Nighttime routines are more than just habits—they’re rituals that set the tone for restful, restorative sleep. For women navigating the challenges of menopause insomnia, a thoughtfully designed routine can help calm the body, soothe the mind, and prepare you for a peaceful night. By combining mindfulness techniques with the comfort of a soothing cup of our calming sleep tea, you can create a ritual that supports both your hormones and your well-being.
At The SABI, we’ve crafted our tea with relaxation in mind, blending hormone-friendly herbs like chamomile, lavender, and passionflower to ease tension, lower cortisol, and guide you gently into sleep. Here’s how to build a nighttime routine that pairs mindfulness with the calming power of tea.
How Mindfulness and Sleep Tea Support Hormone-Friendly Sleep
Mindfulness and herbal teas both work naturally to address the hormonal challenges of menopause insomnia:
1. Calming Cortisol Levels
Mindfulness techniques like deep breathing and meditation are scientifically proven to reduce cortisol, the stress hormone that can spike during menopause. A warm cup of our sleep tea enhances this effect by incorporating ingredients like lavender and chamomile, which naturally ease stress and support relaxation.
2. Promoting Serotonin and Melatonin
Oestrogen declines during menopause can disrupt serotonin production, which in turn affects melatonin—the hormone responsible for regulating your sleep-wake cycle. Relaxation teas with passionflower and lemon balm support serotonin, helping your body produce the melatonin it needs for deeper, restorative sleep.
3. Easing Physical Tension
Hot flushes and restlessness can make it difficult to unwind. Mindful stretching and meditation, paired with the soothing properties of oat straw and chamomile in your tea, help ease muscle tension and calm the nervous system.
Building Your Mindful Nighttime Routine
Creating a routine that blends mindfulness with a tea ritual can help you overcome the barriers to sleep caused by menopause. Here’s a step-by-step guide:
1. Start with a Calming Cup of Tea
About 30–45 minutes before bed, brew a warm cup of our sleep tea. As you sip, focus on the warmth of the tea and the soothing aromas of lavender, chamomile, and lemon balm. Let it ground you in the moment and signal to your body that it’s time to relax.
2. Practise Deep Breathing
After finishing your tea, take a few minutes to practise deep breathing:
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Inhale deeply through your nose for 4 seconds.
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Hold your breath for 7 seconds.
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Exhale slowly through your mouth for 8 seconds.
This technique calms your nervous system, lowers cortisol, and helps you transition into a restful state.
3. Try Gentle Yoga or Stretching
Gentle yoga or mindful stretching can help release tension in your muscles and prepare your body for sleep. Focus on poses that promote relaxation, such as:
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Child’s Pose: Opens your hips and releases tension in your lower back.
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Legs-Up-the-Wall Pose: Helps calm the nervous system and reduce swelling.
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Cat-Cow Stretch: Loosens the spine and eases stiffness.
4. Journal to Clear Your Mind
If racing thoughts are a barrier to sleep, spend 5–10 minutes journaling. Write down anything that’s on your mind—whether it’s worries, to-dos, or things you’re grateful for. Clearing your mind helps reduce mental clutter and makes it easier to relax.
5. Set the Stage for Sleep
A mindful nighttime routine isn’t complete without a supportive sleep environment:
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Cool the Room: Keep your bedroom between 16–18°C (60–65°F) to minimise night sweats.
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Dim the Lights: Use soft lighting to signal to your brain that it’s time to wind down.
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Create a Comforting Atmosphere: Incorporate soothing scents like lavender or chamomile with an essential oil diffuser.
The Power of Routine for Menopause Insomnia
Consistency is key when it comes to overcoming menopause insomnia. By pairing mindfulness techniques with the calming properties of our sleep tea, you’re not just addressing the symptoms of hormonal sleep disruption—you’re creating a space of calm and comfort that supports your body’s natural rhythms.
At The SABI, we believe that every woman deserves restful sleep, no matter the stage of life. With small, intentional changes and a routine built around relaxation and care, peaceful, restorative nights are within reach.
References
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National Institutes of Health: Cortisol Regulation Through Mindfulness Practices (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Research: The Impact of Relaxation Teas on Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/32066548/)
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Journal of Hormonal Health: 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.
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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.
