Have you ever noticed that after a rough night of sleep, your body just hurts more? Even little aches feel terrible? And big aches and pains feel unbearable. That’s not in your head. I’ve felt the same, and science shows poor sleep actually turns up the volume on pain.
This is the final part of our Pain Awareness in Midlife series. I’m Leah, a National Board-Certified Health and Wellness Coach, who helps midlife women navigate perimenopause and menopause with more energy, less pain, and more peace.
We’ve talked about inflammation, stress, and hormones. Today in Part 5, we’re going to focus on sleep, why it matters so much for pain, and what you can do to finally get better rest.
The Sleep-Pain Connection
There’s a strong bidirectional relationship between insomnia and pain. Between 67% and 88% of people with chronic pain experience sleep disruption, and at least 50% of individuals with insomnia report chronic pain. In a 2022 edition of JBMR+ (Journal of Bone and Mineral Research Plus), they reported that poor sleep not only affects general health but also has a direct impact on inflammation and pain response. It’s a vicous cycle and bears similarilities between the chicken and the egg scenario. Which came first? Poor sleep or pain.
Here’s what happens when we don’t sleep well:
- Your pain threshold drops → The brain becomes more sensitive to pain signals. That’s why headaches, joint aches, or muscle stiffness feel worse after a restless night.
- Inflammation rises → Just one night of poor sleep can increase inflammatory markers, which fuels joint pain and body aches due to increased levels of pro-inflammatory cytokines.
- Cortisol stays high → Poor sleep raises stress hormones, which trigger tension and pain.
- Healing slows down → Sleep is when your body repairs muscles, tissues, and your immune system. Without it, recovery stalls.
- Sleep problems → affect production of endorphins, the body’s natural painkillers.
- Chronic insomnia is a significant risk for developing new cases of chronic pain including fibromyalgia, musculoskeletal pain, and migraines.
So if you’ve been thinking, “I hurt more as I get older”—sometimes it’s not just age. It’s the sleep disruption that comes with hormone changes during the perimenopause and menopause years.
Real-Life Examples
Many women tell me:
- “My knees feel fine in the morning, but after a night of tossing and turning, the stiffness is awful.”
- “I notice my migraines hit harder after a few nights of poor sleep.”
- “When I wake up multiple times sweating, I ache the whole next day.”
You are not alone—this is a pattern many women in perimenopause and menopause have. I understand and have worked with many clients similar to you.
Although pain and sleep medications may be helpful short-term, research also shows that long-term use of both have potential side effects and an addictive nature. In addition, various medications cause insomnia, too. So finding more natural strategies will be beneficial for individuals and their long-term health and wellness.
Practical and Holistic Strategies
Sleep Hygiene Reset
- Keep bedtime and wake-up time consistent, even on weekends.
- Use a cool, dark, quiet environment which helps regulate melatonin and ease night sweats. Many experts suggest keeping the air conditioner thermostat on 64-68 degrees. You can use a fan or even a “chill” pillow if you’re too hot.
- No electronics 30 minutes to 1 hour before bed.
- Use blue blocking glasses or an app that adjusts the light in devices to an amber tint.
Calm Your Nervous System
- Try magnesium glycinate before bed for relaxation.
- Gentle stretching or deep breathing lowers cortisol and preps your body for deeper sleep.
- Getting professional support can be helpful as well including counseling from a licensed professional counselor or pastor or psychologist. Cognitive behavioral therapy approches have been documented to help.
- Try a sleep app with guided meditations such as Calm, Abide, Soultime Christian Meditation, or Hallow which help you relax which can help for sleep (and also anytime during the day when feeling stressed).
Support Hormones Naturally
- Reduce caffeine and alcohol in the afternoon/evening because they disrupt melantonin, insulin, growth hormone, and other hormones, and make both night sweats and sleep quality worse.
- Herbal teas like chamomile or passionflower can encourage rest. Just be sure they’re decaffeinated. But if a hot drink increases your hot flashes, don’t consume before bed.
- Avoid large meals 2-3 hours before bedtime because they can interfere with good quality sleep.
- Have your practioner run your hormone panel to see if you are low and might benefit from bioidential hormone replacement. Low progesterone is known to affect sleep quality. And low estrogen can contribute to cartilage breakdown and less joint lubrication which may lead to more joint pain, stiffness, and inflammation.
Supplements for Sleep and Pain Relief
- Talk to your own health practitioner before taking any supplements or medications.
- Glucosamine and Chondroitin supplements (separate or a combination) may be helpful since they can help with cartilage formation which helps with joint pain and function. Note: most are made from shellfish so if you’re allergic to shellfish, look for a brand not made from that.
- Vitamin D is important for bone and muscle function and also has anti-inflammatory effects.
- Omega-3 fatty acids are anti-inflammatory, help with joint pain and cartilage loss, and may improve mood plus brain health.
- As noted above, Magnesium Glycinate is one of the best forms of magnesium that helps promote calmness and sleep. Plus, it’s gentler on your digestive system.
Faith-Based Wind Down
- Journaling your worries, prayer, or meditating on scripture can quiet that racing mind and help you surrender stress before bed.
- Listen to quiet worship music 15 minutes before bed can help you wind down.
Movement
- Regular exercise and strength training can help improve strength, stability, and endurance which helps with joints and bones.
- A consistent exercise routine helps improve sleep by regulating your circadian rhythm your internal body clock so it knows when to sleep and when to wake up), reducing stress, increasing melatonin production which is needed for sleep, and improves deep sleep at night.
- Think of your body as a battery. The more you move during the day, the more “sleep potential” builds up which makes it easier to go to sleep later and remain asleep.
- Movement does not have to be intense to be helpful. Think low-impact. Just walk around the block or put music on in the house and dance around for one song. Or join a water class at the gym for gentle but effective exercise.
- Timing is key for exercise because you don’t want to exercise too close to bedtime. So for many people morning exercise is better or at least before 2:00 pm. A gentle after-dinner walk should be fine unless you’re race-walking.
Track Your Sleep & Pain
- Write down bedtime, wake time, number of wake-ups, and your pain level the next day. Over time, you’ll see your patterns, and that will help you take back control.
- Or wear a trackable device that will measure your sleep quality such as the Oura Ring, smartwatches, or wristbands. There are apps such as sleep cycle, pillow, or sleepscore that can be used as well.
Ladies, sleep is not just about rest. It is your body’s most powerful pain medicine. If you’re struggling with pain in midlife, improving your sleep can be one of the most impactful first steps.
So which one of these steps are you going to do this week? Or think of another one. The point is to just pick one and begin to help end your sleep and pain struggles!
*Disclaimer: This information is for educational purposes only and is not meant to be used as medical advice. Talk to your own health practitioner before beginning any nutritional or lifestyle modifications.
Leah Cheshire is a National Board Certified Health and Wellness Coach and retired speech-language pathologist and homeschooler. After having numerous health issues herself, she embarked on a wellness journey using various nutrition and lifestyle modifications. She then decided to return to school to help others. Leah now works primarily with midlife women who have hormonal problems, weight and digestive issues, pain, brain fog, and fatigue by providing guidance and accountability to help them decrease symptoms and improve their overall health. If you need help from someone who, not only has helped clients but who also has been in your shoes, reach out today to set up a free 20-minute session. Click here to schedule.
