Sleep during menopause: 7 Natural solutions backed by science to restore restful nights

By willowt // 2025-03-11

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Up to 60% of menopausal women experience sleep issues, often linked to hormonal changes, blood sugar fluctuations and stress, which disrupt restorative sleep.
Blood sugar imbalances, worsened by insulin resistance during menopause, can trigger cortisol and adrenaline, disrupting sleep. Strategies include eating plant-based meals, reducing refined carbs and consuming high-protein snacks before bed.
Menopause slows metabolism, affecting sleep cycles. Intermittent fasting and ketosis can reset metabolic rhythms, while nutrient-rich meals like chia seed pudding support better sleep.
Magnesium (especially L-threonate or glycinate) relaxes the nervous system, while adaptogens like ashwagandha reduce stress and improve sleep quality. Herbal teas (e.g., chamomile, valerian root) also promote relaxation.
Morning sunlight and limiting blue light exposure regulate circadian rhythms. A holistic approach—combining nutrition, exercise, stress management and, if needed, bioidentical hormones—can restore restful sleep and improve overall well-being during menopause.

Menopause is a transformative phase in a woman’s life, but for many, it comes with a frustrating companion: sleeplessness. Up to 60% of menopausal women report sleep disturbances, leaving them exhausted and searching for solutions. While melatonin and sleeping pills are common go-tos, emerging research suggests that natural approaches—like balancing blood sugar, supporting metabolism and incorporating key nutrients—can offer safer, more sustainable relief. Here’s a closer look at seven science-backed strategies to reclaim restful sleep during menopause, as shared by The Epoch Times.

1. Blood sugar swings: The hidden sleep thief

If you’ve ever woken up in the middle of the night with a racing heart, blood sugar fluctuations might be to blame. A 2022 study published in Cureus highlights the connection between blood sugar imbalances and disrupted sleep. Dr. Rose Kumar, a women’s health expert, explains, “Blood sugar dysregulation can disrupt sleep—partly by triggering cortisol and adrenaline production, which compromises the parasympathetic nervous system’s ability to support deep sleep.” Menopausal women are particularly vulnerable to insulin resistance due to hormonal changes. To combat this, Kumar recommends eating more plants, reducing refined carbs and avoiding heavy meals late at night. A high-protein snack like Greek yogurt with chia seeds, berries and cinnamon two hours before bed can stabilize blood sugar and promote restful sleep.

2. Metabolism and sleep: A powerful connection

Menopause naturally slows metabolism, which can disrupt sleep cycles. A 2022 study in Nutrients found that intermittent fasting can reset metabolic rhythms and improve sleep duration. By delaying the first meal of the day for at least 12 hours, the body enters ketosis, a state where the liver breaks down fat into ketones—a cleaner, more stable energy source for the brain. Kumar suggests trying a plant-based meal like chia seed pudding with coconut cream and berries to break your fast. This not only supports metabolism but also provides essential nutrients for better sleep.

3. Magnesium: The calm mineral

Magnesium, often called the “calm mineral,” plays a crucial role in relaxing the nervous system. A 2023 review in Biological Trace Elements confirms magnesium’s ability to enhance sleep health. Dr. Mary Claire Haver, author of The New Menopause, recommends magnesium L-threonate, a form that crosses the blood-brain barrier, to support cognitive function and restorative sleep. Mary Lou Moramarco, a member of an online menopause support group, shared, “I am a big fan of magnesium glycinate. I am sleeping better and for eight hours straight.” For those who prefer food-based sources, a banana with almond butter and pumpkin seeds makes a calming bedtime snack.

4. Ashwagandha: Balancing stress and sleep

Stress can skyrocket during menopause, making sleep even harder. Ashwagandha, an adaptogenic herb, has been shown to reduce cortisol levels and improve sleep quality. A 2022 study in Cureus supports its effectiveness, but Dr. Kumar cautions, “Ashwagandha can raise estrogen levels, so women should monitor their levels regularly if using it.” For those concerned about hormonal impacts, other adaptogens like rhodiola and Siberian ginseng offer stress relief without significant hormonal effects.

5. Herbal teas: Nature’s sleep elixir

Herbal teas like chamomile, valerian root and passionflower have long been trusted for their calming effects. A 2023 review in the Journal of Nutrition and Food Technology supports their ability to improve sleep and reduce anxiety. A simple chamomile tea with a dash of cinnamon and honey can signal your body to wind down and prepare for rest.

6. Light exposure and sleep hygiene

A 2024 study in the Journal of Health Psychology found that morning sunlight regulates circadian rhythms, improving sleep. However, blue light from screens can disrupt this process. Kumar advises, “Try not to be on your phone or computer for an hour before bedtime. Blue light blocks the release of melatonin, a hormone essential for deep sleep.” Morning walks and blue light-blocking glasses in the evening can help reset your sleep-wake cycle.

7. What experts and real women are saying

While hormone therapy remains a controversial topic, many women find relief with bioidentical hormones, which have the same molecular structure as the body’s natural hormones. Nancy Knight, who struggled with sleeplessness for years, shared, “The only thing that worked was progesterone timed correctly with my cycle.” Diana Hunter, a follower of Dr. Haver’s Galveston Diet, emphasizes the importance of a holistic approach: “We require these essential things—sleep, nutrition, exercise and hormones.”

A Holistic Approach to Menopausal Sleep

Menopausal insomnia doesn’t just rob you of rest—it affects mood, energy and overall health. But with science-backed strategies like stabilizing blood sugar, supporting metabolism and incorporating key nutrients, restful sleep is within reach. As Dr. Haver wisely puts it, “I protect my sleep with my life.” By experimenting with these natural solutions, women can reclaim their nights and wake up refreshed, ready to embrace this new chapter of life. Prioritizing sleep isn’t just a luxury—it’s a necessity, especially during menopause. Sources include: TheEpochTimes.com PubMed.gov TheBetterMenopause.com