We live in a world that never really sleeps—and, above all, is never really dark. As renowned sleep researcher Matthew Walker aptly puts it: “We live in a darkness-deprived society.”

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The menopausal transition brings a wave of physical and emotional changes, with sleep disruptions being among the most common complaints, affecting about 50% of women in this phase. Often, sleep issues coincide with hot flushes or other symptoms. In perimenopause—the transition period before menopause—sleep problems may start suddenly. Interestingly, women in some cultures, like Japan, report fewer sleep issues, possibly due to dietary or social differences.

2:58 a.m. Snap – suddenly you’re awake. No loud noise, no nightmare. Your eyes open and you just know: falling asleep again won’t be easy. Your mind starts racing – sheep counting, tomorrow’s presentation, that last conversation with your daughter. Around five, you slowly drift off again – just before the alarm goes off at six. Welcome to the new sleep rhythm experienced by many women during menopause.

What many don’t realize: sleep disturbances are often one of the very first signs of hormonal changes. Long before periods stop or hot flashes begin, sleep becomes lighter, more restless, more fragmented. But what’s behind it – and what can you do to finally sleep through the night again?