Menopause and Sleep: How Exercise Timing May Help

It is 3am. You have kicked the duvet off, pulled it back on, checked the time twice and started mentally writing tomorrow’s shopping list. You used to sleep through anything. Now you wake up hot, wired or both, and the next day feels like wading through treacle while juggling work, teenagers and everything else. If this sounds familiar, you are in good company. Menopause and sleep problems are very common, and while exercise is not a cure, the type and timing of your activity may make a real difference. Here is general information on why sleep changes, what may help, and when to see your GP.

I am a personal trainer, not a doctor. Please speak to your GP about menopause symptoms, especially if they are affecting your daily life.

Why menopause affects sleep

The NHS lists problems sleeping among the common symptoms of menopause and perimenopause. These can start in your 40s, sometimes earlier, often while periods are still happening. Common reasons sleep gets worse include:

• Hot flushes and night sweats waking you up.
• Anxiety and low mood making it hard to switch off.
• Needing the loo more often during the night.
• Joint aches making it hard to get comfortable.
• Life itself: many women going through menopause are also caring for teenagers, ageing parents or both.

Menopause and sleep: what the NHS suggests

The NHS page on things you can do to help with menopause symptoms includes regular exercise, keeping cool at night, cutting down on alcohol, caffeine and spicy food, and sticking to a regular sleep routine. For general sleep problems, the NHS guidance on insomnia suggests going to bed and waking up at the same times each day, relaxing before bed and making your bedroom dark and quiet.

How activity timing may help

Regular exercise may help you fall asleep more easily and sleep more deeply. But when you exercise can matter, especially if night sweats are an issue.

Morning or lunchtime: a great time for most women

Getting outside in daylight and moving early in the day may help set your body clock. A brisk walk to school or work, or a lunchtime walk around the block, is a simple start. Many women find a morning or daytime workout leaves them pleasantly tired by bedtime.

Early evening: fine for many

If evenings are your only free time, a class or workout finishing a few hours before bed is usually fine. Leave time to cool down and wind down afterwards.

Late at night: be careful

Hard exercise right before bed raises your body temperature and can leave you feeling wired, which may make night sweats and getting to sleep harder. If you can only train late, choose gentle stretching, yoga or mobility work instead of intense intervals.

My post on exercise and sleep goes into more detail on timing.

A weekly plan for better sleep

Here is a simple structure you could try for four weeks. Adjust it to your life and energy.

• 2 strength sessions (30 to 45 minutes): squats, deadlifts, rows and presses. Strength training also supports your bones and muscles as oestrogen drops. See my menopause workout plan.
• 3 to 5 brisk walks (20 to 30 minutes), ideally in the morning or daylight hours.
• 1 calmer session: yoga, stretching or mobility.
• Every evening, 10 minutes of wind-down (see below).

10-minute evening wind-down

1. Cat-cow on hands and knees: 8 slow reps.
2. Child’s pose: 5 slow breaths.
3. Lying knee hugs: 30 seconds.
4. Lying spinal twist: 30 seconds each side.
5. Legs up the wall: 2 minutes.
6. Slow breathing: breathe in for 4, out for 6, for 2 minutes.

Practical habits that may help

• Keep your bedroom cool. A fan, light layers and breathable bedding can help with night sweats.
• Watch alcohol and caffeine. Both can affect sleep. Try having your last coffee before midday for a couple of weeks and see how you feel.
• Keep a regular wake time, even at weekends.
• Get daylight early. Even 10 minutes outside in the morning helps.
• Keep a notepad by the bed to offload the 3am to-do list.
• Do not lie there for hours. If you are wide awake for a long time, get up, do something calm in dim light, then go back when you feel sleepy.

For more ideas, the NHS Every Mind Matters guide on how to fall asleep faster and sleep better is practical and clear. If hot flushes are a big problem, my post on hot flushes and exercise has tips for training comfortably.

When to see your GP

See your GP if poor sleep is affecting your daily life, if you have menopausal symptoms that are bothering you, or if you feel very low or anxious. There are treatments available, including hormone replacement therapy (HRT) and talking therapies such as CBT for insomnia, and your GP can talk through what suits you. Also see your GP if you snore loudly, stop breathing or gasp at night, or feel extremely sleepy during the day, as these can be signs of other conditions. The NHS has a full guide to the menopause.

Where a bootcamp class fits

A daytime or early evening class can be a good anchor for your week: regular strength training, some cardio and time with other people who get it. In my classes there is always an easier option for days when you have barely slept. If tiredness is your main issue, my SYP Recharge energy and focus class is built for exactly that. And my post on perimenopause and strength training explains why lifting matters so much at this stage.

FAQs

Why can’t I sleep during menopause?

Night sweats, hot flushes, anxiety, needing the loo and hormonal changes can all disturb sleep. Your GP can help identify what is driving it and discuss treatment options.

What time of day should I exercise to help menopause sleep?

Morning or daytime exercise works well for many women. If you exercise in the evening, finish a few hours before bed and keep late sessions gentle.

Does HRT help with sleep?

HRT can help with symptoms like night sweats that disturb sleep for some women. It is not right for everyone, so discuss the benefits and risks with your GP.

Can exercise make night sweats worse?

Intense exercise close to bedtime may raise your body temperature. Training earlier in the day and keeping your bedroom cool may help.

Book your first class

If you want a regular, sociable workout that may help you sleep better, come and join us. SYP Bootcamp runs 45-minute small-group classes indoors in a church hall in Archway N19, max 10 people, £15 a class, with every exercise scaled to how you feel that day. Book your £15 class here or call or WhatsApp me on 07301 512215. If you would like a one-to-one plan built around menopause symptoms, take a look at my personal training for women in Archway.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.