Change the <a href=\"https:\/\/www.landofbeds.co.uk\/mattresses\">mattress<\/a> every seven years or so as it loses its elasticity and supportive properties. Separate <a href=\"https:\/\/www.landofbeds.co.uk\/bedding\/duvets\">duvets<\/a> are good if one of the couple is a duvet hogger, and white noise or at least a fan in the room can act as a buffer to some extent against intrusive snores and snuffles.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Conscious communication<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"The hormonal changes accompanying menopause can make the nervous system more sensitive and communicating this diplomatically and lovingly to one\u2019s partner is important. Find a way to communicate that sleeping separately might be necessary at times. The emphasis in the communication should be on building trust and being able to share openly without blame.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Practice sleeping together<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"For example, practice having a nap together. These naps could be done over the weekend, for no longer than 20\u201330 minutes at a time and at some point between 2 and 4pm so that nighttime sleep is not affected.\"<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong><\/h2>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Menopause isn\u2019t just about hot flushes and hormonal changes, sleep disruption is equally transformative. Poor sleep affects mood, energy, concentration, and relationships.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The good news? With targeted strategies, supportive treatments, and mindful communication, women can reclaim restorative sleep and build resilience during this life stage.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3 class=\"wp-block-heading\">Methodology<\/h3>\n<!-- \/wp:heading -->\n\n<!-- wp:paragraph -->\n<p>1,019 UK women currently experiencing perimenopause and menopause were surveyed using Land of Beds\u2019 internal customer database and third party tool, Pollfish.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Data correct from August 2025.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>About Dr Nerina<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Dr <a href=\"https:\/\/drnerina.com\/\">Nerina Ramlakhan<\/a> is a physiologist and renowned sleep expert with over 25 years of experience helping people and organisations improve their sleep, resilience, and wellbeing.&nbsp;<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Early in her career, she observed how modern life \u2013 driven by technology, globalisation and relentless pressure \u2013 was leaving many of her clients exhausted, burned out, and disconnected.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Her work is deeply rooted in both science and lived experience. After facing her own personal challenges, including a diagnosis of bipolar disorder and complex PTSD in her early 30s, Dr Nerina embarked on a profound healing journey. Through this, she discovered the power of making different choices and now uses that insight, along with science and philosophy, to help others sleep more deeply, overcome adversity and rediscover joy in everyday life.<\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Written by Judith Ackers<\/strong><\/p>\n<!-- \/wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Judith \u00a0brings her background in psychology, neuroscience, and education to her role at Land of Beds, where she shares expert advice to help customers sleep better. From product buying guides to bedtime routines and sleep-friendly habits, Judith\u2019s insights support Land of Beds\u2019 mission to improve sleep for everyone.<\/p>\n<!-- \/wp:paragraph -->","_et_gb_content_width":"","footnotes":""},"categories":[5],"tags":[68,69,70,66],"class_list":["post-5645","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","tag-menoapuse","tag-relationships-2","tag-sleephealth","tag-wellbeing-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.6 (Yoast SEO v28.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Menopause and sleep | Best Fr<\/title>\n<meta name=\"description\" content=\"Menopause sleep problems? 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