{"id":673,"date":"2025-07-20T16:48:10","date_gmt":"2025-07-20T16:48:10","guid":{"rendered":"https:\/\/mariahchic.com\/menopause\/?p=673"},"modified":"2025-09-17T10:21:51","modified_gmt":"2025-09-17T10:21:51","slug":"menopausal-insomnia","status":"publish","type":"post","link":"https:\/\/mariahchic.com\/menopause\/menopausal-insomnia\/","title":{"rendered":"Menopausal Insomnia: How to Sleep Better and Feel Renewed"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"673\" class=\"elementor elementor-673\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4569f90 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"4569f90\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d6abfb1 elementor-widget elementor-widget-image\" data-id=\"d6abfb1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-665\" alt=\"menopause symptoms\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/menopause-symptoms.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-231f6c0 elementor-widget elementor-widget-heading\" data-id=\"231f6c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why does sleep change during menopause?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3cf76d2 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"3cf76d2\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1973ba5 elementor-widget elementor-widget-text-editor\" data-id=\"1973ba5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"503\" data-end=\"769\"><strong>Menopause and Insomnia<\/strong>, during this transition, hormone levels especially estrogen and progesterone drop. This shift affects your body\u2019s temperature regulation, triggers hot flashes and night sweats, and can also reduce melatonin production, the hormone responsible for signaling sleep.<\/p><p data-start=\"771\" data-end=\"850\">The result? Trouble falling asleep, disrupted nights, and fatigue the next day.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59d755f e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"59d755f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ef3d06a elementor-widget elementor-widget-heading\" data-id=\"ef3d06a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Start with lifestyle changes<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2bd4804 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"2bd4804\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-935b579 elementor-widget elementor-widget-image\" data-id=\"935b579\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-677\" alt=\"insomnia\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/symptoms-with-menopause.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a4aac elementor-widget elementor-widget-text-editor\" data-id=\"63a4aac\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"894\" data-end=\"993\">Before turning to treatments, a few simple lifestyle adjustments can already transform your nights:<\/p><ul data-start=\"995\" data-end=\"1629\"><li data-start=\"995\" data-end=\"1095\"><p data-start=\"997\" data-end=\"1095\"><strong data-start=\"997\" data-end=\"1025\">Stick to a sleep routine<\/strong>: Go to bed and wake up at the same time every day even on weekends.<\/p><\/li><li data-start=\"1096\" data-end=\"1178\"><p data-start=\"1098\" data-end=\"1178\"><strong data-start=\"1098\" data-end=\"1136\">Create the ideal sleep environment<\/strong>: Keep your bedroom dark, quiet, and cool.<\/p><\/li><li data-start=\"1179\" data-end=\"1286\"><p data-start=\"1181\" data-end=\"1286\"><strong data-start=\"1181\" data-end=\"1216\">Avoid stimulants in the evening<\/strong>: Caffeine, alcohol, nicotine, and heavy meals can disrupt your night.<\/p><\/li><li data-start=\"1287\" data-end=\"1383\"><p data-start=\"1289\" data-end=\"1383\"><strong data-start=\"1289\" data-end=\"1321\">Limit screen time before bed<\/strong>: Blue light interferes with your body\u2019s natural sleep rhythm.<\/p><\/li><li data-start=\"1384\" data-end=\"1496\"><p data-start=\"1386\" data-end=\"1496\"><strong data-start=\"1386\" data-end=\"1400\">Get moving<\/strong>: Gentle exercise, like walking, helps regulate your body but avoid intense workouts at night.<\/p><\/li><li data-start=\"1497\" data-end=\"1629\"><p data-start=\"1499\" data-end=\"1629\"><strong data-start=\"1499\" data-end=\"1530\">Adopt relaxation techniques<\/strong>: Deep breathing, gentle yoga, light reading, or a warm bath can help slow your mind and body down.<\/p><\/li><\/ul><p><a href=\"https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause\">https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-b0b1152 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"b0b1152\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a62ffbc elementor-widget elementor-widget-heading\" data-id=\"a62ffbc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Natural alternatives that truly help<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f49899d elementor-widget elementor-widget-image\" data-id=\"f49899d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-675\" alt=\"what is insomnia sleep disorder\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/insomnia.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-71c782f e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"71c782f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6ae1e5e elementor-widget elementor-widget-text-editor\" data-id=\"6ae1e5e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"1681\" data-end=\"1815\">If healthy habits alone aren&#8217;t enough, there are natural ways to help your body relax and find the balance it needs for restful sleep.<\/p><ul data-start=\"1817\" data-end=\"2090\"><li data-start=\"1817\" data-end=\"1903\"><p data-start=\"1819\" data-end=\"1903\"><strong data-start=\"1819\" data-end=\"1857\">Meditation and conscious breathing<\/strong>: Calm the mind and soothe the nervous system.<\/p><\/li><li data-start=\"1904\" data-end=\"1995\"><p data-start=\"1906\" data-end=\"1995\"><strong data-start=\"1906\" data-end=\"1941\">Relaxing music or nature sounds<\/strong>: Create a peaceful environment that encourages sleep.<\/p><\/li><li data-start=\"1996\" data-end=\"2090\"><p data-start=\"1998\" data-end=\"2090\"><strong data-start=\"1998\" data-end=\"2040\">Gentle dancing or nighttime stretching<\/strong>: Release built-up tension and promote well-being.<\/p><\/li><\/ul><p data-start=\"2092\" data-end=\"2226\"><strong data-start=\"2092\" data-end=\"2107\">Herbal teas<\/strong> made from medicinal plants are also powerful allies for menopausal sleep support. Here are five of the most effective:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7156680 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"7156680\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-9a9c33d elementor-widget elementor-widget-text-editor\" data-id=\"9a9c33d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h4 data-start=\"2233\" data-end=\"2251\">\ud83c\udf75 Valerian<\/h4><p data-start=\"2252\" data-end=\"2474\">A natural sedative, valerian helps you fall asleep faster and improves sleep quality. It\u2019s rich in valerenic acid, which interacts with GABA receptors in the brain the same receptors targeted by many calming medications.<\/p><h4 data-start=\"2476\" data-end=\"2512\">\ud83c\udf3c Passionflower (Passiflora)<\/h4><p data-start=\"2513\" data-end=\"2671\">Ideal for nighttime anxiety, passionflower contains flavonoids that act as mild tranquilizers. It soothes mental agitation and helps the body ease into sleep.<\/p><h4 data-start=\"2673\" data-end=\"2715\">\ud83c\udf3f Lemon Balm (Melissa officinalis)<\/h4><p data-start=\"2716\" data-end=\"2898\">Known for its gentle calming and digestive effects, lemon balm reduces restlessness and supports deep relaxation. It\u2019s especially helpful when tension shows up in both body and mind.<\/p><h4 data-start=\"2900\" data-end=\"2919\">\ud83c\udf38 Chamomile<\/h4><p data-start=\"2920\" data-end=\"3100\">A traditional favorite, chamomile is rich in apigenin a natural compound that binds to receptors in the brain and promotes sleep. It\u2019s gentle, soothing, and safe for regular use.<\/p><h4 data-start=\"3102\" data-end=\"3134\">\ud83c\udf43 Hops (Humulus lupulus)<\/h4><p data-start=\"3135\" data-end=\"3317\">Yes, the same plant used in beer! Hops have mild sedative properties that can reduce nighttime wakefulness and ease nervous tension, especially effective when combined with valerian.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-fc3604d e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"fc3604d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c46cad0 elementor-widget elementor-widget-heading\" data-id=\"c46cad0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\"> Natural phytohormones: Gentle hormone balance<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-70d4b74 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"70d4b74\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-96d7c4e elementor-widget elementor-widget-image\" data-id=\"96d7c4e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-676\" alt=\"whats insomnia\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/07\/what-is-symptoms-of-menopause.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5af18f9 elementor-widget elementor-widget-text-editor\" data-id=\"5af18f9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3378\" data-end=\"3500\">Some plants contain <strong data-start=\"3398\" data-end=\"3415\">phytohormones<\/strong>\u00a0compounds that mimic human hormones and help rebalance the body during menopause.<\/p><p data-start=\"3502\" data-end=\"3536\"><strong data-start=\"3502\" data-end=\"3536\">Great natural sources include:<\/strong><\/p><ul data-start=\"3537\" data-end=\"3747\"><li data-start=\"3537\" data-end=\"3593\"><p data-start=\"3539\" data-end=\"3593\"><strong data-start=\"3539\" data-end=\"3560\">Soy (isoflavones)<\/strong> \u2013 helps balance estrogen levels.<\/p><\/li><li data-start=\"3594\" data-end=\"3670\"><p data-start=\"3596\" data-end=\"3670\"><strong data-start=\"3596\" data-end=\"3618\">Flaxseed (lignans)<\/strong> \u2013 supports hormone metabolism and digestive health.<\/p><\/li><li data-start=\"3671\" data-end=\"3747\"><p data-start=\"3673\" data-end=\"3747\"><strong data-start=\"3673\" data-end=\"3685\">Wild yam<\/strong> \u2013 aids in natural hormonal modulation and overall well-being.<\/p><\/li><\/ul><p data-start=\"3749\" data-end=\"3878\">These foods, when consumed regularly and with proper guidance, may help reduce hot flashes, boost mood, and support better sleep.<\/p><p data-start=\"3749\" data-end=\"3878\"><a href=\"https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause\">https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ed4815d e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"ed4815d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-f19cda5 elementor-widget elementor-widget-heading\" data-id=\"f19cda5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Body and mind in harmony: relax, breathe, reconnect<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-0eb626e e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"0eb626e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-883247e elementor-widget elementor-widget-image\" data-id=\"883247e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-569\" alt=\"natural menopause supplements\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/supplements-for-menopause.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7313859 elementor-widget elementor-widget-text-editor\" data-id=\"7313859\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"3948\" data-end=\"4251\">In addition to teas and herbs, calming practices like <strong data-start=\"4002\" data-end=\"4023\">guided meditation<\/strong>, <strong data-start=\"4025\" data-end=\"4043\">deep breathing<\/strong>, <strong data-start=\"4045\" data-end=\"4067\">aromatherapy baths<\/strong>, <strong data-start=\"4069\" data-end=\"4134\">massage with essential oils (such as lavender or ylang-ylang)<\/strong>, and <strong data-start=\"4140\" data-end=\"4158\">gentle dancing<\/strong> can help you reconnect with your body, relieve stress, and transition peacefully into sleep.<\/p><p data-start=\"4253\" data-end=\"4430\">These rituals aren\u2019t just effective they\u2019re healing. They remind you to care for yourself lovingly, to honor your rhythms, and to embrace rest as a sacred part of your health.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-22e172f e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"22e172f\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5d43c12 elementor-widget elementor-widget-heading\" data-id=\"5d43c12\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">When to seek help?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5d5639a e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"5d5639a\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-a3aa42e elementor-widget elementor-widget-text-editor\" data-id=\"a3aa42e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>If your insomnia lasts more than three months, interferes with your emotional health or productivity, or if symptoms become overwhelming, don\u2019t hesitate to consult a health professional. Quality sleep is essential for your physical, mental, and emotional well-being and you deserve restful, restorative nights.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-71b4594 elementor-widget elementor-widget-image\" data-id=\"71b4594\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"569\" src=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen-768x569.webp\" class=\"attachment-medium_large size-medium_large wp-image-583\" alt=\"suplement for estrogen\" srcset=\"https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen-768x569.webp 768w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen-300x222.webp 300w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen-1024x759.webp 1024w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen-150x111.webp 150w, https:\/\/mariahchic.com\/wp-content\/uploads\/2025\/06\/suplement-for-estrogen.webp 1080w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d668e7e e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"d668e7e\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0be981 elementor-widget elementor-widget-heading\" data-id=\"e0be981\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Final thoughts<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-dc62d9c e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"dc62d9c\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b221a6 elementor-widget elementor-widget-text-editor\" data-id=\"7b221a6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p data-start=\"4804\" data-end=\"4983\">Menopause doesn\u2019t have to mean sleepless nights. With the right information, daily care, and natural alternatives, it\u2019s possible to move through this stage with balance and peace.<\/p><p data-start=\"4985\" data-end=\"5093\">Start with small changes, listen to your body, and embrace rest as an essential part of your health journey.<\/p><p data-start=\"5095\" data-end=\"5196\">You are not alone in this and yes, restful sleep <strong data-start=\"5146\" data-end=\"5153\">can<\/strong> be your new normal, even during menopause.<\/p><p><strong>In summary:<\/strong><br \/><strong>Menopausal insomnia<\/strong> is common, but there is a solution.<\/p><p>Change small habits and create sleep rituals.<\/p><p>Rely on herbal remedies and teas to help your mind and body relax.<\/p><p>Try wellness techniques like dance, meditation, aromatherapy, and breathing.<\/p><p>And if necessary, seek professional support. Taking care of your sleep is taking care of your overall health.<\/p><p><a href=\"https:\/\/mariahchic.uk\/\">https:\/\/mariahchic.uk\/<\/a> &#8211; Accessories for your look<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-6765b03 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"6765b03\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e0c20a0 elementor-widget elementor-widget-heading\" data-id=\"e0c20a0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h6 class=\"elementor-heading-title elementor-size-default\">Scientific studies<\/h6>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7f83c08 e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"7f83c08\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-e837c14 elementor-widget elementor-widget-text-editor\" data-id=\"e837c14\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<h6 data-start=\"73\" data-end=\"138\"><strong data-start=\"80\" data-end=\"136\">Study on CBT-I, Sleep Restriction, and Sleep Hygiene<\/strong><\/h6><h6 data-start=\"139\" data-end=\"375\"><strong data-start=\"139\" data-end=\"149\">Title:<\/strong> <em data-start=\"150\" data-end=\"232\">Treating Chronic Insomnia in Postmenopausal Women: A Randomized Controlled Trial<\/em><br data-start=\"232\" data-end=\"235\" \/><strong data-start=\"235\" data-end=\"256\">Publication Date:<\/strong> <strong data-start=\"257\" data-end=\"278\">December 11, 2018<\/strong><br data-start=\"278\" data-end=\"281\" \/><strong data-start=\"281\" data-end=\"290\">Link:<\/strong> <a class=\"\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30481333\" target=\"_new\" rel=\"noopener\" data-start=\"291\" data-end=\"375\">https:\/\/pubmed.ncbi.nlm.nih.gov\/30481333<\/a><\/h6><hr data-start=\"377\" data-end=\"380\" \/><h6 data-start=\"382\" data-end=\"444\"><strong data-start=\"389\" data-end=\"442\">Meta-analysis on Nonpharmacological Interventions<\/strong><\/h6><h6 data-start=\"445\" data-end=\"765\"><strong data-start=\"445\" data-end=\"455\">Title:<\/strong> <em data-start=\"456\" data-end=\"623\">Effects of Nonpharmacological Interventions on Sleep Quality and Insomnia in Perimenopausal and Postmenopausal Women: A Meta-Analysis of Randomized Controlled Trials<\/em><br data-start=\"623\" data-end=\"626\" \/><strong data-start=\"626\" data-end=\"647\">Publication Date:<\/strong> <strong data-start=\"648\" data-end=\"668\">February 9, 2023<\/strong><br data-start=\"668\" data-end=\"671\" \/><strong data-start=\"671\" data-end=\"680\">Link:<\/strong> <a class=\"\" href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36766902\" target=\"_new\" rel=\"noopener\" data-start=\"681\" data-end=\"765\">https:\/\/pubmed.ncbi.nlm.nih.gov\/36766902<\/a><\/h6>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-5185a3d e-flex e-con-boxed wpr-particle-no wpr-jarallax-no wpr-parallax-no wpr-sticky-section-no wpr-column-slider-no wpr-equal-height-no e-con e-parent\" data-id=\"5185a3d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2033a70 elementor-widget elementor-widget-text-editor\" data-id=\"2033a70\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Reviewed and written by<\/strong>: Vilma Mendon\u00e7a &#8211; Pharmacist<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Why does sleep change during menopause? Menopause and Insomnia, during this transition, hormone levels especially estrogen and progesterone drop. This shift affects your body\u2019s temperature regulation, triggers hot flashes and night sweats, and can also reduce melatonin production, the hormone responsible for signaling sleep. The result? Trouble falling asleep, disrupted nights, and fatigue the next day. Start with lifestyle changes Before turning to treatments, a few simple lifestyle adjustments can already transform your nights: Stick to a sleep routine: Go to bed and wake up at the same time every day even on weekends. Create the ideal sleep environment: Keep your bedroom dark, quiet, and cool. Avoid stimulants in the evening: Caffeine, alcohol, nicotine, and heavy meals can disrupt your night. Limit screen time before bed: Blue light interferes with your body\u2019s natural sleep rhythm. Get moving: Gentle exercise, like walking, helps regulate your body but avoid intense workouts at night. Adopt relaxation techniques: Deep breathing, gentle yoga, light reading, or a warm bath can help slow your mind and body down. https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause Natural alternatives that truly help If healthy habits alone aren&#8217;t enough, there are natural ways to help your body relax and find the balance it needs for restful sleep. Meditation and conscious breathing: Calm the mind and soothe the nervous system. Relaxing music or nature sounds: Create a peaceful environment that encourages sleep. Gentle dancing or nighttime stretching: Release built-up tension and promote well-being. Herbal teas made from medicinal plants are also powerful allies for menopausal sleep support. Here are five of the most effective: \ud83c\udf75 Valerian A natural sedative, valerian helps you fall asleep faster and improves sleep quality. It\u2019s rich in valerenic acid, which interacts with GABA receptors in the brain the same receptors targeted by many calming medications. \ud83c\udf3c Passionflower (Passiflora) Ideal for nighttime anxiety, passionflower contains flavonoids that act as mild tranquilizers. It soothes mental agitation and helps the body ease into sleep. \ud83c\udf3f Lemon Balm (Melissa officinalis) Known for its gentle calming and digestive effects, lemon balm reduces restlessness and supports deep relaxation. It\u2019s especially helpful when tension shows up in both body and mind. \ud83c\udf38 Chamomile A traditional favorite, chamomile is rich in apigenin a natural compound that binds to receptors in the brain and promotes sleep. It\u2019s gentle, soothing, and safe for regular use. \ud83c\udf43 Hops (Humulus lupulus) Yes, the same plant used in beer! Hops have mild sedative properties that can reduce nighttime wakefulness and ease nervous tension, especially effective when combined with valerian. Natural phytohormones: Gentle hormone balance Some plants contain phytohormones\u00a0compounds that mimic human hormones and help rebalance the body during menopause. Great natural sources include: Soy (isoflavones) \u2013 helps balance estrogen levels. Flaxseed (lignans) \u2013 supports hormone metabolism and digestive health. Wild yam \u2013 aids in natural hormonal modulation and overall well-being. These foods, when consumed regularly and with proper guidance, may help reduce hot flashes, boost mood, and support better sleep. https:\/\/mariahchic.com\/menopause\/anxiety-in-menopause Body and mind in harmony: relax, breathe, reconnect In addition to teas and herbs, calming practices like guided meditation, deep breathing, aromatherapy baths, massage with essential oils (such as lavender or ylang-ylang), and gentle dancing can help you reconnect with your body, relieve stress, and transition peacefully into sleep. These rituals aren\u2019t just effective they\u2019re healing. They remind you to care for yourself lovingly, to honor your rhythms, and to embrace rest as a sacred part of your health. When to seek help? If your insomnia lasts more than three months, interferes with your emotional health or productivity, or if symptoms become overwhelming, don\u2019t hesitate to consult a health professional. Quality sleep is essential for your physical, mental, and emotional well-being and you deserve restful, restorative nights. Final thoughts Menopause doesn\u2019t have to mean sleepless nights. With the right information, daily care, and natural alternatives, it\u2019s possible to move through this stage with balance and peace. Start with small changes, listen to your body, and embrace rest as an essential part of your health journey. You are not alone in this and yes, restful sleep can be your new normal, even during menopause. In summary:Menopausal insomnia is common, but there is a solution. Change small habits and create sleep rituals. Rely on herbal remedies and teas to help your mind and body relax. Try wellness techniques like dance, meditation, aromatherapy, and breathing. And if necessary, seek professional support. Taking care of your sleep is taking care of your overall health. https:\/\/mariahchic.uk\/ &#8211; Accessories for your look Scientific studies Study on CBT-I, Sleep Restriction, and Sleep Hygiene Title: Treating Chronic Insomnia in Postmenopausal Women: A Randomized Controlled TrialPublication Date: December 11, 2018Link: https:\/\/pubmed.ncbi.nlm.nih.gov\/30481333 Meta-analysis on Nonpharmacological Interventions Title: Effects of Nonpharmacological Interventions on Sleep Quality and Insomnia in Perimenopausal and Postmenopausal Women: A Meta-Analysis of Randomized Controlled TrialsPublication Date: February 9, 2023Link: https:\/\/pubmed.ncbi.nlm.nih.gov\/36766902 Reviewed and written by: Vilma Mendon\u00e7a &#8211; Pharmacist<\/p>\n","protected":false},"author":1,"featured_media":665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[150,153,152,151],"class_list":["post-673","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-highlights","tag-symptoms-of-menopause","tag-symptoms-with-menopause","tag-what-is-menopause-symptoms","tag-what-symptoms-of-menopause"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Menopausal Insomnia: How to Sleep Better and Feel Renewed - Menopause Health &amp; Natural Solutions for Women Over 45<\/title>\n<meta name=\"description\" content=\"Explore solutions for Menopausal Insomnia and discover lifestyle changes to improve your sleep quality during menopause.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mariahchic.com\/menopause\/menopausal-insomnia\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Menopausal Insomnia: How to Sleep Better and Feel Renewed - Menopause Health &amp; Natural Solutions for Women Over 45\" \/>\n<meta property=\"og:description\" content=\"Explore solutions for Menopausal Insomnia and discover lifestyle changes to improve your sleep quality during menopause.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mariahchic.com\/menopause\/menopausal-insomnia\/\" \/>\n<meta property=\"og:site_name\" content=\"Menopause Health &amp; 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