Hot flashes, early wake-ups and restless nights can disrupt sleep during menopause—here’s what experts recommend trying before bed.
Reviewed by Dietitian Jane Leverich, M.S., RDN
Key Points
- Sleep disruptions during perimenopause and menopause are common.
- The causes are multifactorial and may include hormonal changes and mood shifts.
- Limiting screen time, fueling your body properly and prioritizing magnesium intake may help.
Sleep can feel like a moving target during perimenopause and menopause. You may find yourself lying awake waiting for a hot flash to pass, waking up at 3 a.m. for no clear reason or simply feeling like your body has forgotten how to rest. You’re not imagining it—sleep disturbances are common during the menopausal transition, with prevalence estimates ranging from 16% to 47% during perimenopause and increasing to 35% to 60% after menopause. The causes are multifactorial and may include hormonal changes, vasomotor symptoms (such as night sweats), mood shifts and aging.
The good news is that some simple changes to your evening routine may help. “Since sleep is at the top of the healthy food chain, in my opinion, and affects just about everything, quality sleep is one of the most powerful things you can do for your health,” shares Laura Burak, M.S., RDN. Here are three evidence-informed habits worth trying before you head to bed.
Cut Screen Time Before Bed
It’s easy to scroll your phone in bed as a way to wind down—but that habit may be working against you, particularly during perimenopause and menopause when sleep is already more fragile.
“Unplug at least 60 minutes before bed,” advises Toby Amidor, M.S., RD. The reason goes beyond simple stimulation. “The blue light from phones or other such electronic devices may be more disruptive to melatonin and your sleep cycles compared to the light shining from the hallway or bathroom,” Amidor explains.
Melatonin is the hormone that signals your body it’s time to sleep, and blue light exposure in the evening can interfere with its production. This matters more during perimenopause because declining estrogen levels are already linked to disruptions in melatonin and circadian rhythm regulation.
“It’s recommended to turn all screens off at least 60 minutes before heading to bed,” says Amidor. That means phones, tablets, laptops and televisions. In place of scrolling, consider reading a physical book, doing light stretching or listening to calming music—activities that support your body’s natural wind-down process without the light exposure.
Eat a Protein-Rich Evening Snack
If you’re waking up hungry in the middle of the night or feeling like your energy is unstable, a small pre-sleep snack may help—and during perimenopause, there’s a specific hormonal reason to pay attention to what you eat before bed.
“Consume a small protein-rich snack (20 to 25 grams) 60 to 90 minutes before bedtime,” says Whitney Stuart, M.S., RDN, CDCES. The timing and composition matter. “Decreased estrogen can accelerate muscle protein breakdown overnight, but pre-sleep protein, especially from casein sources like Greek yogurt or cottage cheese, helps promote muscle synthesis and reduce lean mass loss during this transition,” shares Stuart.,
Casein is a slow-digesting protein, which means it provides a steadier supply of amino acids throughout the night compared to faster-digesting proteins. This is why dairy-based options like Greek yogurt or cottage cheese are often highlighted as good choices in this context.
This habit won’t work the same way for everyone, so if you have any dietary restrictions, digestive concerns or underlying health conditions, it’s worth talking to a health care provider or a registered dietitian before making changes.
Make Sure You’re Getting Enough Magnesium
Magnesium is an essential mineral involved in hundreds of bodily processes, including sleep regulation. During perimenopause, it’s one nutrient that’s worth paying closer attention to.
“One simple evening habit I often discuss with women in perimenopause is making sure they are getting adequate magnesium and, when appropriate, considering a magnesium glycinate supplement before bed,” says Johannah Katz, M.A., RDN. Foods like leafy greens, nuts, seeds and legumes are good dietary sources. If you’re not consistently getting enough through diet, supplementation may be something to explore with your health care provider.
“In a 2025 randomized, placebo-controlled trial, adults reporting poor sleep (a common concern during perimenopause) who took 250 milligrams of elemental magnesium as magnesium bisglycinate 30 to 60 minutes before bedtime for four weeks had a modest improvement in insomnia symptoms compared with placebo, although it was not a dramatic effect,” says Katz. That finding suggests some potential benefit, but it’s not a cure, and results will vary.
That means magnesium may be one helpful piece of your nighttime routine during perimenopause and menopause, but it’s most effective when paired with other sleep-supportive habits, like limiting screen time and maintaining a consistent bedtime.
Other Strategies for Managing Perimenopause & Menopause
The three habits above can be a meaningful starting point, but sleep during the menopausal transition is often influenced by a range of factors beyond what you do in the hour before bed. Building a broader foundation of sleep-supportive habits can make a real difference over time. Here are some strategies to consider during this life stage, according to the National Institutes of Health.
- Stick to a consistent sleep schedule. Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Avoiding long naps in the late afternoon or evening is part of this, as they can make it harder to fall asleep at night.
- Create a calming bedtime environment. Keep your bedroom cool, quiet and dark. A comfortable temperature is especially helpful during perimenopause and menopause, when night sweats and hot flashes can disrupt sleep. A relaxing pre-bed routine—like a warm bath or light reading—also signals to your body that it’s time to wind down.
- Watch what you consume in the evening. Caffeine, alcohol and large meals in the hours before bed can all interfere with sleep quality. Alcohol, in particular, may seem relaxing at first but tends to fragment sleep later in the night.
- Talk to your doctor about additional options. Cognitive behavioral therapy for insomnia (CBT-I) is a structured, evidence-based approach that has been shown to improve sleep in women with menopausal symptoms. It includes strategies like sleep restriction, stimulus control and cognitive reframing. If self-directed changes aren’t enough, talk to your doctor about finding a trained CBT-I therapist.
Our Expert Take
Sleep disruptions during perimenopause and menopause are common, and they’re often the result of several factors working together, such as hormone fluctuations, vasomotor symptoms, mood changes and the general demands of midlife. There’s no single fix, but putting a few intentional habits in place before bed can support better rest. Unplugging from screens, having a small protein-rich snack and paying attention to your magnesium intake are three reasonable, evidence-informed places to start.
If your sleep problems are severe, persistent or affecting your daily functioning, don’t try to manage them on your own. Talk to your health care provider about what might be driving the disruption and what options make sense for you.
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