It’s 3 AM. You’re lying awake, your body tired but your mind spinning. The covers are too warm, then too cold. Welcome to menopause – where sleep suddenly becomes a precious commodity that feels out of reach.
If this sounds familiar, you’re not alone. Sleep support in menopause is one of the most common concerns for women in midlife. The good news? There are gentle, natural ways to reclaim your rest – without drastic measures or complicated routines.
Why Menopause Disrupts Your Sleep
It’s not “just in your head” – real hormonal changes disrupt your sleep cycle.
- Estrogen usually regulates body temperature and supports REM sleep.
- Progesterone has calming, sleep-promoting effects.
As both decline, many women experience:
- Night sweats and hot flushes
- Racing thoughts
- Frequent awakenings
- Difficulty falling back asleep
- Early morning waking
You’re not doing anything wrong. Your body is simply navigating one of life’s biggest transitions.
7 Gentle Sleep Support Solutions for Menopause
1. Create Evening Rituals
Sleep support starts long before bedtime. A calming routine tells your body it’s safe to switch off.
Your 30-minute ritual idea:
- 8:30 PM: Dim the lights, play calming music
- 8:45 PM: Warm shower with lavender
- 9:00 PM: Herbal tea - try the Sweet Sleeps Tea from Napiers!
- 9:15 PM: 5 minutes journaling or affirmations
- 9:30 PM: In bed with a book (no screens)
✨ Try pairing your ritual with our Sleep Candle – hand-poured with soothing scents to ease you into rest.
2. Natural Sleep Aids and Teas
Nature gives us wonderful helpers:
- Chamomile – reduces anxiety
- Passionflower – calms racing thoughts
- Valerian – stronger for restless nights
- Lavender – lowers heart rate
- Lemon balm – balances hormonal fluctuations
🌿 For a ready-made option, our Sleep Box includes a calming sleep spray, herbal tea, and bedtime affirmation cards – a mindful way to support rest naturally.
3. Make Your Bedroom Menopause-Friendly
- Keep it cool: 60–65°F with breathable linen or bamboo bedding
- Layer blankets instead of one heavy duvet
- Use blackout curtains or a sleep mask
- Keep your phone outside the bedroom
- Invest in a new mattress protector that helps regulating your temperature, like this one!
✨ Our Bedtime Affirmation Cards are part of our sleep box and a gentle way to replace late-night scrolling – pull one before sleep to calm your mind.
4. Gentle Movement for Rest
Not intense workouts – but calming evening yoga or stretching. Try:
- Child’s Pose
- Cat-Cow stretches
- Legs-up-the-wall
- Gentle twists
- Savasana
5. Journaling for Racing Thoughts
Racing thoughts keep many women awake. Try a 3-minute practice:
- Write down worries
- Note your 3 top tasks for tomorrow
- End with 3 gratitudes
✨ Our Sleep Box includes a mini notebook – your place to empty the mind before bed.
6. Breathing Techniques for Hot Flashes
- 4-7-8 Breathing – inhale 4, hold 7, exhale 8
- Box Breathing – 4-4-4-4 pattern
Both calm the nervous system and help you drift back to sleep.
7. When to Consider Supplements
Sometimes, additional support is needed.
Gentle supplement options:
- Magnesium (200–400mg)
- Melatonin (occasional use)
- L-Theanine (calm focus)
My favourite supplements are the Health & Her Perimenopause or Menopause tablets!
Centrum Restful Sleep Menopause Support Tablets
- Some women report better sleep quality
- Reviews are mixed – helpful for some, mild for others
- Always check with your doctor before starting new supplements
Try the Calm App for Guided Sleep
If you prefer guided rituals, the Calm App offers sleep stories, meditations, and breathing practices designed for better rest. A beautiful addition to your evening ritual.
Here’s a limited time guest pass to try Calm, free for 30 days.
Final Thoughts – Creating Your Own Rituals
Sleep in menopause isn’t “broken” – it’s changing. The key is compassion and finding what supports you.
✨ Explore our Sleep Box, light a Sleep Candle, spritz a calming Sleep Spray, or choose an affirmation card before bed. Pair these rituals with mindful breathing or the Calm App – and create your own sanctuary of rest.
Because good sleep isn’t a luxury in midlife. It’s the foundation of your wellbeing.
