If you’re going through menopause and finding yourself exhausted but unable to sleep, you’re not alone. Many women describe feeling “tired and wired” at night—completely drained from the day but still restless, struggling to drift off or waking up frequently. It can be frustrating and disheartening, especially when sleep used to come so easily. But why does this happen, and more importantly, what can you do about it?
Why Does Menopause Disrupt Sleep?
During menopause, hormonal changes play a significant role in sleep disturbances. The primary culprits are:
1. Declining Oestrogen and Progesterone
Oestrogen helps regulate body temperature and mood, while progesterone has a calming, sleep-inducing effect. As these hormones fluctuate and decline, your ability to fall and stay asleep can be affected.
2. Cortisol and the “Tired but Wired” Feeling
When oestrogen and progesterone levels drop, cortisol—the stress hormone—can become more dominant. This can lead to heightened alertness at night, even when you’re physically exhausted. Your body might be stuck in a state of fight-or-flight, making it difficult to relax into sleep.
3. Night Sweats and Temperature Regulation
Hot flashes and night sweats can jolt you awake throughout the night, making it difficult to get the deep, restorative sleep your body needs. Even if you manage to fall back asleep, repeated disruptions can leave you feeling unrested in the morning.
4. Anxiety and Mood Changes
Menopause can bring increased feelings of anxiety, stress, and even depression. A racing mind at bedtime can make it hard to switch off, leading to prolonged wakefulness.
5. Changes in Melatonin Production
Melatonin, the hormone responsible for regulating sleep, naturally declines with age. This makes it even more challenging to maintain a consistent sleep cycle.
Will I Ever Sleep Well Again?
The good news is that while menopause-related sleep disruptions are common, they are not permanent, and there are steps you can take to improve sleep quality.
While menopause can bring frustrating sleep disturbances, you can regain restful nights with the right adjustments and support. By creating a relaxing bedtime routine, managing stress, and supporting your body with good nutrition and relaxation techniques, you can break the cycle of feeling "tired and wired."
If sleep issues are severely impacting your quality of life, consider speaking with a healthcare provider or exploring hypnotherapy to help reset your sleep patterns.
🌙 Would you like some extra support? I offer hypnotherapy for menopause-related sleep issues—reach out if you’d like to learn more.
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