Many women find themselves waking repeatedly during the night in menopause or struggling to fall asleep in the evenings. They often put it down to stress, but sleep disturbances can be among the first signs of hormonal changes. In their book Somebody told me, graduate nutritionist Susanne Liedtke and Dr. Christina Enzmann explain why nutrition can be a key factor in achieving greater well-being, energy, and better sleep during menopause.
In this interview, Susanne Liedtke, founder of the platform NOBODYTOLDME, discusses the causes of sleep problems and which measures can genuinely help women.
Why sleep disturbances are often the first sign of menopause
Do sleep disturbances begin as early as perimenopause?
Sleep disturbances can occur in some women very early in menopause, even before other typical symptoms such as hot flashes or mood swings appear. For some women, they may even be the very first sign that hormonal changes have begun.
In the early stages of menopause, known as perimenopause, women often struggle to fall and stay asleep. The troublesome night sweats typically appear later and further disrupt sleep.
However, hormonal changes are not the only factor affecting sleep. Sleep architecture also naturally changes as we age. The deep sleep and REM phases — during which sleep is most restorative — decrease, while the time it takes to fall asleep grows longer. Notably, this process affects men as well.
Anyone who suffers from sleep disturbances during menopause should not be too quick to blame hormones alone. A range of factors play a role and need to be considered in order to achieve restful sleep again.
A holistic approach is essential, as good sleep forms the foundation of health and well-being — particularly during this demanding phase of life.
Progesterone deficiency is often cited as the cause of sleep disturbances.
Contrary to widespread belief, it is not progesterone deficiency that triggers sleep disturbances during perimenopause. If that were the case, all women of reproductive age would experience sleep problems during the first half of their cycle, when progesterone levels are physiologically low. The exact causes have not yet been fully established, but research suggests that other factors play a more significant role.
