Menopause & Circadian Rhythms: Reclaiming Rest in Midlife

Menopause & Circadian Rhythms: Reclaiming Rest in Midlife There’s a strange kind of loneliness that can settle in during the early hours of the morning — when the house is quiet, everyone else is sleeping soundly, and you’re wide awake, suffering from hot flashes or for no reason at all. If this sounds familiar, you’re not alone. For many women, menopause brings with it unexpected sleep struggles that seem to arrive out of nowhere and refuse to leave.

You might be asking yourself: Why am I so tired during the day but can’t sleep at night? What happened to my rhythm?

The answer lies in something we don’t often talk about — the relationship between menopause and your circadian rhythm.

What Is the Circadian Rhythm, and Why Does It Matter?

Our circadian rhythm is like an internal 24-hour clock, guiding when we feel awake, when we feel sleepy, and even how alert or hungry we are throughout the day. It’s regulated by light, hormones, and our behaviours — like when we eat, exercise, and rest.

During menopause, this delicate system can be thrown off course. Falling oestrogen and progesterone levels — the hallmark hormonal shifts of menopause — play a major role in regulating sleep. When those levels decline, the body's cues get fuzzy. You might feel sleepy at the wrong times or wired when you desperately want rest.

The Sleep Struggles of Menopause

Many women describe it as lying in bed with a body that feels tired but a brain that refuses to switch off. Others find themselves waking multiple times in the night, often drenched in sweat or overwhelmed by anxious thoughts.

The physical symptoms of menopause — hot flashes, night sweats, joint pain — don’t help. But underneath all of this, there’s a deeper disruption happening: your body clock is out of sync. And when your circadian rhythm is off, it doesn’t just affect sleep. It impacts your mood, energy, focus, and even your immune system. Reclaiming Rhythm: What Can Help?

While the hormonal shifts of menopause can’t be avoided, there are gentle and effective ways to support your circadian rhythm — and in turn, your overall wellbeing.

Here are a few that might help, shared in the spirit of trial and curiosity, not perfection.

1. Start with Light

Our circadian rhythm is deeply influenced by light. Getting natural sunlight in the morning — even just 10–15 minutes — can help reset your internal clock.

Example: After the school run or morning coffee, take a slow walk outside. Let the light hit your face. It’s a quiet anchor that can set your day on a steadier path.

2. Keep a Gentle Routine

The body loves rhythm — especially during times of transition. Try to wake up, eat, and wind down at roughly the same time each day.

Example: A warm herbal tea ritual at 9pm, followed by a book (not a phone), can gently signal to your body that it’s time to rest.

3. Tread Carefully with Caffeine, Alcohol and Screens

Menopause can make us more sensitive to stimulants. Even an afternoon cup of tea, an evening glass of wine, or endless scrolling before bed can interfere with your ability to fall asleep.

Example: If sleep feels elusive, experiment with cutting caffeine after 2pm, limiting alcohol in the evening, and replacing screen time with a journal or audiobook instead. See how your body responds.

4. Embrace Movement, Not Exhaustion

Exercise helps regulate your circadian rhythm, but it doesn’t have to be intense. In fact, overdoing it can have the opposite effect.

Example: A 20-minute yoga flow or a walk with a friend can work wonders. It’s about consistency, not effort.

5. Honour the Emotional Side Too

Let’s not forget — menopause isn’t just physical. It’s an emotional reckoning, a phase of life that invites deep reflection. And yes, sometimes that brings anxiety or low mood, both of which can further impact sleep.

Example: Journaling before bed, therapy, or simply voicing your experience with a trusted friend can offer emotional release and grounding.

How Hypnotherapy Can Help Reset Your Rhythm

One often overlooked, but incredibly powerful support during this time is hypnotherapy.

When the mind won’t quiet, or the body seems stuck in alert mode, hypnotherapy can offer a way back into calm. It works by guiding your subconscious into a deeply relaxed state — a space where stress softens, the nervous system settles, and sleep becomes more accessible.

Many women I work with tell me that hypnotherapy feels like finally exhaling after months of holding their breath. It’s not about being “put under” — it’s about being gently guided toward a state where your body and mind can begin to work with each other again.

As a qualified hypnotherapist with a special focus on menopause and sleep, I offer a safe, supportive space to explore what’s really keeping you up at night — whether it’s racing thoughts, hormonal anxiety, or a body that no longer feels predictable. Together, we can create practical, personalised strategies to rebuild your rhythm and reclaim rest.

Explore Additional Support: Menopause Mediations App

If you’re looking for an easy, accessible way to get support from home, I also recommend exploring the Menopause Mediations app. It’s designed specifically to help women sleep better through menopause, with guided meditations and tools to ease hot flashes, anxiety, and stress.

Whether used alongside hypnotherapy or on its own, it’s a beautifully calming resource to have in your pocket — a reminder that you don’t have to navigate this alone.

You Are Not Broken — You’re Rebalancing

It’s easy to feel frustrated or even betrayed by your body during this time. But what if we reframed it? What if this was not about losing control — but about learning new ways to listen?

Menopause is not a malfunction. It’s a transition. And with a bit of awareness and self-kindness, you can re-establish rhythm — not the exact rhythm of your younger years, but a steadier, wiser one that reflects where you are now.

Final Thoughts

If you’re lying awake tonight, know this: you’re not alone in your restlessness. Many women are walking this path alongside you, figuring it out one night, one breath, one morning light at a time.

There’s no perfect fix, but there is support. Whether that’s through sunlight, rituals, hypnotherapy, or a beautifully made app — your rhythm can return.

And if you're curious about whether hypnotherapy could help you, I’d love to support you in that journey.

About Me

Hi, I’m Meera Mehat, a qualified hypnotherapist with a special interest in menopause, sleep, and emotional wellbeing. I work with women navigating the changes and challenges of this powerful life stage — helping them reconnect with their bodies, restore restful sleep, and feel calmer and more in control.

With years of experience supporting clients through anxiety, hormonal shifts, and sleep disruption, I offer a compassionate, personalised approach — whether you're seeking relief from hot flashes, racing thoughts at 3am, or simply want to feel more like yourself again.

I also offer one-to-one hypnotherapy sessions, online or in person, as well as workshops and resources to support you along the way.

📩 To get in touch or book a session, visit: https://www.harleystreetconsulting.com/

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🧘‍♀️ Explore the Menopause Mediations App for guided support on sleep, anxiety, and hot flashes. https://hypnosisappstore.com/menopause-meditations/