A just-released study from the University of Pittsburgh (published July 8 in Menopause) tracked nearly 3,000 women from midlife onward. It found that poor sleep during the menopausal transition isn’t just uncomfortable—it’s a major predictor of future heart events and even early death.
Researchers analyzed what’s known as Life’s Essential 8 (LE8)—a health scorecard from the American Heart Association that includes diet, exercise, blood pressure, blood sugar, sleep, and more. Only 1 in 5 women scored well overall. But among all eight metrics, four stood out as the strongest predictors of future heart problems: blood sugar, blood pressure, nicotine use… and sleep.
Why does sleep matter so much?
Poor sleep can spike inflammation, raise stress hormones, disrupt blood sugar control, and increase blood pressure—all of which take a toll on your cardiovascular system over time.
And let’s be real: Menopause already brings enough disruptions. Between night sweats, hormone fluctuations, and anxiety, a solid night’s sleep can feel out of reach. But that doesn’t make it optional.
The good news? This stage of life is also a key window for prevention. As lead researcher Dr. Samar El Khoudary put it, menopause is a time of “accelerating cardiovascular risk”—but also an opportunity for women to “take the reins.”
So what can you do? - Aim for 7–9 hours of consistent, quality sleep each night.
- Stick to a regular sleep-wake schedule (even on weekends).
- Avoid alcohol, screens, and heavy meals close to bedtime.
- Consider magnesium, melatonin, or gentle herbal support (like valerian or ashwagandha) if needed.
- Talk to a doctor about hormone-related sleep issues.
If you’re a woman over 45—or love someone who is—this research is a timely reminder that sleep isn’t a luxury. It’s one of the most powerful and underappreciated tools for protecting your heart and your life.
Rest well, stay strong.
Because your heart is listening,
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
Sources:
The sleep-heart link doctors are urging women over 45 to know. (2025). ScienceDaily. https://www.sciencedaily.com/releases/2025/07/250709091702.htm
Rachel Mace
Managing Editorial Director, e-Alert
with contributions from the research team
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