Sleepless nights are one of the most challenging symptoms of menopause. Hormonal shifts, night sweats, and stress often combine to disrupt your rest, leaving you feeling drained and irritable.
The good news? Natural remedies, such as calming teas and mindful evening routines, can help you manage menopause insomnia and wake up refreshed. Let’s explore why sleep becomes so elusive during menopause—and how to reclaim restful nights with hormone-friendly solutions like Our Calming Tea.
Why Menopause Disrupts Sleep
The hormonal changes of menopause often trigger sleep challenges:
1. Hot Flashes and Night Sweats
As oestrogen declines, your body struggles to regulate temperature. This can lead to sudden heat surges and sweating that wake you from deep sleep.
2. Decline in Progesterone
Progesterone, known as the “calming hormone,” supports relaxation and helps you transition into deeper sleep. When its levels drop, restlessness and light sleep become more common.
3. Cortisol and Stress
Menopause often increases stress, elevating cortisol levels at night. This “stress hormone” can interfere with your ability to unwind and fall asleep.
Natural Remedies That Work for Menopause Insomnia
1. A Soothing Sleep Tea
One of the simplest ways to wind down before bed is by sipping a cup of Our Calming Tea. Designed with hormone-friendly ingredients, this herbal sleep remedy works gently to relax your body and mind.
Why it works:
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Oat Straw: Known for its calming properties, oat straw helps reduce stress and tension, making it easier to drift off.
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Lavender: A natural relaxant, lavender soothes the nervous system and promotes a sense of calm.
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Chamomile: This traditional sleep aid reduces anxiety and supports restful sleep.
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Passionflower and Lemon Balm: These herbs help stabilise mood and ease hormonal restlessness for deeper, uninterrupted sleep.
2. Create a Cool Sleep Environment
Hot flashes and night sweats can disrupt even the best bedtime routine. To combat these:
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Lower your thermostat and use a fan or air purifier to keep air circulating.
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Opt for lightweight, moisture-wicking bedding and breathable pyjamas.
3. Mindfulness for Relaxation
Pairing mindfulness practices with natural remedies can enhance their effects. Activities like yoga, journaling, or deep breathing lower cortisol and reduce tension, making it easier to transition into sleep. Pair these with a calming ritual, like brewing a cup of Our Sleep Tea, to signal your body that it’s time to wind down.
4. Support Sleep Through Nutrition
What you eat can influence your hormones and sleep quality:
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Phytoestrogens: Foods like flaxseeds, soy, and chickpeas mimic oestrogen, which may help reduce hot flashes and promote better sleep.
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Magnesium-Rich Foods: Almonds, spinach, and bananas support muscle relaxation and calm the nervous system.
Why Natural Remedies Are Ideal for Menopause Sleep Issues
Unlike synthetic sleep aids, natural solutions like Our Calming Tea work gently with your body. They:
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Address the root causes of menopause insomnia, such as stress and hormonal imbalances.
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Promote relaxation without side effects like grogginess or dependency.
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Create a soothing bedtime ritual that helps you ease into rest.
A Simple Evening Routine for Restful Sleep
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Set the Stage: Dim the lights and create a relaxing atmosphere in your bedroom.
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Enjoy a Cup of Tea: Brew Our Calming Sleep Tea about 30 minutes before bed to relax your body and mind.
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Practice Mindful Relaxation: Journal, read, or meditate to release stress from the day and prepare for sleep.
Take Back Your Nights Naturally
Menopause insomnia can feel overwhelming, but natural remedies make it manageable. By combining lifestyle adjustments with hormone-friendly solutions like Our Calming Tea, you can rediscover the power of restful sleep and wake up ready to take on the day.
Because every woman deserves a peaceful night, no matter what stage of life she’s in.
References
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National Institutes of Health: Hormonal Impacts on Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Medicine: The Role of Natural Remedies in Managing Menopause Insomnia (https://pubmed.ncbi.nlm.nih.gov/29281225/)
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British Journal of Herbal Medicine: The Effects of Chamomile and Lavender on Sleep (https://pubmed.ncbi.nlm.nih.gov/32066548/)
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.
