Hi, I’m Hilary. Over the years, I’ve worked with countless women navigating menopause and the frustrating sleep challenges that often come with it. Night sweats, racing thoughts, and those middle-of-the-night wake-ups can leave you feeling like restful sleep is a distant memory.
But the truth is, understanding why menopause disrupts your sleep can help you take the right steps to reclaim it. With simple lifestyle changes and supportive remedies like an adaptogenic blend, it’s possible to ease into restful nights again. Let’s explore what’s happening in your body—and how to help it rest.
How Menopause Affects Sleep
The hormonal shifts of menopause bring about changes that directly impact your body’s natural sleep-wake cycle. Here’s what’s happening:
1. Oestrogen and Progesterone Decline
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Oestrogen: This hormone helps regulate body temperature and supports serotonin, which is crucial for sleep. When oestrogen levels drop, it can lead to hot flashes, night sweats, and difficulty staying asleep.
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Progesterone: Known as the “calming hormone,” progesterone has a relaxing effect on the body. As levels decline, you may find it harder to unwind and fall asleep.
2. Night Sweats and Hot Flashes
Hot flashes at night don’t just wake you up—they can also leave you tossing and turning as your body struggles to cool down. This cycle can disrupt your REM sleep, leaving you feeling fatigued even after hours in bed.
3. Increased Stress and Cortisol
Menopause often coincides with life’s other stressors, such as work, caregiving, or big life transitions. This added stress can elevate cortisol, your body’s stress hormone, which interferes with your ability to relax and get restful sleep and, makes your menopausal symptoms much worse.
How to Sleep Better During Menopause
The good news is that there are natural ways to improve your sleep and reduce the impact of these challenges.
1. Create a Bedtime Ritual with Natural Sleep Remedies
Sipping on a warm adaptogenic blend, like The Calming Herbata, can help prepare your mind and body for rest. Ingredients like chamomile and valerian root are known for their calming effects, easing you into a deeper, more restorative sleep.
2. Stay Cool and Comfortable
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Keep your bedroom temperature low and use lightweight, breathable bedding to reduce the discomfort of night sweats.
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Cooling pillows and moisture-wicking fabrics can also help minimise disruptions from hot flashes.
3. Support Hormonal Balance
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Incorporate foods rich in phytoestrogens (like flaxseeds and soy) into your diet to mimic oestrogen’s effects and reduce hot flashes.
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Regular exercise and mindfulness practices like yoga can help stabilise cortisol levels and promote relaxation.
4. Maintain Consistency
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Go to bed and wake up at the same time every day to regulate your body’s internal clock.
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Pair calming activities, like journaling or meditation, with your sleep tea to signal to your body that it’s time to wind down.
Why The Calming Herbata Is an Essential Sleep Remedy
This sleep blend is crafted with thoughtfully selected herbs to help you relax and unwind. The adaptogenic properties of valerian root and chamomile work together to soothe your mind and body, promoting a restful sleep even during menopause.
Whether you’re battling night sweats, sleeplessness, or a busy mind, The Calming Herbata is the perfect addition to your nighttime routine.
Taking Back Restful Nights
Menopause insomnia can feel overwhelming, but with the right approach, it’s possible to reclaim restful nights. By understanding how hormonal changes impact your sleep and embracing natural remedies—like sipping a soothing sleep tea and creating a consistent bedtime routine—you can feel more in control of your rest.
Because every woman deserves to wake up feeling refreshed, energised, and ready to take on the day.
References
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National Institutes of Health: Hormones and Sleep Regulation (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Research: Hot Flashes and Sleep Disruption in Menopause (https://pubmed.ncbi.nlm.nih.gov/29281225/)
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British Journal of Herbal Medicine: The Calming Effects of Valerian Root 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.
