FERNWOOD FITNESS - PULSE eMagazine - Issue#16 - Flipbook - Page 40
A note on hormone therapy
and sleep
The Australasian Menopause
Society information sheet on sleep
(2025) notes that:
• “the use of oestrogen, alone or in
combination with a progestogen,
has been shown to improve the
subjective quality of sleep”
• “Women with hot 昀氀ushes treated
with menopausal hormone
therapy (MHT) show a marked
improvement in sleep quality”
• “the newer body identical
micronised progesterone may
cause somnolence. For this
reason, it is suggested to be
taken at night and may therefore,
also help improve sleep”
For more information on hormone
therapy, refer to AMS information
sheets on Oestrogen only therapy
and Combined Menopausal
Hormone Therapy.
Practical tips for hot 昀氀ushes
at night
If night sweats are sabotaging
your sleep, simple environment
tweaks can make a difference:
• Keep the bedroom cool
• Use a fan if possible
• Skip heavy bedclothes or tight
bedspreads
• Choose light cotton sheets
• Use layers that are easy to throw
off as your body temperature
changes
CBT I and mindfulness: strong
non medication options
There is also good
news for the non medication
toolkit. Evidence shows that
cognitive behavioural therapy for
insomnia (CBT I) and mindfulness
training can improve sleep during
the menopause transition.
Where to go for more help
If you want guided support,
psychologists trained in CBT I
and mindfulness interventions
can work with you to improve
sleep.
A referral from your GP under a
mental health care plan can help
you access a Medicare rebate
for psychology sessions.
You may also consider online
sleep programs that offer CBT
I or mindfulness based support,
including:
• A Mindful Way: CBT I and
mindfulness courses for
better sleep in the menopause
transition
• This Way Up: a low cost online
CBT I course for insomnia
• Bedtime Window: a free 5
session interactive digital
CBT i program with scienti昀椀c
support (free through
research studies)
This article is not intended to replace medical
advice. Always seek the advise of a quali昀椀ed
medial professional.
