Menopause brings on many changes — not the least of which may be sleep problems that have you counting sheep all night long. In fact, more than 60 percent of women will have difficulty sleeping at some point during their menopause years, and many will notice disruptions as early as perimenopause, which can occur up to 10 years before menopause begins. "When your ovaries slow down or stop ovulating altogether, you don't produce as much progesterone, which is a sleep-inducing hormone," explains sleep specialist Joyce Walsleben, PhD, an associate professor of medicine at New York University.

One study from Rush University in Chicago found that the longer a woman is in menopause, the more likely she is to have trouble falling asleep and staying asleep. In contrast, women are less likely to wake up early as they transition from perimenopause to menopause.

But that's not all: Perimenopause- and menopause-related hormone fluctuations can also trigger nighttime hot flashes known as night sweats that can prevent even the deepest sleeper from getting adequate slumber. In fact, in a study from Stanford University, nearly one-third of the participants (900 women aged 35 to 65) experienced insomnia because of their hot flashes. "As we age, our bodies can slow down," Dr. Walsleben explains. "Women who used to be able to burn the candle at both ends may not be able to do so anymore and may simply find that they need more sleep."

Sleep and Menopause: Tips to Better ZZZs

If you're approaching or are in the midst of menopause, rest assured — a good night's sleep can be yours. These expert-recommended tips can help:

Cool off: Instead of wearing bulky pajamas, sleep in your underwear or a short, sleeveless cotton nightgown, advises Walsleben. It's also helpful to lower the heat during the winter, pump up the air conditioning during warmer months, and trade your heavy comforter for a lighter, breathable sheet, she says.

Sip smarter: "Red wine, caffeine, and warm drinks are common hot flash triggers," says Howard Kravitz, MD, associate professor of psychiatry and preventive medicine at Rush University Medical Center in Chicago and principal investigator of a women's sleep study at Rush. "If these things seem to affect you, steer clear of them at least two hours before bed, or, if possible, avoid them altogether." It's also wise to try to down most of your fluids earlier in the day. "Urinary frequency tends to increase as we age, and getting up in the middle of the night to use the bathroom is extremely disruptive to sleep," he explains.

Create a prebed relaxation routine: "One of the biggest factors leading to insomnia is the fear or belief that you're not going to fall asleep," says Dr. Kravitz. "Don't assume that just because you're menopausal, you're going to be staring at the ceiling until dawn or that because hot flashes woke you up last night, they will tonight, too." Instead, he recommends making a concerted effort to de-stress before bed so you can leave your worries behind. Doing yoga, breathing deeply, or even reading a good book are effective ways to relax before bed.

Consider medication: "Low-dose birth control pills can stabilize levels of progesterone, improving your sleep in the process," explains Walsleben. She adds, "Women who suffer from intense hot flashes may also want to consider using hormone replacement therapy [HRT] medications." Although HRT can indeed help to ease severe hot flashes, experts recommend you use the lowest effective dose for the shortest amount of time possible to reduce your risk of related complications.

See a sleep specialist: If you've done all of the above and you're still tossing and turning all night, see a sleep specialist. "He or she can determine if menopause is actually the culprit, and if not, whether something else, such as depression, sleep apnea, or restless legs syndrome, is to blame," says Kravitz. "The sooner you start treatment, the sooner you can get the rest you need."