Simple Hormones
Menopause Insomnia – Science Backed Strategies to SLEEP!
Struggling with menopause insomnia? In this video, I'll share science-backed tips and hormone optimization strategies to help you get the best sleep of your life, even during menopause.
Menopause insomnia can be incredibly disruptive, affecting your overall well-being and daily life. From practical sleep tips to the role of hormones like estrogen, progesterone, and testosterone, we'll cover everything you need to know to improve your sleep quality.
🔹 Practical Tips for Better Sleep:
Early to Bed, Early to Rise
Here Comes the Sun: Light Exposure for Better Sleep
Ban Blue Light for Better Sleep Quality
Coffee (and Cocktail) Break: Limit Stimulants
Don't Forget to Breathe: Relaxation Techniques
Bust A Move: Exercise for Better Sleep
No European (i.e., 10:00 PM) Dining: Timing Your Meals
Manage Stress for Better Sleep
Supplements to Improve Sleep
Relaxation, Rest, and Relationship: Optimize Your Sleep Environment
🔹 Hormone Optimization for Sleep:
How Estrogen, Progesterone, and Testosterone Affect Sleep
Benefits of Estrogen in HRT
Progesterone: The Natural Sedative
Testosterone’s Impact on Sleep Quality
If you're struggling with severe sleep deprivation from menopause, a hormone optimization specialist can help you get your hormones to just right levels that transform your sleep. Visit my website at https://simplehormones.com/referral
to request a referral to a specialist.
Check out my comprehensive course, “The Menopause Solution,” on hormone optimization. All the details are available on my website at https://simplehormones.com/decision
Timestamps:
0:00 Introduction
1:30 Practical Tips for Managing Menopause Insomnia
10:45 Hormone Optimization for Improving Sleep
20:00 Conclusion and Next Steps
Healthcare Providers: Click this link and enter your contact information to apply for a listing on my Hormone Provider Database. Make it easier for patients to find you:
https://www.simplehormones.com/database-application
DISCLAIMER: This information does not replace consultation with a qualified medical professional. Seek the advice of your healthcare provider with any questions you may have regarding a medical condition. CONSULT A LICENSED MEDICAL PRACTITIONER BEFORE MAKING ANY CHANGES TO YOUR MEDICATIONS OR HEALTHCARE.
The content provided is not intended to be relied upon for medical diagnosis or treatment. Inform your healthcare practitioner of any changes you may make to your health and lifestyle. Do not disregard medical advice or delay visiting a medical professional because of something you read on our channel. For questions or concerns about any medical conditions you may have, please contact your healthcare provider.
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the night before last I woke up at 3:25 a.m. looked at my watch and immediately felt some anxiety am I going to be able to get back to sleep well the answer for me was no I finally gave up at around 5:30 after tossing and turning listening to a soothing podcast 10 different sleeping positions going to the bathroom and just lying there trying not to stress I understand and insomnia to some degree I've kind of struggled with it for the last several years but it's nothing like the stories I hear about menopause insomnia Elizabeth sent me an email the Sleep problem is the one that causes me the most trouble I can't go on like this police detective Amanda says I need help with sleep I'm a detective and I need to focus on my job I seem to be losing focus from being so exhausted from not sleeping Kathy says all my menopausal symptoms have returned and I may sleep a couple hours a night or 3 hours with a sleeping pill malaba told me my menopause symptoms are as bad as can get say a 10 insomnia is the most traumatic and Troublesome for me I sleep about 2 or 3 hours every night for years my eyes are burning in the morning I'm tired I don't feel like getting out of bed drench in sweat at 2 2:30 a.m. I'm Steve Golding the hormone pharmacist because I get so many emails chat messages comments on my YouTube videos about sleep and insomnia and daytime fatigue and brain fog well I wanted to make a comprehensive video that helps you especially if you're one of those women who are struggling with menopause insomnia and trouble sleeping I feel some empathy for you because I've experienced just a small sample of what you're going through I feel your pain well this video is divided into two major sections the first is where I go over 10 or so practical steps that you can take to optimize your sleep these are 10 things that I've found in my own extensive research about insomnia in general and especially about menopause insomnia I've Incorporated a lot of these strategies and tactics into my own sleep hygiene process they may be helpful for you as you as you work to improve your sleep during menopause well the second part of this video is all about hormones of course I'm the hormone pharmacist once you've implemented all those practical sleep enhancing tips you might find yourself still struggling with menopause insomnia there's a huge hormonal component to the loss of sleep that comes after you go into menopause we'll take a very close look at several ways hormone optimization can make a big difference in the way you sleep so let's get started on the journey toward better sleep and feeling like yourself again well here are some practical steps to give your body and your brain the best chance to get a good night's sleep these easy mostly free simple steps can be a great start toward managing those menopause insomnia nights going to bed and waking up at the same time every day can help regulate your body's internal clock to make sleep more regular low angle sunlight in to your eyes early in the morning and late in the evening as often as possible helps reset your circadian sleep wake rhythms I've tried it and it seems to help even though I live in the city it's hard to find a place where that low angle sun is visible at just the right times at sunrise and sunset but I do my best avoid screens that have a lot of blue light like TVs phones and tablets especially within about an hour of bedtime my son just gave me a pair of these blue blocker glasses the idea is that if you need to look at a screen these can reduce the impact of that blue light on your eyes and on your sleep avoid caffeine within about 10 hours of bedtime and limit alcohol intake if you do have a glass of wine or a cocktail make it earlier before dinner calm your mind with deep breathing exercises meditation or gentle yoga 30 minutes of moderate exercise every day can help improve your sleep quality but you want to be careful not to work out too close to bedtime that tends to stimulate and energize both your body and your brain meals or snacks late at night increase your blood glucose eating within about 3 hours of bedtime can make you more prone to insulin resistance it also makes your body work on digestion instead of rest and that can disrupt your sleep find some healthy ways to manage stress like talking to a friend writing in your journal or engaging in some kind of hobbies that you enjoy managing stress reduces cortisol that's the stress hormone it gets too high when you're always on alert evidence supports eleanine and magnesium among others as supplements that help you relax and sleep better I did not mention melatonin but that's for another video speaking of relaxing make your bedroom a cool comfortable Sanctuary that's reserved for sleep and sex for more details on these sleep tips be sure to check out my blog post that's linked here in the video and below in the description Ella told me I slept about 2 hours max maybe three a night because night sweats are just not falling asleep I took 6 milligrams of melatonin but it didn't help since 2018 when I had those horrible night sweats I've tried everything natural CBD oil Valyrian root THC mixed with CBD oil nothing worked if you like Ella are one of those women who's tried everything but nothing's worked maybe it's time to take a close look at your hormones optimal levels of testosterone estradi and progesterone not too high and not too low but just right can make a massive difference in the quality and quantity of your sleep after menopause we think about testosterone as a male hormone mostly but it's also crucial for women especially during menopause testosterone helps women with sex drive as I've talked about in other videos but optimal testosterone levels in women can also contribute to better sleep quality testosterone influences your mood your energy levels your overall well-being low testosterone levels in women are linked to fatigue sleep disturbances that makes menopause insomnia a lot worse ensuring your testosterone levels are optimal you can reduce that fatigue and those energy dips that interfere with sleep it helps you feel refreshed and ready to take on the day estrogen like estradiol helps regulate your sleep wake Cycles just right estrogen levels can stabilize your sleep cycles and help you wake up less often research has shown that women with optimal estrogen levels experience fewer disruptions during their sleep and better overall Sleep Quality estrogen helps maintain the production of Serotonin that's a neurotransmitter in your brain That's essential for Sleep regulation as well as for your mood optimizing your estral levels can help you achieve deeper and more restorative sleep hot flashes and night sweats like the ones Ella emailed me about can also wreak havoc on your sleep estrogen plays a key role in regulating your body temperature as estrogen levels drop during Menopause the body's thermostat can become erratic leading to those sudden intense heat episodes that are followed by buckets of sweat night sweats can wake you up multiple times during the night leaving you feeling exhausted and drenched optimizing your estrogen levels can reduce or maybe even eliminate hot flashes and night sweats leading to fewer sleep disruptions and better overall Sleep Quality progesterone is often called the body's natural sedative it has a calming effect that helps you relax and fall asleep get to sleep faster and stay asleep longer when your progesterone levels are optimal you're much less likely to experience those restless nights of tossing and turning progesterone's metabolites or the breakdown products interact with what are called Gaba receptors inside your brain promoting a sense of calm and reducing anxiety this is especially helpful if you find your mind racing at bedtime by boosting progesterone levels you can enhance your body's natural ability to relax and achieve a peaceful night's sleep many women have emailed me to say they felt like progesterone was a miracle hormone that helped them sleep through the night for the first time in years DF says about progesterone can't do without it makes all the difference in my sleep here's a little side note though a small percentage of women with severe progesterone intolerance don't have this amazing response I have a video it's linked somewhere around here that's about that very difficult situation by addressing these three key hormone levels you can significantly improve your sleep quality and overall health during menopause testosterone estrodial and progesterone well there's one more hormone that has a big impact on sleep I've already mentioned it it's called cortisol often called the stress hormone when you're anxious constantly on high alert looking for danger worried or stressed your cortisol levels get too high that makes your mind race and your sleep fitful you don't want to take cortisol instead you want to make sure your cortisol levels don't get that high especially at night when you're trying to relax some of the Practical steps that I mentioned at the beginning of the video things like relaxation techniques and meditation and yoga and deep breathing and exercise those can all make a difference in reducing your overall cortisol levels which can ultimately improve your sleep if you're struggling with severe sleep deprivation trouble sleeping from menopause a hormone op optimization specialist can help you get your hormones to Just Right levels that transform your sleep a trained experienced hormone expert can help you with your hormones in three different ways they can help you by testing your levels by treating your deficiencies and by tweaking your hormones to get them optimized just right for minimal side effects and maximal benefits visit my website at simple hormones. comom referral and request a referral to a specialist if you're interested in using hormone replacement therapy to treat insomnia and other menopause symptoms but you're just not sure check out my comprehensive course the menopause solution all the details about the menopause solution are available on my website at simple hormones. comom decision this course is specifically designed to help you make your own informed HRT decision in about 2 hours if this video has been helpful please like it subscribe to my channel and hit that little notify Bell so you don't miss any future updates hey thank you so much for watching and here's to better sleep and feeling like yourself again
#Menopause #Insomnia #Science #Backed #Strategies #SLEEP
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Thank you Steve for another informative video!
I’d like to share a very recent and interesting discovery about oral Progesterone because this isn’t talked about much. I found that “slow” release compounded oral progesterone helps me sleep compared to a “fast” release formula like Prometrium. I’ve worked up to 100 mg at bedtime and 100 mg when I wake up at 1-2am. I am now getting a total of 6 hours deep quality sleep rather than that typical 2-3 hours of stressful sleep. Since I’ve only been doing a higher progesterone protocol (using 2 different delivery methods) for a couple of weeks, I’m hoping in time my total sleep time will improve even more as the progesterone continues its calming effect. And here I thought I had an intolerance to oral progesterone because when I started bHRT a year ago, it would intensify my anxiety especially in the middle of the night. It was a very scary experience. Hoping my discovery can help others too.
Thank you!!! Didn’t know about caffeine 10 hours thing….
Sleep is such a missing piece — and so many women I work with don’t realize that poor sleep is often a symptom of a deeper imbalance, not just a hormone drop.
When gut health, blood sugar, and the nervous system are overloaded, the body can’t enter true rest — and that’s when everything else (mood, metabolism, weight) starts unraveling too.
I’ve seen the biggest shifts when we address those root causes first. Grateful for this conversation — women need more of it 💛
Insomnia is pretty much a waking nightmare
Omgosh year the sleep is awful..without sleep you just go crazey..I heard you do get 20minutes even if your not sleeping an hour ..so even relaxing through the night equals 20minutes..also listen to meditation tapes as you go off to sleep..keep at it.❤nz
I’m a 60 year old male, recently broke up with my girlfriend after Front and a half years 58. She’s totally sleep deprived and she’s so stressed.
It’s probably too late for our relationship , but I love her very much and I only want her to have a happy healthy life.
I’m gonna send this to her in hopes that it’ll help her .
I was dleep deprived terribly . Sun we need sun .last summer I sat in the sun most of the day . Sun feeds the microbiom .
Meltonin needed . I figer covid caused me not yo be in the sun for five years as i worked shiff work.
Yes no caffein for me after breakfast .
Vitimin B 1 as in Benfotimine and other up to 1200 mgs foe a mounth through out the day along with b vitamins in the morning.
Allso pqq ,Co w10 . Red meat highest in glutimin .also Glicin Toarine , and creatine . All help clean the brain with magnesium and Mag L threanate .
All this and hormone supplements all are helping me .along with closing everything at night
Thankyou for your video and insight ..
I’ve sent a referral request a few times and never got an email back. Does that mean you just don’t have a referral for me in my area?
Such great info, I would love to know what you consider "optimal" levels of estradiol. Thanks so much,
🌟🌟🌟🌟🌟🌟🏆💛
Hi I’ve had an hysterectomy I was age 30 I’m now 40
I went onto oestrogen and testosterone 3 years ago and felt better for it but 3 years on anxiety hit the roof again so doc finally agreed to progesterone 100mg orally at night but it’s actually making me not sleep I thought it was meant to help sleep 🙈is this possible it can do this I’m only a week in taking it 😊
Let’s not push drugs please. HRT can lead to breast cancer
Unfortunately, HRT worked only for a couple of years, and I am back to 2-3 hours of sleep at night..my doctor doesn't want to adjust my Hrt for sleep issue….they say it is only for hot flash…
Do you need to take off clear optical glasses off to benefit from sun exposure?
Thanks for your information. Much apprieciated.
I seem to experience the total opposite side effect when taking 100mg oral progesterone. Instead of helping me sleep, it keeps me awake. I sleep horribly, 5 hours max. I lowered the dose to 50mg and it helped tremendously but I'm scared that's not enough to prevent uterine cancer. I am also wearing 0.075mg estradiol patch and using a low dose testosterone cream; neither seem to affect my sleep negatively, just the progesterone at a dose of 100mg. Do you have any advice ? Any research that 50mg progesterone can prevent uterine cancer?
Thank you for your time making these wonderful videos. I'm 47 and was diagnosed with PCOS in my 30s. I had Mirena inserted two years ago and haven't had any period since then. I have problem falling asleep sometimes. Do you think I can take oral progesterone while on Mirena? I'm seeing my OB/gyn in two weeks. I'm afraid she won't prescribe progesterone. But I feel like I have all the symptoms of low progesterone.
The hardest part is finding the right level of hormones. After 7 months of HRT I still have major problems
I’ve viewed hormone “specialist” MDs and neuroscientists online who repeat that progesterone is “not needed if the uterus has been removed.” Could you please address and detail this issue since you have stated that progesterone IS needed, even without one having a uterus. I think some opinions, even MDs, are based on seeing a woman as an assemblage of reproductive organs, not as a whole, independent person. Surely the brain is affected by this hormone as it is by estradiol, testosterone and the others? Kindly advise.
Thanks for all you do Steve, much appreciated.
Was so confused when I saw menopause and sleep but it was a man😂, so of course I had to click on
I take estradiol and prometrium 100mg but took a test and my estradiol level high and progesterone low inspite of taking hormones. I was having breakthrough mucus that look like blood shed. Can you tell me what that could be. I’m still struggling with anxiety and insomnia. I wake up early every day still. I thought the hormones would help with sleep. Any suggestions?
Thanks for addressing this … can u do a video on how to figure out what level of hormones to take … any side effects we should notice in the first few weeks / months . Thanks
Yep. The sleep issue is HUGE. Perhaps the most dangerous and destructive overall. I sometimes wouldn’t sleep at all. Zip. Or just 2-3 hours. Rarely, once or twice a year, would sleep 6-7 hours. After starting progesterone I sleep 7 hours.
thank you for such informative info i finally found a provider to prescribe me progesterone estradiol and soon testosterone im in post menopause havent got a good night sleep inthe last 4 years!! almost went insane! im already sleeping better since the first week of using 100 mg of prometrium!❤ thank God for this medication i feel optimistic now about getting my okd self back❤