If your once-steady sleep schedule has gone haywire during perimenopause or postmenopause, you’re not imagining it. Hormonal changes can throw off your circadian rhythm, your body’s internal 24-hour clock, and leave you feeling out of sync.

The good news? With a better understanding of these changes and a few adjustments to your daily habits, you can restore balance, support your hormones, and feel more energised.

How Menopause Affects Your Circadian Rhythm

Your circadian rhythm influences sleep, hormone release, temperature regulation, and metabolism. During menopause, declining oestrogen and progesterone levels disrupt this rhythm, especially at night.

Research shows that melatonin levels drop significantly in menopausal women, and the body’s circadian phase shifts earlier. That means your body may get sleepy (or wake up) earlier than before, often causing sleep fragmentation or early morning wake-ups.

Beyond sleep, hormonal changes also affect brain areas that regulate your sleep-wake cycle and mood. The result: lighter, more restless sleep and that all-too-common 3 a.m. alertness.

What Happens When Your Clock Is Off

A disrupted circadian rhythm can intensify other menopause symptoms.

Poor sleep increases brain fog, mood swings, and fatigue. Night sweats and hot flushes, triggered by small rises in core temperature, often worsen at night. Repeated awakenings then confuse your body clock further, reinforcing the cycle.

Disruption doesn’t end at night. It can also affect your appetite, cravings, and weight. Misaligned sleep and eating patterns (sometimes called social or eating jetlag) have been linked to weight gain and metabolic issues.

The timing of your meals matters too. Emerging research in “chrononutrition” shows that eating earlier in the day helps regulate blood sugar, support metabolism, and reduce menopausal weight gain. 

Strategies for Rebalancing Your Rhythm

You can’t stop hormonal changes, but you can support your internal clock. Here’s how:

1. Get Morning Light Daily

Natural light in the morning is one of the most powerful tools to reset your circadian rhythm. It tells your brain it’s time to wake up, suppressing melatonin and boosting alertness.

Aim for 30 minutes of sunlight within an hour of waking. If it’s still dark, use a light therapy lamp. This morning exposure also helps you fall asleep more easily at night.

Tip: Take a walk, sip coffee by a window, or open your curtains first thing. At night, dim lights and avoid screens in the hour before bed to encourage melatonin production.

2. Stick to a Consistent Sleep Schedule

Your body thrives on routine. Go to bed and wake up at the same time each day, even on weekends. This regularity helps your body anticipate sleep and promotes more restorative rest.

Resist the urge to nap excessively or crash early after a bad night. Instead, anchor your schedule and allow your body to gradually adjust.

3. Time Meals to Support Metabolism

Eat your largest meals earlier in the day and avoid heavy dinners or late-night snacks. Your metabolism slows in the evening, and eating late can interfere with sleep and blood sugar control.

Aim to finish your last meal at least 2–3 hours before bedtime. Breakfast and lunch should be your most nourishing meals to align with your body’s metabolic peak.

4. Move Your Body at the Right Time

Exercise is a powerful regulator of sleep, mood, and metabolism, but timing matters.

Morning or afternoon workouts can help sync your circadian rhythm. Intense evening exercise, however, can raise core temperature and adrenaline levels, making it harder to fall asleep.

Try morning walks, mid-day strength sessions, or early evening yoga. Even gentle movement helps, as long as it’s not too close to bedtime.

5. Fine-Tune the Rest of Your Routine

A few more ways to support your circadian health:

Create a calming wind-down ritual
A predictable bedtime routine signals your brain that it’s time to rest. Try light stretching, meditation, or reading in dim light.

Optimise your sleep environment
Keep your bedroom cool, dark, and quiet. Use fans, cotton bedding, and blackout curtains to manage hot flushes and minimise light disruptions.

Watch caffeine and alcohol
Avoid caffeine from mid-afternoon and limit alcohol in the hours before bed. Both can disrupt your sleep cycle and worsen night sweats.

Manage stress
Stress increases cortisol, a hormone that can interfere with your circadian rhythm. Prioritise calming activities, stay socially connected, and don’t hesitate to seek support if you’re feeling overwhelmed.

A Natural Way Back to Balance

Think of your body like a finely tuned orchestra. Menopause may throw a few instruments off, but your daily habits are the conductor that brings it back into harmony.

By prioritising morning light, meal timing, regular sleep, and supportive movement, you’re giving your body the signals it needs to restore rhythm and feel more energised, day and night.

If you’re still struggling with sleep or menopausal symptoms, talk to your healthcare provider. You don’t have to go through it alone.

Disclaimer: Medicinal cannabis and CBD oil are unapproved medicines in NZ which means that there is no conclusive evidence for their effect, apart from Sativex. Many doctors do not routinely prescribe cannabis medicines. The above article was written for general educational purposes and does not intend to suggest that medicinal cannabis can be used to treat any health condition. Please consult with your healthcare provider.