SLEEP, SWEET SLEEP in MENOPAUSE!

Why It Disappears During Menopause (and How to Get It Back Naturally)

Hey Lovely Women!

If you've found yourself staring at the ceiling at 3am again, welcome to one of the most common and frustrating symptoms of menopause, sleeplessness.

You’re not alone. In fact, sleep disturbances top the list of menopause complaints worldwide, even more than hot flushes

As a naturopath who's helped hundreds of women through the ups and downs of this hormonal rollercoaster, I can tell you this your sleep can return, and no, you don’t just have to “put up with it”.

Let’s unpack what’s really going on and what you can do to get your beauty sleep back

Why does sleep go hire wire in Menopause?

Blame it on the hormones (but also, there’s more to it)

During peri menopause and menopause, your levels of estrogen and progesterone begin to drop both of which play a role in helping you fall asleep and stay asleep. At the same time, cortisol (your stress hormone) can rise, and melatonin (your sleep hormone) often drops with age

The result? You may:

• Fall asleep only to wake up at 2am and stay awake for hours 

• Struggle to fall asleep in the first place 

• Wake up feeling unrefreshed, foggy, and emotionally drained

  
  

And to make matters worse, night sweats, anxiety, needing to pee, and mood changes can also join the midnight party

5 Natural Tips to Reclaim Restorative Sleep in Menopause

1. Magnesium is Your Bedtime Bestie

Magnesium supports muscle relaxation, nervous system calm, and even balances oestrogen metabolism. It’s also helpful for restless legs and that wired-but-tired feeling

Try: Magnesium glycinate before bed.

2. Balance Blood Sugar Before Bed

Fluctuating blood sugar at night can wake you up or cause restlessness. Skipping meals, sugar crashes, or drinking wine before bed can all trigger this

Try: A protein rich dinner with good fats. Sometimes a small high protein snack before bed like a spoonful of nut butter can help!

3. Herbal Helpers for a Calm Mind

Nervine and cooling herbs like passionflower, chamomile, sage, and lemon balm can help calm a racing mind, cool the system, and support gentle sedation

Try: A calming, cooling herbal tea ritual earlier in the evening followed by a wind down routine: dim the lights, stretch gently, journal or read, and aim for an early bed in a cool cosy room. You may also benefit from a personalised herbal mixture designed for your nervous system, hormones, and sleep needs. Reach out if you’d like one made for you...

4. Create a Menopause Friendly Sleep Ritual

Your sleep routine should be a sacred part of your daily life. To enhance it, start by reducing daily stress through relaxation techniques like deep breathing, gentle stretching, or meditation. Create a calming atmosphere by keeping your room cool. Eliminate screens from your evening routine, as blue light from devices can disrupt melatonin production. Instead, engage in relaxing activities like reading, journaling, or listening to soothing music. Finally, allow for a gentle winding down period before bed. This pre sleep ritual signals your body to transition into rest, improving sleep quality and overall well being.

Try: Blue light blocking glasses after sunset, a cool shower, essential oils that calm, and keeping lights dimmed in the evening

5. Address the Hormonal Root Cause

This is where natural medicine excels

Holistically supporting your adrenals, nervous system, and estrogen balance significantly improves sleep quality over time

This is precisely what I help women achieve in my Hold your Hand Menopause 4 Health Thrive Program, which offers a powerful combination of personalised support, education, nutrition, herbs, and lifestyle strategies to help you sleep better, regain energy, and rediscover yourself...

Ready to Sleep Deeply Again?

You don’t have to suffer through another sleepless night

My Menopause 4 Health Thrive Program is designed to 

• Support your hormones 

• Reduce hot flushes and night sweats 

• Balance your nervous system 

• And finally… bring back that restful, deep sleep you’ve been missing

Book in an appointment, join the program, or reach out if you need guidance I’m here for you every step of the way

You’re not broken your body is just asking for something different

Menopause 4 Health

Kirsten The Naturopath

References

• Baker, F. C., De Zambotti, M., Colrain, I. M., & Bei, B. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nature and science of sleep, 73-95.

• Laudisio, D., Barrea, L., Pugliese, G., Aprano, S., Castellucci, B., Savastano, S., ... & Muscogiuri, G. (2021). A practical nutritional guide for the management of sleep disturbances in menopause. International journal of food sciences and nutrition, 72(4), 432-446.

• Khadivzadeh, T., Abdolahian, S., Ghazanfarpour, M., Kargarfard, L., Dizavandi, F. R., & Khorsand, I. (2018). A Systematic Review and Meta-analysis on the Effect of Herbal Medicine to Manage Sleep Dysfunction in Periand Postmenopause. Journal of menopausal medicine, 24(2), 92-99.