Menopause is a significant transitional period in a woman’s life, marking the end of menstrual cycles as oestrogen and progesterone levels gradually decline. Perimenopause, which can begin several years before menopause, can mark the start of a range of physical and emotional symptoms as hormones rebalance ready for this next stage of life. One of the most common complaints among women during both menopause and perimenopause is insomnia and related sleep anxiety, which can also have the most significant impact, leaving you feeling exhausted and overwhelmed.

While there are various medicinal treatments available to combat these symptoms, many women are reluctant to go down this route and instead opt for the less invasive approach. And the good news is, there are many holistic and natural remedies for deep sleep without the additional side effects that medicines may cause.

Understanding Perimenopause Insomnia Anxiety

For many women, it all begins at the perimenopause stage. As hormone levels begin to fluctuate, you may find you experience night sweats, hot flushes, and changes in your sleep patterns. All of these symptoms contribute to getting a poor night’s sleep and this can lead to feeling more anxious on a day-to-day basis. Add insomnia, another common symptom, to the mix, and suddenly you’re exhausted and less able to handle the extra anxiety. Insomnia is defined as the difficulty in falling asleep, staying asleep, or waking up too early and not being able to go back to sleep, and for some, living with regular insomnia is an existing issue.

Oestrogen and progesterone are key to regulating sleep. Oestrogen helps to regulate serotonin levels, which influences mood, and it also helps to maintain the consistent body temperature required for a continuous night’s sleep. A decrease in oestrogen can also cause a reduction in melatonin levels, the hormone responsible for regulating your sleep-wake cycles. Progesterone has a calming effect and is another one of our body’s natural sedatives. It’s easy to see why the fluctuations of these hormones during perimenopause and menopause can negatively affect your sleep, so what can you do to manage the symptoms?

How to Treat Menopause Insomnia

First and foremost, making adjustments to your lifestyle can have a hugely positive impact on sleep. Even the smallest of changes can make a difference, and not only will they promote better sleep, but they may also help you to become a healthier version of yourself.

1. Exercise and Physical Activity

Regular physical activity is one of the most effective natural remedies to treat insomnia and related insomnia anxiety because it helps to regulate your natural body clock. It also improves mood and reduces stress levels which both contribute to a better night’s sleep. Here are some ideas for incorporating movement into your daily routine:

Aerobic exercise such as walking, running, swimming or cycling. If you’re able to engage in at least 30 minutes of aerobic activity, at least 5 days a week, it can greatly improve your quality of sleep. However, try not to exercise too close to bedtime as this can make it harder to fall asleep.
Yoga and stretching combine physical movement with conscious deep breathing and both of these can promote the relaxation needed for sleep. Yoga positions with the head down, such as forward bends, are thought to be the most beneficial for good quality sleep.
Strength training is also an excellent tool for improving sleep, by reducing anxiety and increasing the production of melatonin. Good options to consider are resistance band exercises and weight training.
If mobility is limited or you want to truly focus on the link between your mind and body while exercising, practices such as tai chi or qigong may be a great choice. These activities promote the relaxation and balance essential for healthy sleep during menopause.

2. Practice Good Sleep Hygiene

When we talk about sleep hygiene, we refer to the habits we practise in the hours before bedtime, and this is particularly important during perimenopause and menopause as it can offset the impact of hormonal changes on the body. Here’s a guide to help you get into healthy habits:

Establish a sleep routine that works for you. Going to bed and getting up at the same time every day helps your body to produce melatonin at the correct time, making it easier to fall asleep and wake up naturally. Being consistent with your sleep routine can help you wake up feeling more refreshed and ready to tackle the day ahead.
Create a sleep-friendly environment. This plays a crucial role in good sleep hygiene because creating a cool, dark and quiet space for sleeping helps your body to continue creating melatonin and helps to prevent wake-ups in the middle of the night.
Limit your screen time. It’s common knowledge that screens emit blue light which prevents your body from creating melatonin, and this includes the television. It’s advisable to avoid screens for at least one hour before bed and opt for more relaxing activities such as reading or taking a bath.
Try meditating or other mindful relaxation techniques. Deep breathing, progressive muscle relaxation or guided meditation are all great options for winding down, particularly to manage perimenopause insomnia anxiety.
While napping can be tempting, especially if you’ve had a slew of bad sleep, it can be detrimental to nighttime sleep. Try to limit napping, but if a nap is unavoidable try to ensure it’s no more than 30 minutes long and is taken earlier in the day.

3. Aromatherapy

Aromatherapy uses a variety of natural oils and essences that help to promote physical and emotional well-being. Certain oils are especially useful for improving sleep:

Lavender oil is the most widely used oil to aid sleep, having been shown to reduce anxiety, lower heart rate, and improve sleep quality. You can add lavender oil to a diffuser, drop some into a warm bath, or purchase a spray for your bedding.
Chamomile is used similarly to lavender oil. It has calming properties and it’s often used to make tea, so you could try a cup before bed.
Bergamot oil is also thought to reduce stress and anxiety, making it an excellent choice for those struggling with sleep anxiety.
Cedarwood oil is an earthy oil that has a grounding effect, so it’s commonly diffused in the bedroom. Many people find it helpful to rub cedarwood oil on the soles of their feet before sleep.

4. Other Options

Many people also find the following extremely helpful for insomnia:

Eating a varied and balanced diet
Avoiding alcohol and nicotine-based products
Avoiding caffeine
Going to therapy, particularly cognitive behavioural therapy (CBT)

Other Natural Remedies for Sleep Problems During Menopause

As you can see, with some simple considerations and changes to habits and routines, you can greatly improve your chances of a good night’s sleep. But what if those adjustments don’t quite do the job? Luckily, there are supplements and other natural remedies that could help.

Passionflower :
Has an anxiolytic effect by modulating gamma aminobutyric acid (GABA), a neurotransmitter that helps calm nerves and promote a great night’s sleep.
Magnesium
It’s very common for women to be deficient in the mineral magnesium, especially in the perimenopause and menopause stages of life. Known for calming the brain and reducing cortisol levels, a magnesium supplement is highly likely to boost your sleep quality.
Magnolia Bark
The magnolia plant is traditionally used in Chinese, Korean and Japanese medicine and research suggests it has a powerful effect on sleeping, helping you to fall asleep faster and stay asleep longer. It’s available as an easy-to-take supplement.
Valerian
Also known as valerian root, this natural ingredient may help you relax and fall asleep quickly. Usually, valerian is a supplement taken temporarily rather than a long-term solution, Valerian is a natural sedative and a relaxing nervine.
Scullcap
Helps to reduce anxiety by promoting gamma aminobutyric acid (GABA), a neurotransmitter that helps calm nerves and therefore help to promote a better night’s sleep.

For those seeking a more natural approach to managing menopausal symptoms, herbal treatment for hot flushes has become an increasingly popular option. Many women find relief from hot flushes through remedies like black cohosh, red clover, and sage, which are known for their cooling and hormone-balancing effects. Incorporating these herbs into a daily routine, either through supplements or herbal teas, could be a gentle yet effective way to reduce the intensity and frequency of hot flushes without the need for prescription medications.

Getting a Good Night’s Sleep

There are many combinations to be made out of our recommendations but with a bit of trial and error, you might just find the perfect combination to relieve you of your struggles with insomnia throughout the menopause using natural remedies. By incorporating little changes to your lifestyle, you can make a big difference in how you feel physically and mentally, and you might find they help to alleviate other symptoms of menopause that you experience as well. If it feels overwhelming, why not start with something small and work your way upwards?

It’s important to ensure you help and not hinder your quality of sleep, and those with existing health conditions or other regular medications should exercise caution.