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Causes & background
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Sleep problems
Sleep during menopause
Poor sleep is the rule during menopause, not the exception. Learn about the hormonal causes behind it and what really helps.
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Access to licensed doctors and sleep coaches – for a well-founded assessment of your symptoms
Sleep journal & course content – document symptoms and spot patterns early
Well-founded articles & AI chat – understandable answers to your questions, anytime
At a glance
About 40–60% of women experience sleep problems during peri- and postmenopause. The most common cause: declining progesterone combined with hot flashes and inner restlessness. The most effective non-hormonal treatment is cognitive behavioral therapy for insomnia (CBT-I); hormonally, micronized progesterone – possibly combined with estrogen – can noticeably improve sleep.
Why does menopause disrupt sleep?
Sleep is the most sensitive barometer of hormonal status. During perimenopause, estrogen, progesterone, and melatonin all change at once – each plays a role in good sleep: progesterone has a calming, GABA-like effect, and its decline increases wakefulness and inner restlessness. Estrogen affects melatonin levels and thermoregulation – hot flashes directly interrupt deep sleep. Melatonin also declines with age, shifting the internal clock.
Besides hormonal causes, other factors can further disrupt sleep: restless legs syndrome occurs more often during perimenopause and disrupts falling asleep. Sleep apnea – estrogen normally protects airway muscle tone, so the risk increases noticeably after menopause. Anxiety and rumination activate the brain right as you're trying to fall asleep. Muscle and joint pain can also interrupt sleep.
Hormonal shifts in detail
The chart shows how estrogen, progesterone, FSH, and LH change across menopause. While estrogen and progesterone decline, FSH and LH rise – the body tries to stimulate the ovaries to produce hormones. This hormonal up and down is the basis of many nighttime symptoms: the stronger the fluctuations, the more pronounced sleep problems often are.
Important to know
According to current guidelines, cognitive behavioral therapy for insomnia (CBT-I) is considered the most effective non-hormonal treatment for sleep problems – more effective than sleeping pills and without their side effects.
Good sleep hygiene also helps:
– A cool, dark bedroom (61–66°F) and consistent sleep times
– No screens for 60 minutes before bed
– Extended-release melatonin, 0.5–3 mg, 30–60 minutes before bed
– No alcohol in the evening – it may make falling asleep easier, but disrupts sleep architecture
Good sleep hygiene also helps:
– A cool, dark bedroom (61–66°F) and consistent sleep times
– No screens for 60 minutes before bed
– Extended-release melatonin, 0.5–3 mg, 30–60 minutes before bed
– No alcohol in the evening – it may make falling asleep easier, but disrupts sleep architecture
Herbal support
In addition to sleep hygiene and CBT-I, herbal remedies can help with milder symptoms – but they don't replace treatment of the underlying cause.
Most commonly used:
– Valerian, lemon balm, and passionflower – traditionally calming, mixed study evidence
– Magnesium – supports muscle relaxation, helps with nighttime leg cramps, for example
– Black cohosh – often used for hot flashes and sleep problems
– Micronized progesterone (Utrogest) – binds to GABA receptors, proven to improve sleep onset time and sleep quality; discuss use with your doctor
In addition to sleep hygiene and CBT-I, herbal remedies can help with milder symptoms – but they don't replace treatment of the underlying cause.
Most commonly used:
– Valerian, lemon balm, and passionflower – traditionally calming, mixed study evidence
– Magnesium – supports muscle relaxation, helps with nighttime leg cramps, for example
– Black cohosh – often used for hot flashes and sleep problems
– Micronized progesterone (Utrogest) – binds to GABA receptors, proven to improve sleep onset time and sleep quality; discuss use with your doctor
Pricing
Sleep modules at hermaid
on the topic of sleep
Coming soon
Prevention course: sleep during menopause
Our prevention course on restful sleep during menopause is launching soon – with sleep hygiene, relaxation techniques, and scientifically grounded insights.
Reimbursed by all statutory health insurers
10 weekly units
Sleep tracking and analysis
hermaid.SHFT: focus on sleep & hormones
Together with Charité Berlin (Gender Research) and funded by the German Federal Ministry of Education and Research (BMBF), we're studying the relationship between hormonal change, working conditions, and sleep quality in the hermaid.SHFT project.
Employer program
Personalized recommendations
Scientific support
Pricing
Waitinglist
For Participants
Target audience: Men and women over 37 working shift work with sleep problems
Specially designed for shift work (not generic)
Supported by doctors & coaches
Scientifically validated by Charité
For Employers
Target audience: Companies employing shift workers
Charité-validated & evidence-based
Measurable results (fewer absences, better productivity)
CE-certified medical device
The care gap
Articles on sleep
... more in the hermaid app
Our mission – article in Startup Valley about hermaid
hermaid uses AI-powered solutions to support women in menopause individually and effectively.
Questions & answers
Questions and answers about sleep
faq
Why do I suddenly sleep worse during menopause?
Are sleep problems during menopause normal?
How are hot flashes and poor sleep connected?
Could restless legs syndrome or sleep apnea also be the cause?
What helps best against sleep problems during menopause?
Is melatonin useful for sleep problems?
Do herbal remedies help with sleep problems?
How long does it take for measures against sleep problems to work?
How can the hermaid app help me with sleep problems?
What can I do myself for better sleep?
When should I seek medical advice for my sleep problems?
Do sleep problems go away after menopause?
Can hermaid help me find the right support for my sleep problems?
How do sleep problems differ between peri- and postmenopause?
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hermaid Newsletter
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Waitlist for hermaid.SHFTFor Participants
Men and women over 37 years old who work shift work and suffer from sleep problems
- ✓Specially designed for shift work – not just any generic sleep course, but tailored to the unique challenges of shift work
- ✓Supported by doctors & coaches – not just an isolated app, real medical/professional guidance through hermaid
- ✓Scientifically validated – Charité conducts the study in parallel, hormone-focused (important in perimenopause/andropause)
Waitlist Participants →For Employers
Companies that employ shift workers and want to reduce sick days while improving employee health and productivity
- ✓Charité-validated & evidence-based – not just a wellness app gimmick, but a scientifically-guided medical device
- ✓Measurable results – fewer absences, better productivity (data provided to employer as occupational health proof)
- ✓CE-certified medical device – highest quality & data protection standards, not commercial gimmickry
Waitlist Employers →
For Participants
Men and women over 37 years old who work shift work and suffer from sleep problems
- ✓Specially designed for shift work – not just any generic sleep course, but tailored to the unique challenges of shift work
- ✓Supported by doctors & coaches – not just an isolated app, real medical/professional guidance through hermaid
- ✓Scientifically validated – Charité conducts the study in parallel, hormone-focused (important in perimenopause/andropause)
For Employers
Companies that employ shift workers and want to reduce sick days while improving employee health and productivity
- ✓Charité-validated & evidence-based – not just a wellness app gimmick, but a scientifically-guided medical device
- ✓Measurable results – fewer absences, better productivity (data provided to employer as occupational health proof)
- ✓CE-certified medical device – highest quality & data protection standards, not commercial gimmickry
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