Sleepless in Midlife? 5 Natural Steps to Better Sleep During Menopause

You know the drill. You're finally in bed, exhausted... only to wake at 3:17am, staring at the ceiling, tangled in sweaty sheets, heart racing, thoughts pinging from school runs to random regrets from 1998.

Sound familiar? You’re not alone and no, you’re not losing it. Midlife insomnia is one of the most common (and maddening) symptoms of menopause.

Let’s break down why it happens, what your hormones have to do with it, and how to help your body reclaim the rest it’s begging for. 

The Hormone-Sleep Connection: What’s Really Going On?

Sleep disruption isn’t just a side effect, it’s a signal. And during menopause, your body is sending plenty.

1. Estrogen & Progesterone: The Sleep Superstars You’re Losing

• Estrogen helps regulate body temperature and supports REM sleep.

• Progesterone is a natural sedative, it has a calming, sleep-inducing effect.

• As both decline during menopause, you’re left without their snoozy superpowers, making it harder to fall and stay asleep.
  
  

2. The Cortisol Curveball

• Cortisol is your stress hormone, and it should naturally dip at night.

• But in menopause, with your adrenal glands picking up some of the slack for declining sex hormones, cortisol can rise especially if you’re stressed, overwhelmed, or wired-but-tired.

• This often results in the classic 3am wake-up call, complete with a racing heart and a whirring mind.
  

3. Your Liver Has a Night Shift And It’s Overloaded

• The liver is your body’s detox powerhouse and plays a major role in hormone metabolism.

• It’s busiest between 1–3am, according to Traditional Chinese Medicine. If your liver is overworked (hello, wine, sugar, and stress), you may find yourself wide awake during these hours.

• Add hormone fluctuations, and your liver’s workload can go from challenging to chaotic.
  

Why Sleep Loss Hits So Hard in Menopause

We know poor sleep affects everything: mood, memory, weight, energy, and even motivation.
In menopause, it creates a vicious cycle:

• Sleep loss increases cortisol

• High cortisol worsens hormonal imbalances

• Hormonal imbalances further disrupt sleep
  

It’s like being stuck in a hormonal Groundhog Day—and no lavender spray is cutting it.

Natural Solutions to Reclaim Your Rest

The good news? You don’t need to suffer through it. There are powerful (and gentle) ways to support your sleep by working with your body—not against it. Here’s what we recommend at Hello Mimi:

1. Support Your Liver Through Food

Your liver is ground zero for hormonal balance.

Try:

• Warm lemon water in the morning

• Cruciferous veggies like broccoli and kale

• Flaxseeds and chia to help bind and flush excess estrogen

• Avoiding sugar, caffeine, and alcohol (especially in the evenings)
  

2. Regulate Cortisol with Gentle Practices

Reduce the night-time stress response by building calm into your day—not just your bedtime.

Try:

• Daily breathwork or guided meditations

• Gentle evening yoga or stretching

• Swapping scrolling for journaling to empty your head before bed
  

3. Prioritise Sleep Hygiene - Menopause Style

A few tweaks can go a long way.

Tips:

• Be in bed by 10pm to support your liver’s detox rhythm

• Keep your room cool and dark—hot flushes and light exposure are not friends

• Ditch the nightcap—alcohol might knock you out but it fragments sleep later

• Limit snacking after dinner—digestion can delay deep sleep

We have a free Sleep Hygiene PDF that will help to bring you back to sleep basics and reset your sleep rhythm with a 30 day guide on how to clean up your sleep routine!

4. Lean Into Herbal Allies

When used properly, herbs can help signal safety to the nervous system.

Some favourites:

• Magnesium glycinate

• Valerian root or passionflower

• Chamomile, lemon balm, or ashwagandha tea

• CCF tea (cumin, coriander, fennel) to calm both the gut and mind

5. Mindset Reset

Part of what keeps us up isn’t just biology—it’s what we’re telling ourselves. If you find yourself spiralling at 3am, try this gentle reframe:

“This is my body’s way of asking for attention, not punishment. I’m listening.”

That shift can quiet the inner critic and help your nervous system soften.

The Bottom Line?

Sleep in menopause isn’t just about melatonin. It’s about giving your body the right support to adapt to a new normal.

The more you understand what’s happening physiologically and emotionally, the more empowered you are to make small, meaningful shifts that help your body (and mind) rest.

You’re not broken. You’re in transition.

And at Hello Mimi, we’re here to guide you through it, one gentle reset at a time.

Ready to Sleep Better, Naturally?

Get instant access to our free Thriving Through Menopause Mini Course, with proven sleep strategies, hormone-friendly meal plans, and our guided sleep track.

Or, join the 7-Day Menopause Reset for a deeper dive into sleep, stress, and hormone balance.

And don’t forget to connect with us in our supportive Facebook group, Mind, Body & Menopause | Powered by Hello Mimi because you don’t have to navigate this alone.

Disclaimer:

At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools—but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only and should not be used to diagnose, treat, or replace care from your doctor or healthcare provider. Always check in with a qualified professional before making changes to your health, diet, or supplement routine—especially if you’re managing a medical condition or taking medication.