Introduction
Sleep can become unpredictable after menopause, even for women who have always slept well. Hot flushes that peak at night, a mind that will not switch off, and repeated wake-ups can combine into a pattern of short, light, broken sleep. The good news is that many non-pharmacological approaches can help, and they often work best when combined: targeted calming techniques, sensible supplement choices, cooling sleep set-ups, and a consistent evening routine.
This guide focuses on natural sleep remedies for menopause with a practical, safety-first approach. You will find options that are plausible, commonly used, and supported by varying degrees of research, plus clear boundaries on when to seek medical advice. For broader context across life stages, see natural sleep remedies for menopause.
Why menopause disrupts sleep
Hot flushes and night sweats: causes and impacts
During and after the menopause transition, falling oestrogen levels affect temperature regulation. Many women develop a narrower “thermoneutral zone”, meaning small internal or external temperature shifts can trigger a hot flush. At night, this can lead to sweating, discomfort, and abrupt awakenings, followed by chills as the body cools down.
Beyond the immediate wake-up, night sweats can condition the brain to expect disruption. Some women start to “sleep lightly” in anticipation of the next flush. Over time, this can increase sleep fragmentation, reduce time in deeper sleep stages, and create a cycle of fatigue and heightened stress reactivity the next day.
If your symptoms are more typical of the earlier transition, you may also find targeted advice helpful in natural sleep remedies for perimenopause night sweats.
Stress, anxiety and hormonal change
Menopause does not cause anxiety for everyone, but hormonal fluctuation can affect mood and stress tolerance. Life-stage pressures can add to the load: caring responsibilities, work demands, health worries, or changes in identity and relationships. Stress can keep the nervous system on high alert, making it harder to fall asleep, and easier to wake.
There is also a two-way link between poor sleep and anxiety. Short sleep increases emotional reactivity and reduces the brain’s ability to regulate stress. A few bad nights can snowball into a pattern where bedtime itself becomes a stressor.
Other symptoms: frequent waking and difficulty falling asleep
Sleep during menopause may be disturbed by factors beyond hot flushes. Common contributors include:
- Insomnia patterns, difficulty falling asleep, waking during the night, or waking too early.
- Restless legs symptoms in some women, which can worsen with low iron stores.
- Snoring and possible sleep apnoea, risk can rise with age and weight changes. Loud snoring, witnessed pauses in breathing, and morning headaches deserve medical assessment.
- Urinary frequency or genitourinary symptoms that disrupt sleep continuity.
- Alcohol sensitivity, even small amounts can increase night-time waking and worsen hot flushes.
Precautions and safety before using natural remedies
“Natural” does not automatically mean safe for everyone. Menopause is also a time when new diagnoses and new medications can appear, and interactions matter. A few rules I suggest following before adding herbs, supplements, or essential oils:
- Check interactions if you take any regular medication, especially antidepressants, sedatives, blood thinners, blood pressure medicines, or thyroid medication. If unsure, ask a pharmacist or your GP.
- Introduce one change at a time. You will learn what helps, and you reduce the risk of side effects being misattributed.
- Avoid combining multiple sedating remedies at night, for example, a strong herbal sleep formula plus alcohol, plus antihistamines.
- Be cautious if you have liver disease, epilepsy, asthma, or a history of hormone-sensitive cancers. Some botanical products may not be appropriate, and guidance should be personalised.
- Choose products with clear labelling and sensible doses. In the UK, supplements are regulated as foods rather than medicines, and quality can vary.
Consult your GP for medical advice, particularly if insomnia is persistent, you feel low or anxious most days, or symptoms are severe enough to impair daily functioning.
Natural remedies that can help sleep during menopause
Evidence in menopause-specific insomnia varies by remedy. The best-supported approaches overall tend to be behavioural and environmental, but some herbs and supplements can be useful adjuncts, particularly when night-time arousal and hot flushes drive wake-ups. For a wider overview beyond menopause, see natural sleep remedies.
Herbs and teas that suit menopause (sage, valerian, hops, lemon balm)
Herbal options may help by reducing arousal, supporting relaxation, and in some cases, easing sweating. I prefer starting with tea or a single-herb preparation rather than complex blends, because it is easier to judge tolerance and benefit.
- Sage (Salvia officinalis): Traditionally used for excessive sweating. Some clinical research suggests sage preparations may help menopausal hot flushes, though study designs and products vary, and results are not uniform. If you try it, look for reputable sources and avoid high-dose essential oil ingestion. Sage may not suit everyone, and caution is sensible if you have a seizure disorder.
- Valerian (Valeriana officinalis): Often used for sleep onset problems. Research findings are mixed across populations. Some people report easier sleep initiation, while others feel no effect. It can cause vivid dreams or morning grogginess in a minority.
- Hops (Humulus lupulus): Used for mild sedation and relaxation, sometimes paired with valerian. Human evidence is limited, but it is commonly used as a gentle evening herb.
- Lemon balm (Melissa officinalis): A calming herb that may support relaxation when stress is a major driver. Often well tolerated as a tea.
- Passionflower (Passiflora incarnata): Used for anxiety-related sleep difficulty. Evidence varies, and quality differs between products.
- Chamomile (Matricaria chamomilla): A mild option for winding down. Avoid if you have a known allergy to plants in the daisy family.
Practical use: aim for a warm, not hot, caffeine-free tea 45 to 60 minutes before bed. If night sweats are prominent, keep the drink small so you do not add bladder wake-ups. If reflux is an issue, avoid peppermint and large volumes of fluid late evening.
Natural supplements (magnesium, glycine, tryptophan)
Supplements can be helpful when they address a plausible physiological bottleneck, for example, muscle tension, stress reactivity, or difficulty “downshifting” into sleep. They are not a substitute for treating underlying problems such as sleep apnoea, depression, uncontrolled thyroid disease, or severe vasomotor symptoms.
- Magnesium: Often used for muscle relaxation and sleep quality. Evidence in insomnia is mixed, and benefit may be more noticeable in people with low intake. Magnesium can loosen stools, particularly citrate forms. If you have kidney disease, you need medical guidance before supplementing.
- Glycine: Small studies in adults suggest glycine before bed may support subjective sleep quality and next-day alertness in some people, possibly via thermoregulation and neurotransmitter effects. Evidence is still limited, but it is generally well tolerated. If you try it, keep other variables stable for a couple of weeks so you can judge effect.
- L-tryptophan: A precursor for serotonin and melatonin. Some evidence suggests it may help sleep in certain contexts, but it can interact with serotonergic medications. If you take antidepressants, do not add tryptophan without checking with a clinician or pharmacist.
- Melatonin: In the UK, melatonin is usually prescription-only. Evidence supports it more strongly for circadian rhythm issues and older adults with low endogenous melatonin than for hot flush-driven insomnia. If you suspect a body clock issue, discuss it with your GP rather than self-sourcing.
I am cautious about recommending multiple supplements at once. A short trial of one option, combined with environmental cooling and a structured wind-down, often provides clearer results than a “stack”.
Aromatherapy and essential oils for menopause
Aromatherapy can support relaxation through scent cues and a consistent bedtime association. Evidence for essential oils in insomnia is generally modest and often based on small studies, but many people find it a pleasant, low-effort addition to a broader routine.
- Lavender: The most commonly studied essential oil for relaxation and sleep. Some trials suggest small improvements in subjective sleep measures. Use via diffusion or diluted topical application according to product instructions.
- Bergamot: Often used for stress reduction. Avoid applying expressed bergamot oil to skin before sun exposure due to potential photosensitivity, depending on formulation.
- Clary sage: Sometimes used for menopausal symptoms in aromatherapy traditions. Human evidence for sleep is limited, and it should be used cautiously, diluted, and not ingested.
Safety notes: never ingest essential oils, avoid applying undiluted oils to skin, and keep diffusers away from pets who may be sensitive. If you have asthma or migraines, diffuse lightly and stop if symptoms worsen.
Relaxation techniques for night waking and anxiety (breathing, body scan, meditation)
When menopause insomnia is driven by repeated arousals, your response during the wake-up matters. A short, predictable technique can reduce the chance that a hot flush turns into an hour of rumination.
- Physiological sigh: two inhales through the nose, the second smaller, followed by a long slow exhale. Repeat for one to three minutes to reduce acute arousal.
- Extended exhale breathing: breathe in for a count of four, out for a count of six to eight. Keep it comfortable, no breath holding if that feels stressful.
- Body scan: shift attention from thoughts to sensations, moving slowly from toes to head, softening each area. If your mind wanders, return to the last body area you remember.
- Brief mindfulness: label the experience, “warmth”, “tight chest”, “busy mind”, and return to breath. The aim is not to force sleep, but to stop adding fuel.
If you regularly lie awake for long periods, consider getting out of bed briefly and doing a low-light, quiet activity until sleepy again. This is a core behavioural strategy used in cognitive behavioural therapy for insomnia (CBT-I), which has strong evidence for chronic insomnia across age groups, including midlife women.
Adapt your environment for better sleep during menopause
Practical cooling: temperature, clothing, bedding
For hot flush-related wake-ups, bedroom engineering often outperforms any single supplement. Small tweaks can make a measurable difference within days.
- Keep the room cool. Many women do best with a slightly cooler bedroom than they used to prefer.
- Use breathable bedding. Layering works better than a single heavy duvet, because you can adjust quickly during a flush.
- Choose moisture-wicking sleepwear. Natural fibres or modern technical fabrics can reduce the “sticky” feeling after sweating.
- Keep a spare top by the bed, and consider a towel on the pillow for quick changes that do not fully wake you.
- Try a cooling pillow or breathable mattress topper if you overheat consistently. Focus on materials designed for airflow rather than anything that traps warmth.
Alcohol and late spicy meals are common flush triggers. If night sweats dominate, I often suggest a two-week experiment of removing alcohol and moving dinner earlier, then reassessing sleep fragmentation.
Light, noise, odours: natural adjustments that genuinely help
- Light: Dim lights 60 to 90 minutes before bed. Keep night-time lighting low and warm-toned for bathroom trips. Morning daylight exposure helps anchor circadian rhythm, which can drift with poor sleep.
- Noise: If you wake easily, steady background sound (a fan or white noise) can be better than intermittent noise. Avoid loud volumes.
- Odours: Strong scents can trigger headaches in some people. If using aromatherapy, keep it subtle and consistent, and stop if you notice irritation.
Menopause-specific evening routine: step-by-step
A routine should feel realistic on tired evenings. I prefer an approach that takes 30 to 60 minutes rather than an elaborate multi-hour plan that collapses after three days.
- 90 minutes before bed: set a “last call” for caffeine if you are sensitive, and aim to finish heavy meals. If hot flushes are frequent, keep alcohol out of the evening for a trial period.
- 60 minutes before bed: lower lights, reduce stimulating content, and take a warm shower if it helps you relax. For some women, a warm shower followed by a cool bedroom supports heat loss as you settle.
- 45 minutes before bed: sip a small cup of caffeine-free herbal tea, for example lemon balm or chamomile. Keep fluids modest if nocturia is an issue.
- 30 minutes before bed: choose one relaxation tool, such as a body scan or extended-exhale breathing. Keep it the same every night for two weeks to build an association.
- At lights out: keep the room cool, layers ready, and your “night kit” nearby, spare top, water, a small towel, and a low light.
- If you wake with a hot flush: do the shortest possible reset, adjust bedding, slow breathing for two minutes, then return attention to neutral sensations. Avoid checking the time if it increases stress.
If your sleep has become conditioned around long wake periods, consider structured CBT-I support. Many NHS and private services now offer digital CBT-I programmes, and by 2026 there is strong acceptance of CBT-I as a first-line approach for chronic insomnia, depending on access and individual circumstances.
When to seek help: limits of natural remedies and warning signs
Natural strategies are worth trying, but there are clear moments when you should involve a clinician. Consult your GP for medical advice if any of the following apply:
- Insomnia persists for more than three months, or you are struggling most nights.
- Hot flushes and night sweats are severe, frequent, or worsening, or you are soaking bedding regularly.
- You have symptoms of sleep apnoea, loud snoring, witnessed breathing pauses, waking gasping, or marked daytime sleepiness.
- Mood symptoms are significant, anxiety, low mood, loss of interest, panic symptoms, or thoughts of self-harm.
- You have unintentional weight loss, fevers, persistent cough, or other systemic symptoms alongside night sweats.
- You are considering high-dose supplements or multiple herbs, especially with other medications.
Some women benefit from menopause-specific medical options alongside lifestyle measures. A GP or menopause clinic can discuss what is appropriate for your history and risk profile. This article is educational and does not diagnose or prescribe.
FAQ: quick answers about sleep and menopause
What are the best natural remedies to sleep well during menopause?
The most reliable foundation is behavioural and environmental: a cool bedroom, breathable bedding, consistent wake time, morning daylight, and a low-stimulation wind-down. If you add remedies, start with a gentle calming herb tea, magnesium if appropriate, and a brief breathing practice for night waking. Keep changes minimal and track sleep for two weeks.
How can I avoid waking up from hot flushes at night?
Focus on heat management and rapid recovery. Lower bedroom temperature, use layers, choose moisture-wicking sleepwear, and keep a spare top nearby. Reduce common triggers for a trial period, alcohol is a frequent culprit, and avoid heavy late meals. When a flush wakes you, use slow breathing to prevent adrenaline from escalating the wake-up.
Are herbs and supplements safe for menopausal women?
Many are well tolerated, but safety depends on your health, medications, and dose. Valerian and hops can be sedating. Tryptophan can interact with serotonergic medicines. Magnesium needs caution with kidney disease. Essential oils should not be ingested. If you take regular medication or have complex medical history, check with a pharmacist or your GP.
I am menopausal, but my sleep was fine until recently. Should I still assume it is hormones?
Not automatically. Menopause can trigger sleep disruption, yet new snoring, persistent low mood, thyroid changes, pain, reflux, or medication side effects can also appear around midlife. If symptoms are new, severe, or out of character, a medical review is sensible.
Sources and resources
- National Institute for Health and Care Excellence (NICE): guidance on menopause diagnosis and management, and information on treatment discussions in UK practice.
- British Menopause Society (BMS): patient factsheets and clinician resources on menopausal symptoms, including vasomotor symptoms and sleep.
- Cochrane Library: systematic reviews on herbal medicines and non-pharmacological approaches for sleep and menopausal symptoms, where available.
- CBT-I resources: NHS talking therapies pathways and evidence-based digital CBT-I programmes, availability varies by area.
Next steps
If you want to keep your plan organised, start by choosing one cooling change, one wind-down practice, and one optional remedy, then track wake-ups and hot flush triggers for 14 nights. For a structured, symptom-by-symptom toolkit that also helps when wake-ups persist beyond menopause, use the cross-cluster guide linked from natural sleep remedies. Menopause sleep can improve with the right combination, but which lever will move the dial most for you this week?
Disclaimer: This article is for general information only and does not provide medical advice. Consult your GP for personalised guidance, diagnosis, or treatment.
Related reading across life stages: If you are supporting someone else in your family, note that safety differs in pregnancy, see natural sleep remedies during pregnancy.