5 Menopause Sleep Solutions
Has it been about 3 years since you last had a restful night’s sleep? Is it 3AM and you are wide awake….again? Let’s dive into how hormonal changes affect your sleep patterns and explore some menopause sleep solutions.
Hormonal Chaos
Estrogen was like the sleep fairy sprinkling her dust; now she’s on vacation without giving notice.
Estrogen plays a role in regulating melatonin and serotonin. Melatonin is the hormone that tells your brain it’s time to sleep. With less estrogen on board, melatonin production dips, leaving you wide awake when you should be dreaming about your next beach vacation (or even just a clean kitchen). Serotonin is our feel good/happy hormone. When those levels drop, you find yourself feeling more anxious or irritable, making it even harder to wind down at night. It’s like your brain is stuck in overdrive, replaying every awkward conversation you’ve ever had. And the cycle just continues.
Also, (oh yes, there is more!) as estrogen declines, your body becomes more sensitive to stress, causing cortisol—the “fight-or-flight” hormone—to spike. Imagine your brain yelling, “We’re under attack!” at 3 AM, when all you’re under is a pile of blankets.
Your body is not betraying you; it’s just confused, depleted, and needs some love.
Lower estrogen levels mess with your body’s ability to regulate temperature. Cue hot flashes and night sweats, which often wake you up after you’ve just drifted off to sleep.
What You Can Do to Sleep Better (and Feel Human Again)
Your bedtime begins in the morning. Reset your circadian rhythm by getting sunlight in your eyes as early as you can. Ideally, this is through walking outdoors, but sitting by a bright window and doing some stretches will also do the trick! This will help your melatonin production later in the day.
2. Build a Sleep Sanctuary:
Your bedroom should feel like a spa, not a sauna or a crime scene from a true-crime podcast marathon. Think low lights (this will trigger your brain to begin creating melatonin), cool air but cozy blankets, maybe a diffuser with lavender. Train your body to slow down at night by creating a soothing routine that send a message to your nervous system that it’s ok to relax.
3. Be Firm About Lifestyle Adjustments:
Here are some of my non-negotiables when it comes to getting a good night’s rest. Try just one at a time and see if any of them make a difference for you:
No eating after 7pm. This allows my digestive system to be at rest when my head finally hits the pillow.
Take a walk after dinner. This also helps with digestion and lowers blood sugar spikes, which will positively impact sleep. If you have a dog, you probably have this already built into your routine!
Try Magnesium. 1 tsp Magnesium Carbonate in 1/2 cup of water. I use this one. Take this at least 30 minutes before getting into bed. Magnesium is a natural muscle relaxer, and promotes melatonin production but almost 60% of adults are deficient in it.
Minimize screen time (I am not perfect at this, but am working on it)
Read a book or e-reader with low light.
Try Yoga Nidra to either help you fall asleep or get you back to sleep in the night.
NEW*. Mouth Taping. Based on the research in Breathe, by James Nestor, I’ve been mouth taping. I shared my experience here and am convinced it helps me stay asleep and wake up more energized.
4. Consider Hormone Replacement Therapy (HRT):
I explained why I chose to take HRT here. HRT is not for everyone, and it’s not the only option, but it’s one worth discussing with your doctor. I think of HRT as the friend who brings snacks and blankets to the sleepover you didn’t ask for… It’s not the only way to have fun, but it sure does help!
5. What You Eat Matters:
Foods like turkey, chicken, nuts and eggs contain tryptophan and can boost serotonin levels. (remember that groggy feeling after your Thanksgiving meal?)
Soy, flaxseeds, and lentils are considered phytoestrogens: they mimic estrogen’s effects and may help reduce hot flashes and night sweats. I add ground flaxseeds to my breakfast every morning.
Nuts, seeds, and fatty fish like salmon can decrease hot flash severity. Snack on walnuts, sprinkle chia or flaxseeds on yogurt, and aim for two servings of fatty fish per week.
Magnesium is naturally found in spinach, almonds and dark chocolate.
Finding the Silver Lining in Sleepless Nights
I am a big believer that we go through menopause for a reason. This is not merely an ending, but a profound evolution—a levelling up in the journey of womanhood. The symptoms and challenges we face aren't failures of our bodies, but signals guiding us toward a new relationship with ourselves—one built on radical acceptance and compassionate self-love. As hormones recalibrate and priorities clarify, we have the rare opportunity to redefine our worth beyond reproductive capacity, to harness decades of experience, and to step boldly into the most authentic and powerful version of ourselves.
This transformation asks more of us than simply enduring; this season is an invitation to get back to yourself—stronger, wiser, and more in tune with yourself than ever. I invite you to cultivate a mindset that recognizes menopause not as diminishment, but as the gateway to our fullest expression.
The best is yet to come.
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