Hi, I’m Hilary. Sleep is supposed to be restorative—a time for your body and mind to recharge. But for many women in menopause, restful sleep feels out of reach. I’ve spoken to countless women frustrated by the nightly struggles of tossing, turning, and waking up drenched in sweat. The good news? There’s a science to menopause insomnia, and with the right tools, it’s possible to take back control of your nights.
Let’s dive into the connection between hormones and sleep, and explore how natural solutions—like Our Calming Herbata—can help you find relief.
How Menopause Impacts Sleep
Hormonal changes during menopause disrupt the body’s natural rhythms in several ways, making it harder to fall and stay asleep.
1. Declining Oestrogen Levels
Oestrogen helps regulate body temperature and supports serotonin production, a key neurotransmitter involved in sleep. When oestrogen levels drop, it can lead to night sweats, hot flashes, and disrupted REM sleep.
2. Reduced Progesterone
Progesterone, known as the "calming hormone," has a relaxing effect on the body. Its decline during menopause can result in heightened anxiety and difficulty winding down before bed.
3. Elevated Cortisol
Stress often increases during menopause due to hormonal fluctuations and life changes, leading to higher cortisol levels. This “stress hormone” interferes with melatonin production, making it harder to drift off.
4. Melatonin Decline
As we age, melatonin levels naturally decrease, which can exacerbate the sleep challenges already brought on by menopause.
The Role of Hormones in Sleep Architecture
Hormones don’t just help you fall asleep—they shape the quality of your sleep. When oestrogen and progesterone decline, your body’s ability to stay in the deeper, restorative stages of sleep is compromised. This can leave you feeling tired and foggy, even if you spend enough time in bed.
Solutions for Restful Sleep During Menopause
1. Turn to Natural Sleep Remedies
A soothing evening ritual can help signal to your body that it’s time to rest. Sipping on Our Calming Tea, formulated with valerian root and chamomile, is an easy way to calm your mind and prepare for restorative sleep.
2. Manage Night Sweats and Hot Flashes
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Keep your bedroom cool and use a fan or air purifier for better airflow.
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Opt for moisture-wicking sheets and lightweight pyjamas to stay comfortable throughout the night.
3. Support Your Hormonal Balance
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Incorporate phytoestrogen-rich foods like flaxseeds and tofu into your diet to mimic oestrogen’s effects.
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Regular exercise and mindfulness practices, such as yoga or meditation, can help regulate cortisol levels.
4. Build a Consistent Sleep Routine
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Go to bed and wake up at the same time each day to support your body’s natural circadian rhythm.
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Pair your bedtime routine with Our Calming Blend to unwind and relax before sleep.
Why Our Calming Herbata Works
This thoughtfully crafted sleep remedy combines natural ingredients that promote relaxation and help alleviate menopause insomnia:
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Valerian Root: A natural sedative known for improving sleep quality.
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Chamomile: Soothes the mind and reduces anxiety, helping you ease into sleep.
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Peppermint and Lemon Balm: Provide a calming effect on the nervous system, making it easier to wind down after a long day.
With no caffeine or harsh additives, it’s the perfect way to nurture your body and mind before bed.
The Path to Restful Nights
Menopause insomnia is challenging, but it’s not an unsolvable problem. By understanding the hormonal shifts at play and embracing natural solutions—like cooling strategies, lifestyle changes, and Our Calming Tea—you can reclaim your sleep and wake up feeling rested, energised, and ready to face the day.
Because every woman deserves restorative sleep, no matter where she is in her journey.
References
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National Institutes of Health: The Effects of Oestrogen and Progesterone on Sleep (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Medicine: Cortisol and Menopause-Related Insomnia (https://pubmed.ncbi.nlm.nih.gov/29281225/)
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British Journal of Herbal Medicine: The Sleep Benefits of Valerian and Chamomile (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.
