Sleep and Exercise During Menopause: What You Need to Know

Menopause brings unique challenges for sleep, energy, and overall health. Hormonal changes can disrupt rest, increase stress and even affect weight. The good news? Smart lifestyle choices, especially around movement and nutrition, can make a big difference. 

We spoke with two Trinity Health experts:

• Jennifer Jordal, PT, Physical Therapist, Trinity Health Rehabilitation – Lakes Village  
• Christopher Morgan, MD, Neurologist and Sleep Specialist, Trinity Health Medical Group 

Together, they shared practical ways to support bone health, muscle mass and better rest during menopause. 

🏋️ Exercise & Movement

Q: What type of exercise is best for maintaining bone health and muscle mass? 
Jennifer Jordal, PT: 

• Strength training stimulates both bone formation and muscle protein. Use dumbbells, resistance bands or bodyweight moves like squats and push-ups.
• Exercises like walking, stair climbing or dancing are especially helpful for the hips and spine. 

Q: How does strength training specifically benefit women in menopause? 

Lower hormone levels during menopause lead to muscle and bone loss. Strength training helps counteract these changes, preserving muscle and reducing bone loss. 

Q: Is there a “sweet spot” for cardio vs. strength training?

Combining both is best:

• Strength training: 3 days/week
• Cardio: 5 days/week

Another option is short, high-intensity interval training (SIT). Example: a 20-minute session of 10–30 second sprints. Activities include biking, swimming or walking/running. Aim for 3 times a week for SIT training.

Q: How does over-exercising impact hormone balance and stress levels?

Over exercising raises cortisol, which can cause your body to store belly fat and cause inflammation.  

SIT training and balanced routines help keep stress hormones in check. Pair exercise with low-inflammatory foods, hydration and active rest days. 

😴 Sleep & Recovery

Q: Why do sleep problems get worse during menopause, and how does that impact health? 
Christopher Morgan, MD: 

Hormonal changes increase nighttime awakenings and night sweats, leading to insomnia. Sleep apnea risk also rises. Poor sleep affects metabolism, weight and overall health. 

Q: Are there foods or timing strategies that support better sleep? 

• Avoid refined sugars as they’re linked to worse sleep quality.
• Skip large, high protein meals within 3 hours of bedtime.
• If hungry, choose a light, healthy carb snack.
• Foods rich in melatonin, magnesium or tryptophan may help. 

Q: How does poor sleep affect hormone balance?

Poor sleep disrupts hunger hormones, metabolism and cortisol levels. It also lowers melatonin regulation and worsens energy balance. Lower estrogen and progesterone also further reduce sleep quality.

✅ Key Takeaways:

• Combine strength training and cardio for bone and muscle health.
• Avoid overtraining to keep cortisol in check.
• Prioritize sleep hygiene and smart nutrition for better rest.

Read: Menopause Nutrition Tips: Support Brain, Mood & Body

You Don’t Have to Navigate Menopause Alone

Trinity Health’s menopause experts offer proven strategies to help you improve sleep, maintain strength and support overall health. Find a provider near you.

Menopause Specialists