Perimenopause often marks the beginning of more fragile sleep: hormonal fluctuations alter thermoregulation, accompanied by increased cortisol secretion, and nights become more restless. Gradually, insomnia sets in, leaving the body tired and the mind seeking rest. However, gentle approaches exist to navigate this transition smoothly. Let's explore natural treatments for menopause-related insomnia that will help you reconnect with truly restorative nights.
Key points:
● Insomnia related to perimenopause and menopause is common due to hormonal variations, increased cortisol, and heightened emotional sensitivity.
● Natural treatments exist: micronutrition (magnesium, B6, omega-3), adaptogenic plants, calming plants, and emotional support.
● The circadian rhythm plays a key role: light, screens, schedules, and digestion directly influence falling asleep.
● Evening wellness practices are valuable allies: cardiac coherence, meditation, gentle movements, and soothing rituals.
● A calm and dim environment facilitates melatonin secretion and supports nighttime rest.
● Each woman experiences menopause differently. Self-listening, gentleness, and gradual adjustments help regain more stable sleep.
● In case of persistent disorders, support from a professional is recommended for comprehensive and tailored assistance.
Understanding insomnia during menopause
A study published by the Journal of Clinical Medicine indicates that 35 to 60% of women in peri- or post-menopause suffer from sleep disorders or insomnia.
Identifying hormonal causes
From perimenopause, the progressive decline of estrogen and progesterone profoundly changes sleep architecture with a shortening of deep sleep phases.
These hormonal variations affect thermal regulation, causing hot flashes, but also night sweats, and creating micro-awakenings that disrupt sleep continuity. Moreover, women in hormonal transition are also often subject to increased cortisol, the stress hormone. A cortisol level that is too high at bedtime thus contributes to more difficult sleep onset and weakens rest quality.
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Exploring emotional and cognitive factors
Menopause corresponds to a profound transition period in a woman's life, during which the emotional load intensifies: family responsibilities, body changes, personal questioning...
At the same time, fluctuations in estrogen directly influence certain neurotransmitters regulating mood such as serotonin and GABA, creating a setting conducive to a form of mental hypervigilance in the evening. Combined with increased cortisol, this anxious state contributes to creating a cycle in which the mind remains alert, delaying sleep onset and weakening restorative sleep.
Understanding the role of lifestyle habits
During perimenopause, the nervous system also becomes more sensitive to environmental signals such as late light, irregular rhythms, heavy meals, or mental overload at the end of the day. As the circadian rhythm is more easily disrupted, the difficulty in falling asleep is even greater.
The diffusion of blue light in the evening, for example, delays melatonin secretion, further disrupting sleep already affected by hormonal variations. Similarly, digestion slows with age, and a late meal can activate the body when it should be relaxing.
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Menopause: natural treatments for insomnia
Micronutrition and nervous balance
Among natural treatments for insomnia during menopause, rely on dietary supplements rich in minerals, vitamins, and fatty acids:
● The magnesium plays a crucial role in regulating the nervous system by reducing neuronal excitability and supporting muscle relaxation;
● The vitamin B6, essential for the synthesis of neurotransmitters like serotonin and GABA, can also support emotional well-being during hormonal fluctuations;
● The omega-3 fatty acids, meanwhile, contribute to better stress resilience and emotional stability, indirectly facilitating sleep.
This trio acts as a soothing physiological foundation, revealing its benefits during internal transition periods such as menopause.
Adaptogenic and calming plants
Some plants effectively support sleep by calming the nervous system. Ashwagandha, for example, is one of the most studied plants related to falling asleep. A study published in the National Library of Medicine showed that 72% of participants noticed an improvement in their sleep quality.
The passionflower and lemon balm, both recognized for their calming action, also facilitate gentle relaxation without causing excessive drowsiness.
Finally, Tatwa offers thefloral essence of Chiric Sanango, derived from a master plant of the Colombian Amazon, traditionally used to promote deep relaxation and restorative sleep.
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Melatonin and circadian rhythm support
Melatonin is a hormone naturally secreted in the evening, when daylight decreases, to signal the body that it is time to sleep. During menopause, its production may be less regular, delaying sleep onset.
It is available as dietary supplements aimed at relieving jet lag effects and reducing the time needed to fall asleep. As a natural treatment for insomnia, it is only recommended for short periods and may cause side effects such as headaches, drowsiness, fatigue, or dizziness.
Consult a healthcare professional before considering supplementation as it is not recommended for certain populations.
Wellness practices to prepare the body for sleep
Breathing and heart coherence
Heart coherence acts directly on the autonomic nervous system: by voluntarily slowing breathing, it reduces cortisol and improves heart rate variability, two key indicators for restorative sleep.
Practiced for 3 to 5 minutes before bedtime, it creates a calming effect that helps release the day's tensions. During menopause, when hormonal fluctuations intensify emotional reactivity, this simple practice becomes a true ally to calm the mind and prepare the body for night.
Focus on different relaxation techniques to practice for promoting calm and restorative nights.
Meditation and mindfulness
A meditation practice is a valuable tool to reduce mental load and soothe intrusive thoughts. By creating a calm inner space, it helps disconnect from the state of alertness, often heightened by menopause anxiety.
Slowing your breathing, observing your sensations, or practicing a body scan for a few minutes is usually enough to release the grip of the mind and give the body permission to relax. Gentle, accessible, and deep, meditation is one of the natural treatments against insomnia to prioritize from the first signs of perimenopause.
Gentle evening movements
In the evening, rely on gentle practices that help the body transition to rest. Yin yoga, where stretches are held for several minutes, or yoga nidra, which promotes deep relaxation, are particularly recommended. These practices help release tensions accumulated during the day, stimulate the vagus nerve, and reduce muscle hyperactivity intensified by stress or high cortisol.
For women experiencing a turbulent menopause, these gentle movements provide both physical support and an emotional grounding gesture, allowing the body to regain a sense of inner security before night.
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Evening ritual: create a space conducive to rest
Soften the light and soothe the environment
The body naturally secretes melatonin when light decreases. To facilitate relaxation, favor a dimmed atmosphere early in the evening, a cool bedroom, and a calm space. Screens delay this process, as blue light inhibits melatonin and weakens sleep already sensitized by menopause. By softening the light and creating a soothing space, you send the nervous system the signal that it is time to slow down.
Nourish the body with a light and comforting dinner
The quality of your diet also plays an important role in natural treatments for insomnia during menopause. During this period of hormonal fluctuations, certain foods such as fatty, sugary, or late meals can increase nighttime awakenings.
Conversely, a light dinner rich in gentle fibers for the intestine, whole grains, and plant-based or lean proteins will promote satiety without difficult digestion disturbing sleep. At the end of the meal, an herbal tea made from digestive or calming plants will gently accompany the transition to rest.
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Honor falling asleep with a personal ritual
You can also incorporate an evening ritual into your routine to prepare the mind and body for the night. Depending on what resonates most with you, you might place a few drops of essential oil on your pillow to enjoy the benefits of aromatherapy. This ritual could also involve writing a few lines in a journal to free the mind or a slow self-massage of the shoulders and neck.
Menopause transforms both the body and the relationship to rest. Yet, even when nights become lighter or more unpredictable, there are natural solutions that can support this transition. Plants, micronutrition, breathing, gentle rituals: each approach nourishes an inner terrain that simply seeks to regain its balance. By allowing yourself these wellness gestures, you relearn to listen to your rhythm and honor your needs. With patience and kindness, more peaceful nights become possible again.
Menopause FAQ, insomnia, and natural treatments
Why is insomnia common during menopause?
Estrogen and progesterone fluctuations alter sleep, increase the frequency of nighttime awakenings, and disrupt thermoregulation. Cortisol also tends to rise in the evening, making it harder to fall asleep. These hormonal mechanisms explain why many women experience lighter nights during perimenopause and menopause.
What are the most effective natural treatments for menopause-related insomnia?
The most documented approaches include magnesium, vitamin B6, omega-3s, certain adaptogenic plants like ashwagandha, as well as calming plants like passionflower and lemon balm. Breathing, heart coherence, meditation, gentle yoga, and a consistent evening ritual effectively complement this approach.
Is melatonin useful for insomnia during menopause?
Melatonin can help some women reduce the time to fall asleep, especially when the circadian rhythm is disrupted. However, it should be used at low doses, for short periods, and ideally after medical advice as it is not suitable for everyone and may cause side effects.
Which foods should be favored in the evening for better sleep?
A light dinner, rich in gentle fiber for the intestines, cooked vegetables, and plant-based or lean proteins, promotes peaceful digestion. Meals that are too heavy, sugary, or late can increase nighttime awakenings. A calming herbal tea at the end of the meal will help extend this natural well-being.
Can adaptogenic plants really help?
Some adaptogenic plants support stress management and emotional balance. Ashwagandha, in particular, is the subject of studies showing improved sleep and reduced mental hyperactivity. Other plants, like passionflower and lemon balm, act more as nervous calmatives. Flower essences can also provide emotional support during restless nights.
What to do when the mind keeps racing at night?
Techniques such as heart coherence, slow breathing, meditation, or body scanning help calm mental hyperactivity. Keeping an evening journal or practicing self-massage also helps support the relaxation of the mind and nervous system.
When to consult a healthcare professional?
If insomnia persists, worsens, or is accompanied by severe anxiety, suspected sleep apnea, palpitations, or profound exhaustion, it is recommended to consult a professional. Some symptoms may require medical advice to rule out other causes or adjust care.
Bibliography:
Jeon, G.-H. & MDPI. (2024). Insomnia in postmenopausal women: How to approach and treat it? In Journal of Clinical Medicine (Vol. 13, p. 428). https://pmc.ncbi.nlm.nih.gov/articles/PMC10816958/pdf/jcm-13-00428.pdf
Deshpande, A., Irani, N., Balkrishnan, R., & Benny, I. R. (2020). A randomized, double blind, placebo controlled study to evaluate the effects of ashwagandha (Withania somnifera) extract on sleep quality in healthy adults. Sleep Medicine, 72, 28–36. https://doi.org/10.1016/j.sleep.2020.03.012
Santé.fr Decoding. (2025, February 19). Is melatonin effective against sleep disorders? Santé.Fr. https://www.sante.fr/decryptage/nos-reponses/la-melatonine-est-elle-efficace-contre-les-troubles-du-sommeil