How to Stay Asleep All Night Despite Menopause Challenges

By creating small, intentional habits that work with your body, you can find relief and reclaim peaceful, uninterrupted rest.

How to Stay Asleep All Night Despite Menopause Challenges

Waking up in the middle of the night can feel like hitting a wall. Your body is tired, your mind is restless, and no matter how much you try to calm yourself, sleep feels out of reach. For women navigating menopause, this experience is all too common. Night sweats, restlessness, and hormonal shifts disrupt your sleep, leaving you exhausted before the day has even begun.

At The SABI, we understand how frustrating menopause insomnia can be. Staying asleep through the night often requires more than a good mattress or a bedtime routine—it starts with addressing the hormonal changes behind those sleepless nights. By creating small, intentional habits that work with your body, you can find relief and reclaim peaceful, uninterrupted rest.

 


 

Why Menopause Makes Staying Asleep So Hard

The hormonal changes during menopause directly impact your ability to stay asleep.

1. Oestrogen Decline

Oestrogen influences serotonin production, mood regulation, and your body’s thermostat. As levels drop:

  • Night Sweats and Hot Flushes: Overheating and discomfort repeatedly wake you up.

  • Restlessness: Reduced serotonin makes it harder to maintain a calm, sleep-ready state.

2. Progesterone Decline

Progesterone acts as a natural sedative, promoting deep and restorative sleep. Its decline during menopause leads to:

  • Lighter Sleep: Without progesterone’s calming effects, your body struggles to stay in deeper sleep stages.

  • Frequent Wake-Ups: Even small disturbances become harder to ignore.

3. Cortisol Spikes

Cortisol, the stress hormone, can become elevated during menopause. This results in:

  • Interrupted Sleep Cycles: High cortisol levels disrupt your ability to stay in deep, uninterrupted sleep.

  • Early Wake-Ups: Elevated cortisol can cause you to wake too early and struggle to fall back asleep.

 


 

How to Stay Asleep Through Menopause Challenges

Staying asleep all night requires a combination of strategies that address hormonal changes and create a sleep-friendly environment.

1. Support Your Body with Herbal Tea

An all-natural sleep tea, like Our Calming Tea, can help balance your body’s response to hormonal fluctuations. This blend includes:

  • Chamomile and Lavender: Reduce stress and promote deep relaxation.

  • Passionflower and Lemon Balm: Lower cortisol levels and stabilise mood.

  • Oat Straw: Eases tension and calms the nervous system, helping you stay relaxed throughout the night.

Incorporating this tea into your bedtime ritual creates a grounding moment to calm both your body and mind.

 


 

2. Regulate Your Sleep Environment

Temperature plays a critical role in maintaining sleep, especially when night sweats are involved:

  • Keep Your Room Cool: Maintain a temperature of 16–18°C (60–65°F).

  • Use Breathable Fabrics: Choose cotton, bamboo, or linen for your bedding and sleepwear.

  • Try a Cooling Gel Pillow: These help regulate temperature and prevent overheating.

 


 

3. Manage Stress Levels

Stress is a major contributor to menopause insomnia, and elevated cortisol levels can make it harder to stay asleep. To manage stress:

  • Meditation or Deep Breathing: Spend 5–10 minutes focusing on your breath to calm your nervous system.

  • Journaling: Write down worries or to-dos to clear your mind before bed.

  • Gentle Stretches: Evening yoga can release tension and help you relax.

 


 

4. Balance Blood Sugar Levels

Dips in blood sugar during the night can cause restlessness and wakefulness. To prevent this:

  • Eat a Balanced Dinner: Include lean protein, healthy fats, and complex carbs.

  • Enjoy a Sleep-Friendly Snack: A banana with almond butter or a handful of nuts can provide slow-releasing energy throughout the night.

 


 

5. Maintain Consistent Sleep Patterns

Your body thrives on routine, especially during menopause. To stay asleep:

  • Go to bed and wake up at the same time each day, even on weekends.

  • Avoid blue light from screens an hour before bed to support natural melatonin production.

  • Pair your bedtime routine with a cup of herbal sleep tea to signal to your body that it’s time to rest.

 


 

Rediscover Uninterrupted Sleep

At The SABI, we believe that every woman deserves restful, restorative sleep, even during menopause. While the challenges of hormonal changes are real, so are the solutions. By creating a calming routine, supporting your body with natural remedies like Our Calming Tea, and managing your sleep environment, you can finally enjoy peaceful, uninterrupted nights again.

Because staying asleep all night isn’t just about rest—it’s about waking up ready to embrace the day ahead.

 


 

References

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.

 

Previous Article Next Article

0 comments

WRITTEN BY OUR FOUNDERS

Check out other blog posts