Hi, I’m Hilary. For years, I thought I had my sleep figured out. I followed all the advice—consistent bedtimes, no screens at night, and even blackout curtains. But when I entered perimenopause, my once-reliable sleep became a nightly battle. Tossing and turning, waking up drenched in sweat, or simply lying awake with racing thoughts—it felt impossible to get the rest I needed.
At The SABI, we know how deeply menopause insomnia can impact every part of your life. The good news? Understanding the hormonal fluctuations behind these sleep struggles can help you take back control of your nights—and your days.
The Connection Between Hormones and Sleep
Sleep is a delicate balance, and hormones play a central role in regulating it. During menopause, fluctuating levels of oestrogen, progesterone, and cortisol disrupt this balance, leading to insomnia and fragmented sleep.
1. Oestrogen: The Thermostat Regulator
Oestrogen helps stabilise your body’s internal thermostat and supports serotonin production, a key neurotransmitter for sleep. When oestrogen declines:
-
Night Sweats and Hot Flushes: The hypothalamus, your body’s temperature control centre, becomes more sensitive, triggering sudden heat surges that wake you up.
-
Mood Changes: Lower serotonin can lead to anxiety, irritability, and restlessness, making it hard to relax at night.
2. Progesterone: The Natural Sedative
Progesterone is often called the “calming hormone” because it has a sedative effect on the brain. As levels drop during menopause:
-
Falling Asleep Becomes Harder: Without progesterone’s soothing influence, your body struggles to transition into sleep.
-
Sleep Quality Declines: Lighter, fragmented sleep becomes more common, leaving you feeling unrefreshed.
3. Cortisol: The Stress Hormone
Cortisol is a key player in your body’s stress response. During menopause, elevated cortisol levels:
-
Delay Sleep Onset: High cortisol keeps your mind alert, even when your body is tired.
-
Interrupt Deep Sleep: Excess cortisol prevents your body from staying in restorative sleep cycles, exacerbating fatigue.
Why Hormonal Fluctuations Cause Menopause Insomnia
The interplay between these hormonal changes creates the perfect storm for menopause insomnia:
-
Night Sweats repeatedly wake you up.
-
Emotional Changes like anxiety and irritability make it difficult to fall asleep.
-
Shortened Sleep Cycles leave you feeling unrefreshed, even after a full night in bed.
How to Manage Menopause Insomnia Naturally
While you can’t stop hormonal fluctuations, you can take steps to support your body and improve your sleep.
1. Sip on a Hormone-Supportive Sleep Tea
A warm cup of Our Calming Tea before bed can help counteract the effects of hormonal changes. This herbal blend includes:
-
Lavender and Chamomile: Reduce anxiety and promote relaxation.
-
Passionflower and Lemon Balm: Stabilise mood and lower cortisol levels.
-
Oat Straw: Gently calms the nervous system, making it easier to unwind.
This natural sleep remedy works to calm both your body and mind, helping you prepare for restful sleep.
2. Cool Down Your Sleep Environment
Temperature regulation is essential when oestrogen levels drop:
-
Keep your bedroom cool (16–18°C).
-
Use breathable bedding made from cotton or linen to minimise overheating.
-
Invest in a cooling gel pillow to reduce night sweats.
3. Practise Relaxation Techniques
Calming your mind before bed is key to managing menopause insomnia:
-
Meditation: Focused breathing can lower cortisol levels and reduce anxiety.
-
Gentle Yoga: Evening stretches help release physical tension.
-
Journaling: Writing down worries or thoughts can help clear your mind before bed.
Pair these practices with a calming cup of herbal sleep tea for added relaxation.
4. Eat to Balance Hormones
The right foods can help stabilise your hormones and improve sleep:
-
Phytoestrogens: Found in soy, flaxseeds, and chickpeas, these mimic oestrogen and reduce symptoms like night sweats.
-
Magnesium: Supports muscle relaxation and melatonin production. Include leafy greens, nuts, and seeds in your diet.
-
Vitamin B6: Found in bananas and avocados, this vitamin helps with serotonin production for better sleep.
Why Understanding Hormones Is Empowering
At The SABI, we believe that knowledge is power. By understanding how hormonal fluctuations contribute to menopause insomnia, you can take proactive steps to support your sleep. Whether it’s creating a calming evening ritual, adjusting your sleep environment, or sipping on a hormone-friendly adaptogenic sleep tea, small changes can lead to big improvements.
Because restful sleep isn’t just a luxury—it’s a necessity for your health and well-being.
References
-
National Institutes of Health: Hormones and Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/19707017/)
-
Journal of Sleep Research: Oestrogen, Progesterone, and Sleep Disturbances (https://pubmed.ncbi.nlm.nih.gov/32066548/)
-
Journal of Herbal Medicine: Natural Remedies for Menopause Insomnia (https://pubmed.ncbi.nlm.nih.gov/29281225/)
HORMONAL & PROUD
Created as a brand to help women navigate the toughest moments in pregnancy, childbirth, postpartum — and practically every stage of life –– The SABI aims to change the narrative around our hormones from one of taboo, embarrassment, and loneliness to awareness and pride. As more than a wellness brand, The SABI offers a carefully-crafted line of products to carry you through your hormonal journey, including rituals, supportive tools, and ancient herbal remedies that have been tested time and time again by women and now come backed by medicine. The SABI is a blend of science and nature conceived by women who have experienced the joys and deep struggles of bringing a child into the world, the pains of a heavy, difficult period, miscarriage, and difficulty conceiving.
We offer you an invitation to get to know your body and its cycles better –– an invitation to really understand what is going on inside. Learn to use your hormonal cycle to your advantage no matter your stage of life, and know that you can support and balance your hormone levels. Look for the right sources of information. Know that there is help, and know that you’re supported.
DISCLAIMER
The SABI blog and articles are not meant to instruct or advise on medical or health conditions, but to inform. The information and opinions presented here do not substitute professional medical advice or consultations with healthcare professionals for your unique situation.
