Hi, I’m Hilary. If there’s one thing I’ve learned through my own journey with hormonal changes, it’s how deeply sleep impacts everything—your mood, energy, even how you show up in your relationships. For me, it wasn’t just about the nights spent tossing and turning. It was waking up feeling completely drained and wondering how I was going to get through the day.
At The SABI, we know how challenging menopause insomnia can be, and we’re here to help. Small, intentional rituals can make a big difference in calming your mind, balancing your body, and creating the conditions for a truly restful night. Whether it’s incorporating mindfulness or a soothing cup of Our Calming Tea, these evening practices can transform the way you sleep—and how you feel.
1. Brew a Calming Cup of Tea
Starting your evening with an adaptogenic sleep tea can help calm your body and mind. The combination of natural, hormone-supportive herbs like chamomile, lavender, and lemon balm works to:
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Ease tension and lower cortisol levels.
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Prepare your body for deep, uninterrupted sleep.
For me, this ritual is grounding—it’s a moment to pause, take a deep breath, and set the tone for relaxation.
2. Practise Gentle Stretching or Yoga
Hormonal changes during menopause can lead to muscle tension and restlessness. Gentle evening stretches or yoga poses can:
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Relax your body and release tension.
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Lower stress hormones and help you transition into rest mode.
I love combining this with deep breathing. A few mindful movements after dinner help clear my mind and reset my focus.
3. Journal to Unwind Your Thoughts
Menopause insomnia is often fuelled by racing thoughts. Journaling before bed can:
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Help you process your day and let go of lingering stress.
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Create a space for gratitude or positive reflection.
This practice has been a lifesaver for me—writing down my thoughts clears my mental clutter and helps me feel lighter.
4. Set the Stage for Sleep
Your environment plays a big role in how well you sleep. Before bedtime, try:
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Lowering the temperature: Keep your bedroom cool (16–18°C) to manage hot flushes and night sweats.
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Dimming the lights: Signal to your body that it’s time to wind down.
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Creating a calming space: Opt for breathable bedding and soothing scents like lavender.
At The SABI, we always encourage women to think of their bedroom as a sanctuary—a place that invites peace and relaxation.
5. Limit Stimulants and Screen Time
Caffeine, alcohol, and blue light from screens can all interfere with your ability to fall and stay asleep. To promote better sleep:
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Avoid caffeine after 2 p.m. and limit alcohol in the evening.
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Turn off screens at least an hour before bed to allow melatonin levels to rise.
Instead of scrolling, I love winding down with a book and my herbal sleep tea.
Reclaim Your Evenings
At The SABI, we believe that sleep isn’t just about closing your eyes—it’s about creating a space where your body and mind feel safe to rest. By incorporating small, intentional rituals, like a cup of Our Calming Tea or gentle movement, you can take control of your evenings and set yourself up for the restful sleep you deserve.
Because every woman deserves to wake up feeling refreshed and ready to take on the day.
References
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National Institutes of Health: Stress Hormones and Sleep Regulation (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Research: The Role of Evening Rituals in Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/29281225/)
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Journal of Herbal Medicine: Lavender and Chamomile for Menopause Insomnia (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.
