Author – Christine Bailey MSc MBANT CNHC.
Can’t sleep through the night? You’re not alone.
For many women going through perimenopause and menopause, sleep problems are all too common. Studies suggest that around 40–60% of women in perimenopause and menopause experience difficulty falling or staying asleep, compared with much lower rates before menopause. Yet sleep isn’t just about feeling rested. Poor sleep can affect mood, memory, weight and even heart health, making it one of the most underestimated aspects of menopause wellbeing.
Why Does Sleep Become Harder?
Every organ and cell in the body follows a 24-hour circadian rhythm, coordinated by the brain’s “master clock,” the suprachiasmatic nucleus. Crucially, this structure contains oestrogen receptors and as oestrogen levels decline, it can throw our biological rhythms off balance and impair sleep quality.
Oestrogen also helps regulate serotonin, a neurotransmitter that influences mood and a precursor for melatonin, the hormone that promotes sleep. Declining oestrogen levels can therefore contribute to lighter, more fragmented sleep. To make matters worse, melatonin rhythms also shift during menopause, sometimes causing earlier sleepiness in the evening and unwanted early-morning waking.
Temperature regulation plays another role. Because the body must drop its core temperature to initiate sleep, night sweats and hot flushes can easily trigger waking.
Feeling “tired but wired”?
The significant decline in progesterone also impacts our sleep. Progesterone has mild calming effects via interaction with certain neurotransmitters, so a decline in this hormone can make the nervous system more sensitive to stress.
Combined with the busy demands of midlife – work, family, and daily responsibilities, it’s easy to feel “tired but wired.” So even if you crave rest, it can be hard to switch off and unwind.
The Metabolic Link To Poor Sleep
Although frequently overlooked, blood glucose balance strongly influences sleep quality. When our blood glucose drops too much overnight, the brain triggers a protective stress response – releasing adrenaline and cortisol, which can cause you to wake frequently in the night. This is one reason why under-eating, insufficient protein throughout the day, alcohol consumption and erratic eating patterns can worsen sleep.
Resetting The Clock
Consistency matters more than perfection: keeping a regular sleep schedule, even after a poor night, helps stabilise circadian rhythms.
Morning sunlight is a powerful signal for your body clock. Try to get outside within the first hour of waking to boost alertness and support melatonin production at night. In the evening, dim lights and limit screen use to avoid suppressing melatonin and delaying sleep.
Temperature can also impact sleep quality. A mild drop in core body temperature is part of the sleep‑onset process, a cool, well-ventilated bedroom and breathable bedding can be helpful, particularly for women experiencing hot flashes or night sweats.
Regular exercise can improve sleep quality, increase deep sleep, and help regulate circadian rhythms, but avoid vigorous activity close to bedtime – it may be too stimulating.
Eating For Better Sleep
When and what you eat can help reset your circadian rhythm and in turn, improve sleep. This is one reason why sticking to a regular eating pattern during the day can be beneficial.
Evening food choices can influence sleep quality. If you experience digestive discomfort or reflux, avoid fatty or fried foods and choose lighter meals with enough protein and fibre to help stabilise blood sugar. Try not to eat large meals within two to three hours of bedtime.
Meals containing L-tryptophan may be beneficial, as this amino acid supports serotonin production, which helps regulate melatonin. Sources include dairy, oats, poultry, fish, seeds, soy, and eggs. Pairing these with carbohydrates, such as rice or a jacket potato, can enhance absorption.
Some foods – particularly when consumed in the evening, such as kiwifruit and tart cherry juice, may help support sleep by influencing GABA activity and melatonin levels.
Be mindful that caffeine can remain in your system for five to six hours. For better sleep, aim to avoid caffeine after the early afternoon, around 1–2 pm.
Targeted Supplementation
If healthy sleep habits and lifestyle changes aren’t enough, certain nutritional supplements may help support relaxation and improve sleep quality.
Magnesium Glycinate – Magnesium supports GABAergic activity (the brain’s main calming neurotransmitter), promotes muscle relaxation, and has been shown to improve sleep efficiency and quality. As many adults have low magnesium intake, supplementation can be helpful to support our nervous system and sleep quality
Ashwagandha (KSM-66®) – Ashwagandha is an adaptogenic herb that may help the body manage stress and support relaxation. Clinical trials suggest that KSM-66® Ashwagandha can improve sleep quality and sleep efficiency.
L-Tryptophan & 5HTP – L-Tryptophan is an essential amino acid and the precursor to serotonin and melatonin, supporting mood and sleep. Since the body cannot make it, it must come from food sources or from supplements. 5-HTP, a metabolite of L-Tryptophan, can also be used as a supplement.
L-Theanine – L-Theanine is a naturally occurring amino acid primarily found in green tea. By increasing alpha brain waves and supporting neurotransmitters such as GABA and serotonin, L-Theanine can help quiet the mind and ease the transition into sleep
Lemon Balm (Melissa officinalis) – Lemon Balm is a herb traditionally used to promote relaxation. Clinical studies suggest that it may help reduce anxiety and improve sleep quality, particularly when combined with other calming herbs.
Glycine – Glycine is a non-essential amino acid that may improve sleep quality, help you fall asleep faster, and boost feelings of refreshment in the morning.
Soy Isoflavones – If hot flushes are causing nighttime waking, try soy isoflavones – plant-derived phytoestrogens that can mimic mild oestrogenic activity in the body. They may help reduce the frequency and severity of hot flashes and night sweats, which are common causes of sleep disruption.
OUR TOP PICK SUPPLEMENTS
Metagenics MegaMag® Night Plus Magnesium Powder
A fast-acting magnesium powder designed to support relaxation and restful sleep. This formula combines magnesium with sleep-promoting ingredients such as L-Theanine, L-Tryptophan, Lactium®, and hops, helping to calm the mind and prepare the body for a restorative night. Ideal for those who prefer a powder or want rapid absorption.
Metagenics MegaMag® PeriMeno Tablets
High-strength tablets formulated for peri- and post-menopausal women seeking targeted support. This blend combines magnesium glycinate, supportive B vitamins, and herbal extracts such as sage, ashwagandha, and saffron, aimed at reducing stress, supporting hormonal balance, and easing menopause-related sleep disturbances.
MenoHop®
A targeted supplement designed to support hormone balance and reduce menopausal symptoms, particularly hot flushes. Each capsule combines hops with soy isoflavones (20 mg per capsule) to help ease night-time sweating, flushes, and other discomforts associated with menopause, promoting better sleep and overall comfort
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