Menopause Sleep Problems: How to Regain Restful Nights

Hi, I’m Hilary. One of the most common struggles I hear from women during menopause is the frustrating cycle of sleepless nights. The tossing, the turning, the waking up in a sweat—it’s menopause insomnia at its worst, and it can leave you feeling like restful nights are out of reach.

The thing is, menopause doesn’t just change your hormones—it changes how your body prepares for and maintains sleep. By understanding the hormonal causes of menopause insomnia and embracing natural solutions—like a soothing cup of Our Calming Tea—you can start reclaiming your rest and waking up feeling like yourself again.

What Causes Menopause Insomnia?

Hormonal changes during menopause make sleep challenges almost inevitable for many women. Here’s why menopause can wreak havoc on your nights:

1. The Decline of Oestrogen

Oestrogen plays a crucial role in temperature regulation and supports serotonin, the neurotransmitter that promotes calmness and relaxation. When oestrogen levels drop:

• Night sweats and hot flashes interrupt your sleep, leaving you feeling exhausted.

• Lower serotonin levels can leave you feeling restless or anxious at bedtime.

2. The Loss of Progesterone

Progesterone is often called the "calming hormone" because of its role in relaxation. When it declines:

• Falling asleep becomes more challenging, even when you’re physically tired.

• Feelings of unease or racing thoughts can make menopause insomnia even worse.

3. The Spike in Cortisol

Menopause-related stress can elevate cortisol levels (the stress hormone). This can:

• Disrupt your body’s natural sleep-wake cycle.

• Trigger shallow, fragmented sleep, a hallmark of menopause insomnia.

How to Regain Restful Nights During Menopause

1. Turn to Natural Sleep Remedies

Sipping on a warm cup of Our Calming Tea can help you tackle menopause insomnia head-on. This herbal tea combines calming ingredients like valerian root and chamomile to lower cortisol levels, reduce night sweats, and prepare your body for restful sleep.

As a gentle and hormone-friendly natural sleep remedy, it’s an effective way to create a sense of calm before bed.

2. Manage Night Sweats and Hot Flashes

• Lower your bedroom temperature and use a fan to combat sudden heat surges.

• Opt for breathable bedding and moisture-wicking pyjamas to reduce the discomfort of night sweats.

3. Nourish Your Body to Support Hormonal Balance

Your diet can directly influence hormone regulation and improve your sleep:

• Phytoestrogen-Rich Foods: Flaxseeds, soy, and chickpeas mimic oestrogen’s effects and may help reduce hot flashes and improve sleep quality.

• Stay Hydrated: Drinking plenty of water during the day prevents dehydration, while pairing hydration with a calming sleep tea at night sets the stage for better rest.

4. Establish a Hormone-Friendly Evening Ritual

A consistent bedtime routine helps signal to your body that it’s time to rest. Pair calming activities—like journaling, gentle yoga, or meditation—with Our Natural Sleep Tea to relax your mind and body.

Why Our Calming Tea Works for Menopause Insomnia

This thoughtfully crafted herbal sleep remedy is designed specifically for women dealing with menopause insomnia:

• Lemon Balm and Oat Straw: Help calm the nervous system and promotes deeper, uninterrupted sleep.

• Chamomile: Known for its soothing properties, it reduces stress and makes it easier to unwind before bed.

• Lavender: Gentle herbs that relax the nervous system and help balance hormonal fluctuations causing restlessness.

As a caffeine-free, hormone-friendly natural sleep aid, this tea is perfect for supporting restful nights during menopause.

Reclaiming Restful Sleep During Menopause

Menopause insomnia can feel overwhelming, but it doesn’t have to take over your life. By addressing the hormonal roots of sleep challenges with lifestyle changes and incorporating natural remedies—like Our Calming Tea—you can take control of your nights.

Because every woman deserves restful sleep and energised mornings, even during life’s hormonal transitions.

References

• National Institutes of Health: Hormonal Impacts on Sleep Quality (https://pubmed.ncbi.nlm.nih.gov/19707017/)

• Journal of Sleep Medicine: Cortisol and Menopause-Related Insomnia (https://pubmed.ncbi.nlm.nih.gov/29281225/)

• British Journal of Herbal Medicine: Valerian and Chamomile for Restful Sleep (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.