Hi, I’m Hilary. For years, I struggled to understand why falling asleep had become such a challenge. I’d lie in bed feeling utterly exhausted, but my mind just wouldn’t switch off. Some nights, I’d finally drift off only to wake up an hour later—sweaty, restless, and staring at the clock. It was frustrating, draining, and completely overwhelming.
At The SABI, we know how common menopause insomnia is and how much it impacts your life. But falling asleep faster doesn’t have to feel impossible. By addressing the hormonal imbalances behind your restlessness and creating a calming nighttime routine, you can set the stage for peaceful, restorative sleep.
Why Menopause Makes Falling Asleep Harder
Menopause insomnia often stems from the hormonal changes your body experiences during this stage of life:
1. Oestrogen Decline
Oestrogen plays a vital role in serotonin production, which helps regulate your sleep-wake cycle. When oestrogen levels drop:
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Night Sweats: Overheating disrupts your ability to relax and fall asleep.
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Mood Changes: Reduced serotonin can lead to anxiety and restlessness at bedtime.
2. Lower Progesterone
Progesterone, the “calming hormone,” helps your body relax and transition into sleep. A decline in progesterone means:
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Increased Restlessness: Without its sedative effects, falling asleep becomes more challenging.
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Fragmented Sleep: It’s harder to stay asleep, even if you manage to drift off.
3. Elevated Cortisol
The stress hormone cortisol can spike during menopause, keeping your mind alert when it’s time to rest:
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Delayed Sleep Onset: High cortisol levels prevent your body from winding down.
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Frequent Wake-Ups: Cortisol disrupts the deeper stages of sleep, leaving you feeling unrefreshed.
Tips to Fall Asleep Faster During Menopause
1. Create a Calming Nighttime Ritual
Establishing a consistent routine helps signal to your body that it’s time to unwind. Incorporate calming activities like:
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Sipping an Herbal Sleep Tea: A cup of Our Calming Tea can help reduce stress and ease hormonal restlessness. Ingredients like chamomile, lavender, and lemon balm promote relaxation and make it easier to fall asleep naturally.
2. Practise Breathing Exercises
Deep, mindful breathing can help lower cortisol levels and calm your nervous system:
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Try the 4-7-8 Method: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
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Combine this with a warm cup of herbal sleep tea to enhance relaxation.
3. Optimise Your Sleep Environment
Making your bedroom a comfortable, sleep-friendly space is essential:
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Keep it Cool: Set the temperature to 16–18°C (60–65°F) to minimise night sweats.
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Dim the Lights: Use blackout curtains or a sleep mask to block out light.
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Eliminate Noise: A white noise machine can mask disruptive sounds and create a peaceful atmosphere.
4. Limit Evening Stimulants
Certain habits can make it harder to fall asleep:
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Avoid Caffeine: Skip coffee, tea, and chocolate in the afternoon.
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Reduce Screen Time: Blue light from phones and tablets suppresses melatonin production, making it harder for your body to wind down.
5. Focus on Stress Reduction
Stress management is key to falling asleep faster:
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Meditation: Spend 5–10 minutes focusing on your breath or listening to a guided meditation.
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Gentle Stretches: Evening yoga can release muscle tension and prepare your body for rest.
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Journaling: Write down your thoughts to clear your mind and reduce racing thoughts before bed.
Why an Herbal Sleep Tea Makes a Difference
An adaptogenic herbal tea, like Our Calming Tea, is specifically crafted to address the hormonal and emotional triggers of menopause insomnia. With calming herbs like lavender, chamomile, and passionflower, it works naturally to:
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Lower cortisol and stress levels.
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Promote relaxation and deeper sleep.
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Support hormonal balance without grogginess or side effects.
This nightly ritual has been life-changing for me—a simple, comforting step that makes falling asleep feel effortless again.
Reclaim Your Nights
At The SABI, we understand how exhausting menopause insomnia can be, but we also believe in the power of small, intentional changes. By creating a calming bedtime routine, addressing hormonal triggers, and sipping on Our Calming Tea, you can take control of your sleep and wake up feeling refreshed.
Because restful nights aren’t just about falling asleep faster—they’re about giving your body and mind the care they deserve.
References
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National Institutes of Health: Cortisol and Its Role in Sleep Disruption (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Sleep Research: The Impact of Oestrogen and Progesterone on Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/32066548/)
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Journal of Herbal Medicine: Natural Remedies for Hormonal 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.
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.
