enopause marks a significant milestone in your life, typically happening when you're between 45 and 55, and signals the end of your monthly cycles. While this transition is entirely natural, it often brings a host of symptoms that can really throw your daily life off balance, especially when it comes to getting a decent night's sleep. Many women going through menopause and beyond find themselves struggling with sleep disturbances, like having trouble nodding off, waking up repeatedly through the night, or finding yourself wide awake far too early. In fact, more than half of postmenopausal women are wrestling with some form of sleep disorder or disrupted sleep patterns, with night sweats and hot flashes being the usual suspects behind this nocturnal chaos.

Sleep quality isn't just a nice-to-have, it's absolutely essential for your physical health, mental clarity, and keeping your emotions on an even keel. When your sleep gets hijacked by menopausal symptoms, it can affect everything from your mood and energy levels to how well your immune system functions and your overall sense of well-being. Getting to grips with how menopause impacts your sleep is the first step toward finding solutions that can improve your sleep quality and help you feel your best during this important stage of your life.

Hormonal Changes and Sleep

The hormonal changes you're experiencing during menopause are a major factor behind those frustrating sleep disturbances and the decline in your sleep quality. As your estrogen and progesterone levels yo-yo and eventually drop, your body's internal clock, what we call your sleep-wake cycle, can get completely thrown off balance. Estrogen plays a key role in keeping your sleep patterns on track, and when it declines you're likely to face increased sleep problems, such as insomnia and that exhausting daytime fatigue. Progesterone, which has natural sedative properties that help you wind down, also decreases during this time, making it much harder for you to fall asleep and stay asleep through the night.

These hormonal shifts going on in your body can also affect your pineal gland, which is responsible for producing melatonin, that crucial hormone that signals when it's time for you to sleep. When your melatonin levels drop, it becomes more difficult for you to maintain a regular sleep schedule, leading to fragmented sleep and an increased risk of developing sleep disorders, including obstructive sleep apnea syndrome. In fact, research shows that you're more likely to develop sleep apnea and other sleep disorders during this menopausal transition than at other times in your life. Getting to grips with these hormonal changes and addressing them is absolutely crucial for improving your sleep quality and reducing the impact these sleep disturbances have on your day-to-day life.

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. Perimenopausal women, midlife women, and even premenopausal women can all experience sleep issues due to hormonal and physiological changes. Sleep isn’t just about rest; it’s the foundation for how we feel, think, and function during the day. In addition to mood and focus, sleep quality also influences bone health, immune system function, and blood pressure. From energy to 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. Changes in reproductive hormones and circadian rhythm can disrupt sleep, leading to chronic insomnia or other sleep disorder.

The good news? There are natural ways to support your body for better, more restorative sleep, even during perimenopause and menopause. Sleep onset, sleep time, and the different stages of sleep, including deep sleep, light sleep, very light sleep, and REM sleep, are all important for overall sleep quality.

Here are 5 ways to reclaim restful nights:

1. Rethink Your Evening Routine to Support Your Circadian Rhythm

Your body thrives on routine, especially when it comes to winding down. Establishing a consistent evening routine helps regulate circadian rhythms and supports timely sleep onset. Avoid bright screens (hello, blue light!) and swap late-night scrolling for a calming ritual like reading, journaling, or a warm bath, as light exposure can disrupt the circadian rhythm. These habits signal your brain that it’s time to rest while helping to lower cortisol, the stress hormone that can keep you awake. A warm bath can also help lower body temperature, which is beneficial for sleep.

2. Magnesium Is Your Ally to Improve Sleep Quality

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. Pineal melatonin is synthesized in the pineal gland, with its production and regulation influenced by the circadian pacemaker, as described in pineal res and j pineal res research.

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. Both magnesium and melatonin have beneficial effects on sleep quality, mood, and overall health.

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. A dark environment also supports better sleeping and helps maintain optimal body temperature, both of which are important for sleep quality during menopause. 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 can also help manage hot flushes and improve sleep time during menopause. 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 to Ease Menopausal Symptoms

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.

The beneficial effects of stress reduction extend beyond sleep, positively impacting the immune system, supporting healthy bone turnover, and helping to maintain bone density, key factors for overall well-being during perimenopause and menopause.

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. Caffeine can also reduce REM sleep, increase light sleep and very light sleep, and contribute to chronic insomnia, making it harder to achieve deep, restorative rest. 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.

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This article has been reviewed by our expert advisory team.