The Ultimate Guide to Menopause Sleep: Natural Tips and Remedies

Menopause is a time of profound change—and for many women, those changes come with sleepless nights. Hormonal shifts can bring night sweats, racing thoughts, and restlessness, leaving you drained before the day has even begun. But while menopause insomnia is common, it’s not something you have to endure without support.

At The SABI, we’re passionate about helping women navigate this stage of life with solutions that work with your body, not against it. From creating a calming nighttime routine to using natural remedies like our calming sleep tea, this guide offers practical tips to help you reclaim peaceful, restorative sleep.

Why Menopause Disrupts Sleep

The root of menopause insomnia lies in the hormonal changes your body is experiencing.

1. Oestrogen Decline

Oestrogen influences serotonin production, which regulates your sleep-wake cycle. As oestrogen levels drop:

• Night Sweats and Hot Flushes: Your body’s thermostat becomes more sensitive, leading to overheating.

• Mood Swings and Restlessness: Lower serotonin can trigger anxiety and difficulty relaxing.

2. Progesterone Decline

Progesterone is often called the “calming hormone” because of its sedative effects. Its decline during menopause means:

• Trouble Falling Asleep: Without progesterone’s soothing influence, restlessness can take over.

• Fragmented Sleep: Light, non-restorative sleep becomes more common.

3. Elevated Cortisol Levels

Cortisol, the stress hormone, can rise during menopause, further disrupting sleep by:

• Delaying Sleep Onset: Stress and racing thoughts keep your mind alert.

• Interrupting Deep Sleep: Elevated cortisol prevents you from entering the restorative stages of sleep.

Natural Tips and Remedies for Menopause Sleep

While hormonal changes are natural, there are effective ways to manage their impact on your sleep.

1. Establish a Calming Nighttime Routine

Creating consistency in your evenings helps signal to your body that it’s time to wind down:

• Brew a Cup of Sleep Tea: A cup of our calming sleep tea can help reduce stress and support relaxation. With chamomile, lavender, and passionflower, it’s designed to calm the nervous system and balance hormones naturally.

• Dim the Lights: Soft lighting in the evening encourages melatonin production.

• Avoid Blue Light: Turn off screens at least an hour before bed to prevent sleep disruption.

2. Manage Temperature for Hot Flush Relief

Night sweats are a major culprit in menopause sleep struggles. To stay cool:

• Keep your bedroom between 16–18°C (60–65°F).

• Use breathable bedding made from cotton, bamboo, or linen.

• Invest in a cooling pillow or mattress topper to reduce overheating.

3. Practise Mindfulness Techniques

Mindfulness can help lower cortisol and promote relaxation:

• Deep Breathing: Techniques like the 4-7-8 method calm your nervous system.

• Body Scan Meditation: Focus on each part of your body, releasing tension as you go.

• Gentle Yoga: Evening stretches can ease muscle tension and prepare your body for sleep.

4. Nourish Your Hormones Through Diet

What you eat plays a significant role in supporting sleep during menopause:

• Include Phytoestrogens: Foods like flaxseeds, soy, and lentils mimic oestrogen and can reduce symptoms like hot flushes.

• Eat Magnesium-Rich Foods: Spinach, almonds, and sunflower seeds help relax muscles and promote melatonin production.

• Choose Sleep-Friendly Snacks: A banana with almond butter can stabilise blood sugar and help you stay asleep.

5. Sip an Herbal Sleep Remedy

Incorporating a natural sleep aid, like our sleep tea, can be transformative for menopause insomnia. This carefully crafted blend includes:

• Chamomile and Lavender: Promote relaxation and reduce stress.

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

• Oat Straw: Supports the nervous system, making it easier to relax and stay asleep.

A Sample Nighttime Routine for Restful Sleep

Here’s how you can structure your evening for better sleep:

1. 8:00 p.m.: Turn off screens and dim the lights. Brew a cup of our calming tea and sip it slowly.

2. 8:30 p.m.: Practise 10 minutes of gentle yoga or deep breathing.

3. 8:45 p.m.: Write in a journal to clear your mind of any worries.

4. 9:00 p.m.: Get into bed with breathable bedding and a comfortable room temperature. Focus on a body scan meditation to ease into sleep.

Reclaim Your Nights Naturally

At The SABI, we know how exhausting menopause insomnia can be—but we also know how powerful small, intentional changes can be. By creating a soothing nighttime routine, managing your environment, and supporting your hormones with natural remedies like our calming sleep tea, you can turn sleepless nights into peaceful, restorative rest.

Because every woman deserves to wake up feeling refreshed, energised, and ready to embrace the day ahead.

References

• National Institutes of Health: Hormones and Sleep Disruption (https://pubmed.ncbi.nlm.nih.gov/19707017/)

• Journal of Herbal Medicine: Natural Remedies for Menopause Insomnia (https://pubmed.ncbi.nlm.nih.gov/32066548/)

• Journal of Sleep Research: The Impact of Diet on Sleep Quality (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.