The Menopause Wake-Up Call

The quality of sleep we have as hormones are changing can be as elusive as a bigfoot sighting. 

Fluctuating levels of estrogen and progesterone at midlife can affect our slumber. In fact, 50% of perimenopausal women will experience insomnia. While hormonal changes are often the primary culprit, they’re not the only factor disrupting your sleep.

Lifestyle habits can be equally responsible. Caffeine too late in the day, screen time before bed, lack of exercise, racing thoughts, or underlying stress can all sabotage your zzz’s.

If you’ve already ruled out the usual suspects and are still tossing and turning, it’s time to dig deeper.

How are those hormone levels? Do you have sleep apnea? Are you experiencing hot flashes that are keeping you awake OR waking you? Are intrusive thoughts and anxiety keeping you up?

Here are six remedies that may help restore more restful, consistent sleep:

Melatonin – A natural sleep hormone that can help regulate your circadian rhythm, especially if it’s being disrupted by hormone shifts.

Meditation and mindfulness techniques – Even a few minutes of breathwork or guided meditation before bed can help calm the mind and ease you into sleep.

Essential oils – Scents like lavender, chamomile, or cedarwood have been shown to promote relaxation and reduce anxiety.

Create a quiet, calm sleep space – Dim the lights, keep your room cool, and remove stimulating distractions.

Sound machines – White noise or gentle ambient sounds can help mask disruptive noise and signal your brain it’s time to wind down.

Magnesium (with caution) – While some swear by it, data is mixed. Because magnesium levels fluctuate, it may also affect sleep indirectly by influencing cortisol and melatonin. Speak to your doctor before starting supplementation.

Because sleep takes up about a third of your life, addressing the cause—not just the symptom—is key.

Kelly Rigo is the creative force behind Menopause Evolution.