11 Best Natural Sleep Aids to Relieve Menopause Insomnia

Natural Sleep Aids to Relieve Menopause Insomnia

Insomnia and sleep issues are common symptoms of menopause, affecting over 60% of women during this transitional stage. Fluctuating hormones combined with other menopausal symptoms like hot flashes, night sweats, anxiety, and mood changes can disrupt normal sleep patterns.

Lack of quality sleep can significantly impact daily functioning and overall well-being. While some women choose hormone replacement therapy or sleep medications, many prefer natural alternatives with fewer side effects.

In this blog article guide, we will explore 11 science-backed natural sleep aids to help you get better sleep during menopause.

Causes of Menopausal Insomnia

Hormone changes during menopause can negatively affect sleep. Declining estrogen levels disturb the body’s circadian rhythm and temperature regulation, making it difficult to fall and stay asleep.

Other contributors to menopausal insomnia include:

  • Hot flashes and night sweats disrupting sleep
  • Increased anxiety and depression
  • Aches, pains, and discomfort from other menopausal symptoms
  • Urinary urgency requiring frequent nighttime trips to the bathroom
  • Stress and worries associated with this transition

Lifestyle factors like diet, exercise, and sleep hygiene also play a role. Understanding the root causes can help you find the right natural remedies for relief.

unhappy girl because of insomnia

11 Best Natural Sleep Aids for Menopause

  1. Valerian Root

Valerian is a herb that has been used since ancient times to promote relaxation and treat insomnia. Multiple studies confirm valerian’s efficacy as a sleep aid.

It increases GABA levels in the brain which regulate nervous system activity and decrease anxiety. Valerian also contains isovalerate and valerenic acid that act as natural sedatives to induce drowsiness.

Take 300-900 mg of valerian root 30 minutes before bedtime for menopausal insomnia. It can also be used along with lemon balm, passionflower, and hops for added benefit.

  1. Magnesium

Magnesium deficiency is widespread, especially among menopausal women who require higher levels. This mineral is involved in hundreds of bodily processes including muscle and nerve function, blood glucose control, and sleep regulation.

Low magnesium levels are linked to poor sleep quality as it plays a role in melatonin synthesis – the sleep hormone. Studies show magnesium improves insomnia, sleep efficiency, latency, and overall quality.

Magnesium glycinate and magnesium threonate are two of the best-absorbed forms. Take 300-500 mg about 30 minutes before bed with calcium for optimal results.

  1. Chamomile Tea

Chamomile is a popular herb used around the world as a sleep aid and relaxant. Apigenin, a compound in chamomile binds to benzodiazepine receptors in the brain inducing a sedative effect.

It alleviates anxiety and worry, elevates mood, and promotes restorative sleep. Chamomile is also effective for treating insomnia associated with depression.

Drink a cup of chamomile tea after dinner and before bedtime. You can also add chamomile flowers to a bath or use the tea bags as a soothing compress.

  1. Ashwagandha

Ashwagandha is an Ayurvedic herb valued for its adaptogenic properties. It helps the body cope with stress and anxiety which are common triggers for menopausal insomnia.

Human studies demonstrate ashwagandha significantly improves sleep quality, sleep latency, duration, and morning alertness. It works by lowering cortisol levels and balancing GABA activity.

Take 300-600 mg of high-quality ashwagandha root extract daily. KSM-66 and Sensoril are clinically proven standardized extracts for stress and sleep.


  1. Melatonin

Melatonin is the body’s sleep-wake hormone secreted by the pineal gland in response to darkness. Menopause leads to melatonin decline, disrupting the natural sleep cycle.

Supplementing with melatonin at the right time is an effective way to treat insomnia especially when combined with magnesium and zinc. Start with a low dose of 0.5 – 1mg at night 2-3 hours before your target bedtime.

Timed-release/extended-release preparations provide a controlled release of melatonin throughout the night.

  1. Passionflower

Passionflower is a traditional sleep aid used for its calming effects. It contains phytochemicals like apigenin, Harman alkaloids, and flavonoids that promote relaxation and sleep.

Studies demonstrate passionflower improves sleep quality scores and mental calmness. Participants fall asleep more easily and experience deeper sleep with fewer nighttime awakenings.

Drink one cup of passionflower tea before bedtime. You can also take 350-900 mg of standardized passionflower extract daily for insomnia relief.

  1. Montmorency Tart Cherry Juice

Tart cherry juice is a natural source of melatonin and delivers a delicious and effective way to improve sleep. Montmorency cherries contain high levels of melatonin along with magnesium, potassium, antioxidants, and anti-inflammatory compounds.

Drinking tart cherry juice increases melatonin levels and sleep duration in adults. It also helps reduce hot flashes, muscle pain, and arthritis bringing greater comfort at night.

Drink 8 oz. twice a day, and another 8 oz. thirty minutes before bedtime. Choose unsweetened 100% tart cherry juice like this one from Dynamic Health.

  1. Omega-3 Fatty Acids

Omega-3s are essential fatty acids critical for hormone balance and nerve cell communication. Low omega-3 levels are associated with sleep disorders and depression.

In clinical studies, omega-3 supplementation increases melatonin release, promotes deeper more restorative sleep and improves mood. Omega-3s also support heart health, brain function, skin, and hair during menopause.

Eat omega-3-rich foods like salmon, walnuts, flax seeds, etc. You can also take 1-2 grams daily of a high-quality fish or algae omega-3 supplement.

  1. Lavender Essential Oil

Lavender oil is renowned for its sedative, anxiolytic, and mood-enhancing properties. Therapeutic-grade lavender essential oil helps lower blood pressure, heart rate, and skin temperature which facilitates sleep.

Studies demonstrate lavender oil reduces symptoms of anxiety and depression while improving sleep quality in menopausal women and the elderly.

Place a few drops on your pillow or add 5-10 drops in a warm bath before bedtime. You can also apply diluted lavender oil onto pressure points like wrists, behind ears, and neck.

Lavender Essential Oil

  1. Glycine

Glycine is an amino acid and neurotransmitter that plays a key role in sleep regulation and emotional well-being. It improves insomnia by lowering core body temperature before bedtime.

Supplementing 3 grams of glycine at night induces fatigue, decreases latency to sleep onset, and improves cognitive performance the next day. Glycine paired with calcium enhances its effectiveness.

Take 3-5 grams of glycine powder dissolved in water or juice before bedtime. It has a sweet taste and pairs well with tart cherry juice.

  1. Natural Progesterone Cream

Applying natural progesterone cream can relieve menopausal insomnia and sleep issues. Progesterone is calming, reduces cortisol levels, and improves sleep efficiency and quality.

Unlike synthetic progestins, bioidentical progesterone from wild yams does not disrupt sleep architecture. When using this hormone topically, start with a pea-sized amount at night for 2-3 weeks allowing progesterone levels to stabilize before increasing dosage if needed.


Getting adequate deep restorative sleep is crucial during menopause for physical and emotional health. Before turning to prescription sleep aids, give these proven natural remedies a try for improving sleep.

Be patient and consistently follow a nightly relaxing ritual with your chosen herbs, minerals, oils, etc. Utilize sleep hygiene strategies like limiting electronics, and keeping your room cool and dark for better results.

With menopause, prioritizing self-care, especially high-quality sleep is vital. As your body adjusts to new hormone levels, incorporating natural sleep aids can help minimize sleepless nights and energize you for each day ahead. Learn here more about better sleep guides and tips.