Sleep, Menopause & the Secret to Getting Your Nights Back

Sleep — we all know it’s essential, but for women going through menopause, it can feel like the hardest thing to get. Hot flashes at 3 a.m., racing thoughts, tossing and turning… sound familiar?

You’re not alone. Research shows that up to 61% of women in menopause struggle with insomnia or disrupted sleep. But why is this happening, and what can we do about it?

The Science Behind Sleep & Menopause

During perimenopause and menopause, estrogen and progesterone levels decline. These hormones don’t just regulate your cycle — they also play a huge role in sleep.

• Estrogen helps regulate body temperature and supports serotonin, the feel-good chemical linked to sleep quality.

• Progesterone has a natural calming, sleep-inducing effect. When it drops, it’s harder to relax and drift off.

Add in hot flashes, night sweats, and increased anxiety, and suddenly the sleep you used to take for granted feels like a distant memory.

 Natural Ways to Sleep Better Through Menopause

Here’s the good news: you don’t have to suffer night after night. There are powerful, natural methods and lifestyle habits that can reset your sleep cycle and help you wake up feeling like you again.

1. Create a Cool, Calm Sleep Environment

• Lower your bedroom temperature

• Use breathable cotton or bamboo sheets

• Keep a glass of cool water by your bed

  
  

2. Master a Wind-Down Routine

• No screens 60 minutes before bed (blue light blocks melatonin!)

• Try journaling, meditation, or gentle stretching

• Sip calming teas like chamomile, lavender, or valerian root

  
  

3. Balance Your Body Naturally

• Exercise daily (but not too close to bedtime)

• Avoid caffeine after 2 p.m.

• Add magnesium-rich foods (spinach, pumpkin seeds, dark chocolate) to relax muscles and nerves

  
  

4. Mindset Matters

Stress keeps cortisol high — and cortisol is a sleep killer. Try breathwork, self-hypnosis, or a simple mantra before bed to calm your mind.

5. Consistency is Queen 

Your body loves routine. Go to bed and wake up at the same time every day, even on weekends. Over time, your sleep cycle will reset.

Your Empowered Sleep Mantra

“Rest is not a luxury — it’s my power source. Tonight, I choose calm. I choose peace. I choose sleep.”

If menopause has been stealing your sleep, know this: you are not broken, and it is not the end. With the right habits, you can take back your nights — and your energy-filled days.

Want more support on creating healthy, natural habits through menopause?

Visit: www.sailtosuccess.info

Aj Philp (MA)

Global Empowerment Coach, NLP & Hypnotist