5 Ways to Naturally Support Your Sleep Cycle

Every night is a chance to recharge. But for many women, falling asleep—and staying asleep—can feel like an impossible task. Sleep problems during menopause and perimenopause are some of the most common symptoms women face. Sleep isn’t just about rest; it’s the foundation for how we feel, think, and function during the day. From mood and focus to energy and overall well-being, everything hinges on a good night's sleep.

If you’ve ever wondered why you’re wide awake at 2 a.m. or struggling to wake up refreshed, hormonal changes during menopause and high stress levels may be the culprits. The good news? There are natural ways to support your body for better, more restorative sleep—even during perimenopause and menopause.

Here are 5 ways to reclaim restful nights:

1. Rethink Your Evening Routine

Your body thrives on routine, especially when it comes to winding down. Avoid bright screens (hello, blue light!) and swap late-night scrolling for a calming ritual like reading, journaling, or a warm bath. These habits signal your brain that it’s time to rest while helping to lower cortisol, the stress hormone that can keep you awake.

2. Magnesium Is Your Sleep Ally

Magnesium is often called nature’s relaxer for a reason. This essential mineral calms the nervous system and supports melatonin production, the hormone responsible for regulating your sleep-wake cycle.

Our Sleep supplement features Magnesium Glycinate, a highly absorbable form of magnesium known for its ability to ease tension, reduce nighttime restlessness, and promote deeper, more restorative sleep. Complemented by Hops, Passionflower, and California Poppy—botanicals traditionally used to calm the mind and relax the body—this blend creates the ultimate nighttime formula to help you drift off peacefully and wake up refreshed.

3. Create a Sleep-Supportive Environment

Your bedroom should feel like a sanctuary—dark, quiet, and cool. Darkness is crucial for melatonin production, so using blackout curtains or blinds can help signal to your body that it’s time to sleep. Switch to warmer light bulbs and consider air conditioning or a ceiling fan to regulate temperature, especially if night sweats or insomnia during menopause are keeping you awake. These simple changes create the ideal environment for entering deep, restorative sleep stages. For those sensitive to noise, a white noise machine or calming background sounds, like gentle music or nature sounds, can be soothing and help you unwind.

4. Balance Cortisol Levels

Stress and sleep don’t mix. High cortisol levels can keep you wired when you should be winding down.

Saffron isn’t just a golden spice; it’s a clinically studied stress reliever. Research suggests that saffron can help reduce cortisol levels, the body’s primary stress hormone, while also boosting serotonin production, which supports emotional balance and relaxation. In this study, participants taking saffron extract experienced significant improvements in sleep quality and increases in evening melatonin levels, which help regulate the sleep-wake cycle.

Found in our Mood supplement, saffron works alongside calming botanicals like lavender and essential vitamins like B12 and folate to create a holistic approach to stress management during perimenopause and menopause. Whether it’s unwinding after a hectic day or preparing your body for deeper, more restorative sleep, saffron supports relaxation, promotes emotional balance, and helps improve your body’s natural sleep-wake cycle for a calmer, more rested you.

 

5. Cut Back on Caffeine

Caffeine may be your go-to energy booster, but it can be a hidden saboteur when it comes to sleep. Even if you don’t feel its effects in the afternoon, caffeine can stay in your system for up to 8 hours, disrupting your ability to wind down. Swap your late-afternoon coffee for an herbal tea, like chamomile or peppermint, or a gentler option such as decaffeinated green tea. These alternatives can help you relax without overstimulating your system, giving your body the chance to reset naturally.

 

For women navigating perimenopause or menopause, ongoing sleep issues can disrupt every part of your day. By making small, intentional changes—like adjusting your evening routine, creating a calming sleep environment, and incorporating supportive supplements—you can set the stage for deeper, more restorative sleep and a clearer, more focused day ahead.

Ready to reclaim your sleep? Explore how our Sleep and Mood supplements can help—or Shop now and save 15% every month on our subscriptions, knowing your  supplements will arrive when you need them, stress-free.