From puberty to pregnancy to menopause, getting good sleep is a moving target for many women. Sleep is affected by fluctuating hormones, shifting life roles, and changing health issues and risks.
You’ll also find articles and podcast episodes covering a wide range of sleep topics, from managing restless leg syndrome and understanding sleep apnoea to choosing the right mattress and developing good sleep hygiene habits.
During South Africa’s Women’s Month this August, Restonic SA and the Restonic Ezintsha Sleep Clinic are highlighting sleep challenges women face and how to overcome them to unlock the full power of sleep.
“Sleep is not one-size-fits-all,” says Dr Bentley, who heads up the Restonic Ezintsha Sleep Clinic. “Women’s sleep needs change dramatically over their lifetimes, but we don’t talk enough about how things like menstruation, pregnancy and menopause can directly impact sleep quality. Understanding this is key to managing sleep better and supporting women’s health overall.”
Hormones and sleep: From menstruation to menopause
From the moment a girl begins menstruating, hormonal changes begin to affect sleep. Oestrogen and progesterone, both of which are present in abundance during the menstrual cycle, can support better sleep by improving duration, enhancing deep sleep and protecting against sleep apnoea.
But there’s a catch. “For women with painful periods, disrupted sleep is common, and poor sleep makes pain harder to tolerate,” says Dr Bentley. “Speak to your doctor about the right anti-inflammatories or even consider short-term sleep medication for just those few days a month if needed.”
Teens (all genders) also experience sleep disruptions, Dr Bentley says, because during adolescence, the body’s internal clock (circadian rhythm) naturally shifts later. This shift usually occurs between the ages of 14 and 16 and means teens will get sleepy about an hour later. However, they still need the same amount of sleep. This can clash with school start times.
For women, sleep disruption can intensify dramatically during pregnancy, particularly in the third trimester. A growing belly, increased night-time bathroom trips, and hormone-related nasal congestion or iron-deficiency-related restless legs can all contribute to poor sleep.
“About 50% of women report poor sleep in pregnancy,” says Dr Bentley. “We now know that poor sleep in the third trimester is linked to a higher risk of postpartum depression, so it’s essential to get support early.”
Then comes menopause, where declining oestrogen and progesterone levels can disrupt sleep directly and indirectly, whether through hot flushes, mood swings, or increased risk of sleep apnoea.
“It’s not just about hormones,” Dr Bentley adds. “As we age, melatonin levels drop, which means we produce less of the hormone that tells our body it’s time to sleep. Women in their 50s and 60s often find they just aren’t as sleepy at bedtime as they used to be.”
Dr Bentley urges women to be alert to changes. “If you never snored before and now you do, don’t brush it off. It might be sleep apnoea. Tools like the STOP BANG questionnaire (freely available online) can help you assess the risk.”
A holistic approach to sleep health
Adéle de la Reÿ, group marketing manager at Sleep Group, says the company is championing women’s sleep health through education, design innovation and collaboration with experts like Dr Bentley.
“We’ve relaunched our premium Genessi range with a clear focus on supporting women’s sleep,” she says. “From temperature-regulating memory foam to advanced ergonomic support that caters to women’s changing bodies, we’re designing for comfort – and for life.”
The Genessi range features Snow Drop ceramic-infused gel memory foam, which dissipates heat more effectively to support deeper, cooler rest, which De la Reÿ says is ideal for women experiencing hot flushes. “Combined with our commitment to sharing expert sleep advice, it’s part of our broader mission to help women prioritise their wellbeing through better sleep,” she says.
Start your sleep check-in
If you’re struggling with fatigue, poor concentration or sleepless nights, Dr Bentley encourages a simple first step: take the seven-question assessment on the Restonic Ezintsha Sleep Clinic webpage to see if you may benefit from a professional sleep consultation.
