menopause sleep problems natural remedies

Menopause Sleep Problems: Natural Remedies that can Help

Are you a woman transitioning through menopause and wrestling with disrupted sleep? Don’t allow hot flashes, night sweats, and hormonal changes to rob you of a peaceful night’s rest. We’ve compiled a list of menopause sleep problems natural remedies to ease your issues.

First, let’s understand better about this common struggle between women.

What is Menopause

Menopause is a natural biological process that marks the end of a woman’s menstrual cycles and fertility.

It occurs 12 months after your last menstrual period, typically in your 40s or 50s.

Menopause is a gradual process that usually begins with perimenopause, a transitional period where the ovaries slowly start producing less estrogen.

This is followed by menopause, where the ovaries stop releasing eggs and producing most of their estrogen. Symptoms vary, but common ones include hot flashes, night sweats, mood changes, and sleep problems.

menopause sleep problems natural remedies

Menopause sleep problems natural remedies

While looking for menopause sleep problems natural remedies , you may find that plenty of supplements are available in the field of stress relief, sleep quality enhancement, and health in general. Between them, we selected natural sleep supplements that may help with menopause-related sleep issues:

menopause sleep problems natural remedies


Melatonin, a hormone produced naturally in your body, helps to regulate your sleep-wake cycle. The menopausal transition, however, can often disrupt melatonin production, making falling asleep and staying asleep challenging. A melatonin supplement could help your body reestablish this cycle and improve some symptoms and overall sleep quality.


Did you know that L-Theanine, an amino acid mainly found in tea leaves, can help you relax without making you feel sleepy? It enhances your sleep quality, ensuring a good night’s sleep. Supplementing with L-Theanine could prove beneficial, especially if sleep problems persist.


5-Hydroxytryptophan (5-HTP) is a compound that your body converts into serotonin. Serotonin is a neurotransmitter instrumental in regulating sleep hormones. Supplementing with 5-HTP during menopause can help balance these hormones and improve sleep and migraine.

Valerian Root

Known for its sleep-promoting properties, valerian root is a common natural remedy for improving sleep quality.

It can help calm the nervous system, resulting in deeper, more restful sleep, a boon for menopausal women experiencing sleep disruption.


Magnesium, an essential mineral, is crucial for many bodily functions, but its role in promoting restful sleep is particularly noteworthy. During menopause, magnesium can help alleviate insomnia and improve overall sleep quality.

It does this by aiding in muscle relaxation, reducing levels of cortisol (a stress hormone known to disrupt sleep), and interacting with GABA receptors, neurotransmitters that lead to relaxation and better sleep.

Lifestyle Solutions

Your pre-bedtime activities have a significant impact on your sleep. In the hour before bed, engage in calming activities such as reading or meditation.

This can help prepare your body and mind for a restful sleep. Also, consider keeping electronic devices at bay to support natural melatonin production.

Let’s look at more everyday solutions to sleep better when having menopause:

Dietary Adjustments

Certain foods and drinks can exacerbate hot flashes and night sweats, disturbing sleep.

Consider reducing your intake of spicy foods, caffeine, and alcohol, particularly near bedtime. Instead, incorporate foods rich in phytoestrogens, like soy and flaxseeds, into your diet.

These may help balance the drop in estrogen and progesterone levels during menopause.

Regular Exercise

Regular physical activity can aid in improving sleep quality. Gentle exercises, such as yoga and walking, can be especially beneficial.

However, ensure you do not engage in rigorous activities close to bedtime, as it may hinder your sleep.

Create a Sleep-Friendly Environment

The right sleep environment can significantly improve your sleep quality. You can aim for a cool, dark, and quiet room to see if it helps.

Using blackout curtains or an eye mask can support your body’s melatonin production, helping you fall asleep and stay asleep.

menopause sleep problems natural remedies

Understanding Hormone Replacement Therapy (HRT)

When we hear about menopause, we often hear about Hormone Replacement Therapy (HRT), a treatment used to relieve symptoms of menopause.

It involves taking medications containing female hormones to replace the ones the body no longer makes after menopause.

HRT is shown to be effective in treating menopause symptoms like hot flashes and night sweats, which can disrupt sleep. It can also help manage mood swings and anxiety that might exacerbate sleep problems.

However, HRT isn’t for everyone. It has potential risks and side effects, including an increased risk of certain types of cancer, heart disease, and blood clots.

Therefore, the decision to use HRT should be made in consultation with a healthcare provider. The benefits and risks can vary depending on the individual, the type of hormone replacement therapy, and the timing of initiation.

While HRT can be effective, it’s not the only option to manage menopause symptoms and sleep problems. Natural remedies and lifestyle changes can also play a vital role in achieving improved sleep quality during this transition.

And as always, it’s important to consult with healthcare about the best way to solve your menopause-related issue.


In conclusion, menopause brings changes, but it must not disrupt your sleep. By embracing these natural remedies and lifestyle solutions, you can combat menopausal sleep problems and restore your peaceful nights.

Hungry for more insights into achieving restful sleep? We invite you to explore our blog at Sleepie and discover more about sleep supplements and natural sleep solutions.

Remember, a well-rested you is a happier, healthier you!

Disclaimer: The information provided in this article is for informational purposes only and is not intended to substitute for professional medical advice, diagnosis, or treatment.

Ana Macedo

Writer with expertise in the financial and health domains, currently writing for Sleepie and Noobrain. She also specializes in Search Engine Optimization (SEO).

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