How Menopause Hijacks Your Sleep: Circadian Rhythms, Melatonin & 'Simple' Fixes

I’m Lauren Chiren, CEO of Women of a Certain Stage and your guide to mastering menopause. Today I’m thrilled to welcome sleep scientist Dr Katharina “Kat” Koltermann to unpack why so many of us struggle to rest during perimenopause and beyond.

As a GP and certified menopause strategist, I know that disrupted sleep worsens hot flushes, mood swings and metabolic changes.

Kat shares evidence-based insights on how ageing eyes and reduced daytime blue light weaken your circadian rhythm, why melatonin is a timing signal—not a sedative—and which lifestyle “time-cues” reset your body clock.

You’ll discover why the pressure to “must sleep” backfires and how morning light exposure, strategic movement, balanced meals and clearer home-life communication restore your rest. Join us for practical tips to reclaim deep, restorative sleep at every stage of menopause.

Core Takeaways

• Prioritise morning light to strengthen your circadian rhythm as lenses age and blue light perception drops.
• Melatonin signals help time sleep but aren’t a cure—get medically-graded doses and respect natural darkness.
• Drop the “must sleep” mindset: replace pressure with curiosity, self-compassion and flexible rituals.
• Design daytime cues—exercise timing, mealtimes, social connection—to support effortless night-time rest.
• Align home schedules through open communication so everyone’s sleep needs—from teens to partners—are honoured.

[00:02:13] Sleep and aging challenges.

[00:05:02] Sleep needs and individual rhythms.

[00:08:48] Importance of sleep for interaction.

[00:11:34] Exercise and sleep quality.

[00:19:09] Control during menopause changes.

[00:20:03] Thoughts and emotions at night.

[00:25:00] Teenagers and sleep patterns.

[00:27:35] Impact of sleep on performance.

[00:32:30] Sleep duration and individual needs.

[00:37:21] Don't worry about sleep.

[00:38:15] Letting go of control.

Connect with me and checkout menopause talks, training and toolkits https://www.womenofacertainstage.com/

Contact Dr Kat https://drkatsleep.com/meet-dr-kat/