Sleep and Night Waking in Menopause
Up to six in ten women report sleep problems during the menopause transition. The pattern is distinctive: falling asleep is often fine, but you wake at 2 or 3 a.m. and cannot get back to sleep. Falling estrogen and progesterone, hot flashes and night sweats, a shifting body clock, more sleep apnea, and plain midlife stress all play a part, and poor sleep then feeds back into appetite, cravings and weight.
The guides below cover the most common causes of night waking and how to find yours, what to do in the moment, how CBT-I retrains sleep, and how sleep loss changes the hormones that control hunger. The review covers a sleep supplement marketed to this audience, with the dose of every ingredient compared with what studies actually used.
Articles
- Menopause Waking Up at 3am: 6 Causes and What to DoThe six most common causes, a table to find yours, what to do at 3 a.m., and how CBT-I works.
- Can't Sleep in Menopause? How It Affects Your WeightWhy sleep gets worse in menopause, the appetite-hormone link and the sleep apnea connection.
- Sugar Cravings in Menopause: Why They Hit and What HelpsHow short sleep raises cravings the next day, and what helps.
Supplement reviews on this topic
Independent, label-based reviews of products marketed for this problem. They say what the label shows, what the research says and what we could not verify. These review pages contain affiliate links; see our disclosure.
- Yu Sleep Review 2026: Ingredients, Doses, Price & RefundA liquid melatonin-based sleep supplement: the full label with doses, one study per ingredient, prices and the 60-day refund rules.
Talk to your doctor if a symptom is new, sudden or getting worse, or before changing medication, diet or supplements. Nothing here is medical advice.
See also: Weight and belly fat · Cravings, bloating and gut