During perimenopause (the transitional phase leading up to menopause), a woman’s body starts changing due to a decrease in estrogen and progesterone production in the ovaries. There are dozens of perimenopause symptoms a woman may experience. Some of the most troublesome changes include:
- hot flashes and night sweats
- joint pain
- anxiety or depression
Insomnia is also a common symptom of menopause transition, especially in perimenopausal women. If you’re among those struggling, you’re probably wondering how to treat insomnia during menopause. Without proper treatment, menopause-related insomnia can persist from several weeks to several months. If you’re finding it hard to fall asleep or stay asleep, there are natural remedies that may be effective in helping to restore your sleep.
5 Natural Sleep Aids for Menopause
Perimenopause can take a significant toll on your sleep health. A lack of quality sleep can contribute to headaches, bad moods, dry skin, and chronic fatigue, among other things. If you’re uncomfortable with, or unable to take prescription sleep medication, you may be able to manage your insomnia with these natural remedies for menopause symptoms:
- Melatonin
- CBD
- Magnesium
- Magnolia bark
- Chamomile
Melatonin
Melatonin is a natural hormone your pineal gland releases at night because light negatively impacts its production. This hormone regulates your sleep-wake cycle, which, in turn, controls the duration and quality of your sleep.
As you age, your melatonin levels deplete, leading to insomnia. Taking a melatonin supplement may improve the quality of your sleep, especially if you’re not a good candidate for menopause hormone therapy (also referred to as hormone replacement therapy).
There isn’t a sufficient body of research to back the use of melatonin during menopause transition, but current evidence shows promising results. Aside from helping with insomnia, melatonin may also improve other symptoms of menopause, like mood swings, hot flashes, and night sweats that make sleeping very uncomfortable and contribute to sleep disturbance.
CBD
Cannabadiol or “CBD” can have several health benefits. Derived from the cannabis plant, CBD does not produce a “high” like its cannabinoid counterpart, THC. Because of its non-psychoactive, but calming effects, CBD is becoming increasingly popular in treating a range of health conditions – including symptoms of perimenopause.
Research backing CBD as a sleep aid during menopause transition is lacking; however, a literature review of studies “suggested that cannabinoids could improve sleep quality, decrease sleep disturbances, and decrease sleep onset latency.” CBD is available in many forms, including:
- oils taken sublingually (under the tongue);
- creams and ointments that are applied to the skin; and
- pills and edibles taken by mouth.
If your goal is to improve sleep quality, experts suggest taking CBD sublingually, so that it’s absorbed into your bloodstream for full body relief.
Magnesium
One of the best over-the-counter sleep aids for menopause is magnesium. Magnesium is an essential macromineral your body needs for optimal function throughout your years. It has many health benefits and may help:
- regulate blood pressure
- promote optimal nerve and muscle function
- relieve migraines
- promote heart health, and
- improve sleep quality
As you age and transition through menopause, your magnesium levels reduce. This can result in weaker bones, poor heart health, and difficulty sleeping. According to research, magnesium may help regulate your body’s circadian rhythm, thus improving the quality of your sleep.
By taking magnesium, you may enhance your sleep quality and improve other symptoms of menopause like depression and weak bones. It’s important to note that there are many different types of magnesium. To help with sleep quality, experts recommend taking magnesium glycinate 1-2 hours before you go to sleep.
Magnolia Bark
How do you beat menopause insomnia? Magnolia bark supplements may help. Science tells us that GABA(A) receptors located in the central nervous system may help regulate sleep. And the sleep-improving effects of magnolia bark are related to the activity of these GABA(A) receptors.
In one study, a supplement that contained 50mg of magnesium and 60mg of magnolia bark extract was given to 89 menopausal women who presented with mood swings and sleep problems. After 24 weeks, the women reported significant improvements in their irritability, anxiety, mood, and insomnia.
A larger study of 634 menopausal women found that taking magnolia bark supplements daily for 12 weeks alleviated anxiety, irritability, poor mood, reduced libido, and insomnia symptoms. Magnolia bark has been used as a sedative in Chinese medicine for centuries, as it can promote sleepiness and drowsiness, making it a good treatment option for perimenopause sleep problems. It’s most commonly taken in pill form, though dosage recommendations may vary by manufacturer. Considered a supplement, magnolia bark is not regulated by the FDA.
Chamomile
If you’ve been thinking about becoming a tea drinker and wondering what to take to help sleep during menopause, chamomile is an excellent option. A cup of chamomile tea can set your mind at ease and help you relax and settle into sleep faster. With its antioxidant properties, chamomile works to reduce inflammation in your body by inducing a calming effect on your nervous system.
Chamomile may also lessen the hot flashes and night sweats that are depriving you of sleep. According to a 12-week study, plants like anise, marigold, mary, and chamomile help reduce menopause symptoms including hot flashes, low libido, and incontinence.
Getting the Sleep You Need (and Deserve) with Natural Sleep Aids for Menopause
Insomnia during menopause transition isn’t inevitable, but left unaddressed it can effect your overall well-being and leave you feeling pretty bad. These natural remedies may be worth exploring so you can restore your sleep quality and get the rest your mind and body need.
Recap:
- Melatonin is a sleep aid that may be beneficial for menopause. A natural hormone, it boosts your mood and promotes a restful sleep.
- CBD is increasingly used to promote quality sleep and reduce the effects of depression and anxiety.
- Magnesium is an essential macromineral that boosts overall wellness and prevents poor-quality sleep. It is also one of the best sleeping pills for menopause.
- Magnolia bark is a natural sleep aid that may treat menopause-related insomnia and ease other symptoms of menopause.
- Chamomile has antioxidant properties that help reduce the sleep-depriving effects of hot flashes, night sweats, and other heat-related symptoms of menopause.
With these natural sleep aids, the path to a good night’s sleep during menopause transition is possible. Rest easy!
NOTE: It’s important to note that “natural” doesn’t always mean safe. Dosages and effectiveness of natural supplements will vary from product-to-product, and what works for another person, may not work for you. In addition, natural supplements can interact with other medications you may be taking, so you should always consult with a certified health or wellness professional before incorporating them into your menopause treatment plan.