Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+ Ep. 539 “Waking Up at 3AM Every Night?” – The Best Sleep Strategies for Women on HRT | Menopause & Sleep
Jan 8, 2026
Explore the intricate connection between hormones and sleep, especially how vasomotor symptoms can persist even with optimized treatment. Discover why aging shifts our sleep patterns and affects melatonin production. Learn how chronic stress and mood disorders can disrupt rest and the importance of sleep hygiene. Find out about effective sleep strategies, including cognitive behavioral therapy and natural supplements like melatonin and adaptogens. This insightful discussion unpacks the nuances of sleep for women navigating midlife.
AI Snips
Chapters
Books
Transcript
Episode notes
Address Persistent Hot Flashes First
- Check whether persistent vasomotor symptoms (hot flashes/night sweats) are still disrupting your sleep despite HRT.
- Adjust estrogen dose or delivery method with your clinician if thermal regulation hasn't improved.
Menopause Raises Sleep Apnea Risk
- Consider undiagnosed obstructive sleep apnea or restless leg syndrome as causes of middle-of-night awakenings in perimenopausal women.
- Loss of progesterone and anatomical factors can increase sleep apnea risk during the menopause transition.
Try Transdermal Estradiol For Better Sleep
- Prefer transdermal estradiol over oral estrogen if sleep remains poor while on HRT.
- Discuss delivery method changes with your prescriber to potentially improve sleep quality.
