PUNTOS de Salud is now R e n i a
Menopause Symptoms: Hot Flushes and Sleep
Menopause symptoms: discover how they can affect sleep, hot flushes and daily wellbeing, which habits may help and when to seek advice. Explore the complementary approach of Traditional Chinese Medicine.
WOMEN’S HEALTH
Salva Gianfreda
10/12/20268 min read
Menopause: Sleep, Hot Flushes and Changes in Well-being
Some nights, your sleep seems lighter than usual. You wake up feeling hot, struggle to fall asleep again and notice that you have less energy or patience the following day. Perhaps you are also experiencing changes in your mood, persistent tiredness or difficulty concentrating.
When several of these changes occur during the same stage of life, it is natural to wonder whether they are connected.
Menopause is a natural transition, but that does not mean every woman experiences it in the same way. Some notice very few symptoms, while others experience changes that affect their sleep, work, relationships and everyday well-being.
Understanding what may be happening, learning about the available options and recognising your own needs can help you approach this stage with greater clarity.
At Renia, Traditional Chinese Medicine offers a complementary, individualised perspective that takes account of how you feel and the aspects of your well-being that concern you. This approach does not replace medical assessment or treatment recommended by qualified healthcare professionals.
What Happens During Menopause?
Menopause is identified retrospectively after 12 consecutive months without a menstrual period, provided there is no other explanation for the absence of menstruation. The transition leading up to this point is known as perimenopause.
During this stage, changes in hormone levels can influence body temperature, sleep, mood, sexual function and other aspects of well-being.
Although menopause is often associated primarily with the end of menstruation, its effects can be broader. Symptoms may begin before your final period and continue into postmenopause.
Your age, medical history, general health and personal circumstances all influence how you experience this transition.
If you are still having periods but have started noticing changes in your cycle, read our guide to perimenopause symptoms and changes.
The NHS provides a useful overview of common symptoms in its guide to menopause and perimenopause symptoms.
Hot Flushes and Night Sweats: Why They Can Disrupt Your Day
Hot flushes are among the best-known symptoms of menopause. They are sudden sensations of warmth that can affect your face, neck and chest. They may also be accompanied by sweating, flushing, palpitations or a feeling of unease.
When these episodes occur at night, they can interrupt your sleep and leave you feeling tired the following day.
Not every woman experiences hot flushes in the same way. They may be occasional or frequent, mild or intense. Their duration and impact on everyday life also vary.
What You Can Try in Everyday Life
A few simple measures may help you identify what makes these episodes more uncomfortable:
Keep your bedroom cool. Adjust the temperature to your preference and use bedding that makes it easier to manage changes in body temperature
Dress in layers. This allows you to adapt more comfortably when you feel too warm
Notice possible triggers. Alcohol, hot drinks, spicy food or warm environments may aggravate symptoms for some people, although this varies
Keep a record of episodes. Noting their frequency, intensity and circumstances may help you identify patterns
Seek help if symptoms affect your daily life. You do not have to accept symptoms that significantly interfere with sleep or everyday activities
These measures may improve comfort, but they are not always enough to manage hot flushes. Medical options are available for menopausal vasomotor symptoms, including hormone therapy when appropriate and non-hormonal alternatives.
The right option depends on your symptoms, medical history, preferences and possible contraindications. You can read the NICE recommendations on managing menopause symptoms for further information.
Menopause and Sleep Problems: When Rest Becomes Difficult
Poor sleep can become one of the most challenging aspects of this stage of life.
You may struggle to fall asleep, wake several times during the night or open your eyes much earlier than intended. Sometimes the problem is not simply the number of hours you sleep, but waking up feeling as though you have not rested properly.
Night sweats can contribute to these awakenings, but they are not the only possible explanation. Stress, anxiety, changes in routine, certain medicines and other sleep disorders can also play a part.
When sleep is repeatedly interrupted, it is understandable that you may have less energy during the day, find it harder to concentrate or feel more irritable.
Habits That May Support Better Sleep
Keep a reasonably regular routine: try to go to bed and wake up at similar times, while allowing for your needs and responsibilities.
Create a comfortable sleeping environment: a dark, quiet and cool bedroom may help. If you experience night sweats, keep lightweight nightwear and water nearby.
Wind down before bed: you could spend the last part of your evening reading, listening to calming music or doing something relaxing.
Notice the effects of caffeine and alcohol: if you suspect they affect your sleep, try adjusting your consumption and observing whether anything changes.
Do not ignore persistent problems: if you have been sleeping poorly for weeks, tiredness affects your daily functioning or you suspect another sleep disorder, speak with a healthcare professional.
NICE recommends considering menopause-specific cognitive behavioural therapy for certain sleep problems associated with vasomotor symptoms. It may be considered alongside other treatment options or when those options are unsuitable or not preferred.
You can read the NICE guidance on treatment options for menopause-related sleep problems.
If you also find that stress and tiredness are accumulating, you may find our article on stress and exhaustion helpful in understanding how these difficulties can affect everyday life.
Mood Changes, Anxiety and Persistent Tiredness
Not all menopause symptoms are physical.
Some women notice that they feel more sensitive, react more strongly to everyday situations or find it harder to manage their usual demands. Others experience anxiety, reduced motivation or periods of low mood.
Hormonal fluctuations may contribute to these changes, but they do not necessarily explain everything you are experiencing.
Repeatedly poor sleep can affect mood and concentration. At the same time, professional responsibilities, caring for family members, relationships and other life circumstances may contribute to a sense of exhaustion.
It is therefore helpful to consider the broader picture rather than automatically attributing every difficulty to menopause.
How to Recognise What You Need
It may help to pause and ask yourself a few questions:
Do I feel tired even after resting?
Have I been sleeping worse than I was a few months ago?
Am I finding it harder to concentrate or complete everyday tasks?
Am I feeling more anxious or irritable than is usual for me?
Are there circumstances in my life that are increasing my daily demands?
The aim is not to diagnose yourself, but to recognise what is affecting your well-being and what kind of support you may need.
If low mood, anxiety or tiredness persists, interferes with everyday life or worsens, speak with a healthcare professional. Depression and other medical conditions can occur during this stage and deserve appropriate assessment.
Concentration, Memory and Other Physical Changes
During menopause, some women describe a feeling of brain fog. They may find it harder to concentrate, remember a word or recall why they have walked into a room.
These experiences can be frustrating, particularly when you have many responsibilities. Sleep problems, stress and changes in mood may also affect concentration.
If you notice significant, progressive or persistent changes in your memory or thinking, do not automatically attribute them to menopause. A healthcare professional should assess whether other causes need to be considered.
Vaginal dryness, discomfort during sex, changes in sexual desire and muscle or joint discomfort may also occur. Some of these symptoms have specific treatment options, so it is worth discussing them with a healthcare professional.
You do not need to wait until symptoms become severe before asking for help.
A Practical Seven-Day Exercise to Observe Your Symptoms
When several changes occur together, it can be difficult to work out which have the greatest impact or when they tend to happen.
For one week, try keeping a brief record of the following:
1. Sleep: note when you go to bed, how often you wake during the night and how you feel when you get up.
2. Hot flushes and night sweats: record when they occur and whether they interrupt your activities or sleep.
3. Energy: notice when you feel most tired and how this affects your usual tasks.
4. Mood: make a note of anxiety, irritability or low mood without judging yourself for experiencing them.
5. Daily circumstances: record unusual stress, changes in routine, alcohol consumption or other factors that may help you understand the context.
At the end of the week, look for simple patterns. Do your awakenings coincide with night sweats? Are you more tired after particularly disrupted nights? Which symptoms interfere most with your daily life?
This record cannot diagnose the cause of your symptoms. Its purpose is to help you describe what you are experiencing and support a more focused conversation with a healthcare professional.
The Traditional Chinese Medicine Approach to Menopause
Traditional Chinese Medicine (TCM) considers well-being from an individualised perspective. In traditional practice, the practitioner takes account of the symptoms a person describes, how they have developed and other aspects of their circumstances when considering an approach.
From this perspective, two women of the same age may receive different assessments if one is mainly concerned about hot flushes and the other about sleep problems, tiredness or recurring discomfort.
At Renia, a session focuses on understanding your individual situation and considering whether a complementary approach may be appropriate for your needs. Depending on your circumstances and the suitability of each method, TCM may include acupuncture, Chinese herbal medicine or other traditional techniques.
You can learn more about how Traditional Chinese Medicine works at Renia and how an individualised approach is considered.
It is important to distinguish this traditional perspective from what scientific research has established.
Evidence on acupuncture for hot flushes and other menopausal symptoms is mixed. Some studies have reported improvements compared with no treatment, but results do not consistently show that acupuncture is more effective than sham acupuncture for hot flushes. It should therefore not be presented as a guaranteed treatment.
The National Center for Complementary and Integrative Health (NCCIH) reviews the scientific evidence on menopausal symptoms and complementary approaches, including acupuncture and herbal products.
Chinese herbal medicine also requires caution. Products may vary in composition and quality, may interact with medicines and may not be suitable for everyone. Always inform the professionals involved in your care about any treatments or supplements you use.
TCM should be considered, where appropriate, as a possible complement to medical care, not as a substitute for assessment, diagnosis or treatment recommended by qualified healthcare professionals.
When Should You Seek Medical Advice?
Although many menopause symptoms are common, it is important not to assume that every new change is hormonal.
Arrange a medical assessment if:
Hot flushes or sleep problems significantly affect your daily life
Tiredness is persistent or has no clear explanation
Anxiety or low mood continues or worsens
You experience significant changes in memory or concentration
New, severe or concerning symptoms develop
You need information about available treatment options
If you have gone 12 months without a period and then experience any vaginal bleeding, seek medical advice. Bleeding after menopause should be assessed even if it is light.
If you experience very heavy bleeding accompanied by severe dizziness, fainting, significant weakness or shortness of breath, seek urgent medical care.
A healthcare professional can help assess your symptoms and explain the available options, taking account of your medical history, preferences and circumstances. Not every woman needs the same treatment, and decisions should be individualised.
A Stage of Life That Deserves Attention, Not Resignation
Menopause can change how you sleep, how you feel during the day and how you manage everyday activities. For some women, these changes are mild; for others, they require support and treatment.
Understanding what you are experiencing, observing your symptoms and seeking guidance when needed can help you make more informed decisions.
There is no single way to experience menopause and no universal solution for every symptom. What matters is that your concerns are taken seriously and that you find support appropriate to your circumstances.
At Renia, Traditional Chinese Medicine is offered as an individualised complementary approach, while recognising the importance of appropriate medical care.
You can explore our Traditional Chinese Medicine approach to women's health to learn more about the complementary support offered at Renia.
Ready to Take the First Step?
Begin with a 90-minute first session to discuss your situation, receive an assessment from the perspective of Traditional Chinese Medicine and begin treatment when appropriate.
Medical Sources and Further Reading
1. NHS — Symptoms of Menopause and Perimenopause: an overview of common menopause and perimenopause symptoms, including hot flushes, night sweats, sleep disturbances and changes in mood.
2. NICE — Menopause: Identification and Management: clinical recommendations on identifying menopause, treatment options and managing symptoms such as hot flushes and sleep problems.
3. National Center for Complementary and Integrative Health (NCCIH) — Menopausal Symptoms: In Depth: a review of the available scientific evidence on acupuncture, herbal products and other complementary approaches to menopausal symptoms.
Notice
Traditional Chinese Medicine, including acupuncture, Chinese herbal medicine, moxibustion, ear acupuncture, cupping and nutritional guidance, is offered at Renia as complementary therapy, in accordance with Decree 55/2010 of the Balearic Islands Government and applicable Spanish legislation. These therapies do not replace diagnosis, treatment, prescription or follow-up by a qualified healthcare professional. The information in this article is for general educational purposes only and does not constitute a diagnosis or an individual treatment recommendation.
VISIT
Gilabert de Centelles 19, 5th floor
07005 Palma
Monday - Saturday
By appointment only
CONTACTS
Renia ® 2026. All rights reserved.
Legal Notice | Privacy & Cookies Policy | Medical Disclaimer
"Renia offers traditional Chinese medicine as a complementary therapy. It does not replace medical diagnosis or treatment. Please consult your doctor for any health concern."