Hi, I’m Anna. As a mum of two, I’ve had my fair share of sleepless nights. But nothing prepared me for the kind of exhaustion that comes with hormonal changes. After the birth of my second child, I found myself navigating postpartum hormonal shifts that left me restless, emotional, and longing for a night of uninterrupted sleep. It wasn’t just about being tired—it was the kind of fatigue that made me feel disconnected from myself and the people I love.
Now, as I’ve connected with so many women through The SABI, I see those same struggles during menopause. Hormonal changes, night sweats, and sleepless nights become an overwhelming cycle that leaves you drained. But I also know this: with the right support, your body is capable of finding balance again. A holistic approach that honours your hormones, your lifestyle, and your well-being can help you reclaim the peaceful, restorative nights you deserve.
Why Hormonal Changes Affect Sleep
The sleeplessness so many women experience during menopause isn’t just in your head—it’s tied directly to the way your hormones influence your body’s ability to rest.
1. Oestrogen Decline
Oestrogen plays a critical role in regulating serotonin, which stabilises mood and supports the production of melatonin—the sleep hormone. When oestrogen levels drop:
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Night Sweats and Hot Flushes: Your body’s thermostat becomes overly sensitive, triggering sudden heat surges.
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Mood Swings and Restlessness: Lower serotonin levels can lead to anxiety and make it harder to wind down.
2. Progesterone Decline
Progesterone is often called the “calming hormone” because of its sedative effects. Its decline during menopause leads to:
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Difficulty Falling Asleep: Without progesterone’s soothing influence, your body struggles to relax.
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Light, Fragmented Sleep: Even small disruptions feel magnified, leaving you feeling unrefreshed.
3. Elevated Cortisol
Cortisol, the stress hormone, can spike during menopause, keeping your mind alert and preventing restful sleep.
A Holistic Approach to Restful Nights
Finding balance during menopause doesn’t mean chasing perfection—it’s about creating small, sustainable habits that work together to support your body and mind.
1. Sip a Calming Sleep Tea
A cup of our calming sleep tea has become a cornerstone of my evenings. This gentle, hormone-friendly blend includes:
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Chamomile and Lavender: To soothe the nervous system and promote relaxation.
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Passionflower and Lemon Balm: To stabilise mood and lower cortisol.
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Oat Straw: A natural adaptogen that supports hormonal balance and calms restlessness.
Drinking this tea is more than a sleep aid—it’s a moment of self-care that helps me unwind and reconnect with myself.
2. Create a Cool, Comfortable Sleep Space
Temperature regulation is essential for minimising night sweats and staying asleep:
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Keep Your Bedroom Cool: Set the thermostat to 16–18°C (60–65°F).
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Use Breathable Bedding: Opt for natural fabrics like cotton or bamboo to wick away moisture.
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Try a Cooling Pillow: These help regulate head and neck temperature during hot flushes.
3. Practise Evening Mindfulness
Mindfulness has been a game-changer for me when it comes to calming my racing thoughts before bed. Simple practices like:
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Deep Breathing: The 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8) helps calm the nervous system.
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Body Scan Meditation: Focusing on each part of your body to release tension and prepare for rest.
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Journaling: Writing down thoughts or worries can help clear mental clutter.
4. Nourish Your Body with Sleep-Supportive Foods
What you eat can make a big difference in balancing your hormones and supporting better sleep:
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Include Phytoestrogens: Found in flaxseeds, soy, and lentils, these mimic oestrogen and reduce symptoms like night sweats.
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Magnesium-Rich Foods: Spinach, almonds, and sunflower seeds help relax muscles and promote melatonin production.
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Vitamin B6: Bananas and avocados support serotonin production, which aids in falling asleep.
Why Holistic Remedies Matter
For me, finding restful sleep wasn’t about a single solution—it was about layering simple, natural habits that work together. A warm cup of our sleep tea, a quiet moment of mindfulness, and small adjustments to my routine have helped me feel more like myself again.
At The SABI, we believe every woman deserves to feel supported through life’s transitions. Menopause isn’t the end of restful nights—it’s a chance to approach sleep with intention, care, and balance.
Because you deserve to wake up feeling refreshed, energised, and ready to embrace the day ahead.
References
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National Institutes of Health: Hormones and Sleep Regulation (https://pubmed.ncbi.nlm.nih.gov/19707017/)
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Journal of Herbal Medicine: Natural Ingredients for Sleep Support (https://pubmed.ncbi.nlm.nih.gov/32066548/)
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Journal of Sleep Research: Managing Menopause Insomnia Naturally (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.
