Menopause brings big changes! Hot flashes, night sweats, disrupted sleep, mood swings and more. One everyday habit you may rely on (coffee with caffeine) can actually make some of those symptoms worse. Reducing or cutting out caffeine can provide relief. This article explores how caffeine affects menopause, what the research shows and how you can make smoother, calmer daily changes.
What’s Going On During Menopause
Menopause is more than just the end of periods. It’s a major shift in hormone levels, especially estrogen and progesterone, which influences temperature regulation, sleep, mood, cognition, bone health and metabolism (Duralde et al., 2023).
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Vasomotor symptoms (VMS): hot flashes and night sweats occur in up to ~80% of women during the transition (Geraci et al., 2024).
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Other effects: disrupted sleep, mood changes, cognitive shifts, bone density loss and increased cardiovascular risk (Duralde et al., 2023).
Given these changes, your sensitivity to stimulants like caffeine may increase, and the usual coffee habit may start behaving differently.
How Caffeine Interferes With Menopause
Hot Flashes and Night Sweats
A large study of 2,507 women found that caffeine use was positively associated with higher vasomotor symptom scores. The group consuming caffeine reported worse hot flashes/night sweats than non-users (Faubion et al., 2015). The mechanisms proposed include stimulant effects on the central nervous system and altered thermoregulation (Thrivelab, 2025).
Sleep Disruption
Caffeine blocks adenosine receptors, delays sleep onset and reduces deep REM sleep... making it worse for women already navigating sleep disruption from menopause (ByWinona, 2025).
Mood, Anxiety & Nervous System Load
With hormonal changes, mood and anxiety can shift. Caffeine adds extra stimulus by increasing cortisol and adrenaline, which may tip the balance toward jitters instead of calm focus (MedicalResearch.com, 2014).
Bone Health & Other Effects
Declining estrogen increases bone loss. Some research suggests caffeine may increase calcium excretion and exacerbate this risk, particularly with low dietary calcium (ByWinona, 2025).
What the Research Actually Shows
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Faubion et al. (2015) found that caffeine intake was associated with greater vasomotor symptom bother in post-menopausal women (mean VMS score 2.30 vs 2.15, p=0.011).
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A BMJ review on non-hormonal management of VMS emphasises lifestyle interventions (like caffeine reduction) as part of the toolbox (Geraci et al., 2024).
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There are fewer robust trials specifically on caffeine and menopause, so while the association is strong, individual results may vary (Thrivelab, 2025).
Bottom line: If you’re peri- or post-menopausal and experiencing bothersome symptoms, reducing caffeine is a valid strategy, not guaranteed but worth trying.
Practical Steps to Reduce Caffeine & Improve Menopause Wellness
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Track your intake: Calculate how many milligrams of caffeine you consume per day (coffee, tea, chocolate, energy drinks).
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Gradual reduction: If you drink 3-4 cups of coffee, shift to 1-2 cups by substituting one or more with low caffeine drinks.
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Avoid late caffeine: Aim for your last caffeinated drink at least 6-8 hours before bedtime to protect sleep quality.
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Identify triggers: For many women, hot drinks, spicy food, alcohol or stress trigger hot flashes; caffeine may amplify this.
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Replace the ritual: Keep your morning “cup” moment. just swap to a coffee alternative so your brain still gets the morning ritual cue.
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Support with lifestyle: Exercise, maintaining healthy weight, sleep hygiene, layering for temperature control and stress management all support menopause symptom relief.
Why Making the Switch Feels Good
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Reduced hot flashes/night sweats for many women
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Better sleep because your nervous system is less stimulated
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Fewer anxiety or jitter bursts during hormonal fluctuations
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Less worry about bone-density interactions with caffeine + declining estrogen
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Your ritual remains... you don’t have to give up a comforting drink, you just upgrade it
FAQs
Does quitting caffeine completely fix menopause symptoms?
No. Menopause itself brings hormonal shifts. But reducing caffeine can take off some of the additional burden on your nervous system, making other symptoms easier to manage.
Is decaf coffee okay as an alternative?
Decaf reduces caffeine, but some studies suggest even small amounts may still affect symptoms like hot flashes (Faubion et al., 2015).
How soon will I see benefits?
Some women report fewer hot flashes or better sleep within 1–2 weeks of reducing caffeine. For others it might take a month or more—so patience helps.
Can I still have tea or dark chocolate?
Yes, but be aware these contain caffeine and other stimulants. Notice how you feel after consumption and reduce if symptoms flare.
Should I talk with my doctor?
Yes. Especially if your symptoms are severe or impacting your life. Reducing caffeine is a lifestyle tool; hormone therapy or other treatments may still be appropriate.
Conclusion
Menopause changes your body in many ways, and caffeine may be making several of those symptoms worse. By curbing or eliminating caffeine, you give your nervous system and hormones a break. You don’t have to lose your morning drink ritual, you just upgrade it to something smarter.
You deserve calm energy. You deserve clearer sleep. You deserve less interruption. A transition off coffee could be a powerful start.
References
Faubion, S.S., Sood, R., Thielen, J.M. & Shuster, L.T. (2015) ‘Caffeine and menopausal symptoms: what is the association?’, Menopause, 22(2), pp. 155-158. doi:10.1097/GME.0000000000000301.
Duralde, E.R. et al. (2023) ‘Management of perimenopausal and menopausal symptoms’, BMJ, 382, Article 072612.
Geraci, S., Kuokkanen, S. & Banks, E. (2024) ‘Non-hormonal management of vasomotor symptoms of menopause’, BMJ, 387, Article q2486. doi:10.1136/bmj.q2486.
Thrivelab (2025) ‘Caffeine intake and its effects on hot flashes in menopausal and postmenopausal women’, Science, Simplified. [online]. Available at: https://www.thrivelab.com/science-simplified/caffeine-intake-and-its-effects-on-hot-flashes-in-menopausal-and-postmenopausal-women
