Menopausal sleep problems? What are they? There are plenty, and in my case, they came into my world not gradually – as they normally would — but crashing down like a thousand-pound-hammer.
When I got cancer in my early 40s, I was devastated. My old world was turned upside down in so many ways.
In the process of diagnosis and treatment, I lost my health; my faith in my own longevity was shattered; my sunny disposition was all but gone; my ability to fall asleep easily and stay asleep vanished; my body became weak; my hair brittle; my skin patchy.
Luckily, most of these ailments were temporary. But not all of them.
The cancer treatments, in particular radiation, brought about immediate menopause. Within a month, I was done. Not good for the system, undoubtedly.
Since the end of the treatments, I regained my strength and can do as vigorous exercise as before. My hair was slow to come back with pre-cancer volume and vibrancy but it’s getting there.
Thanks to meditation, stress control, and a positive outlook, my depression receded and I am as joyous if not more than before (gratitude is king).
What remains is anxiety and sleeplessness, which I see as two sides of the same coin. They are compounded by this early menopause – a side effect that would have come soon enough but came a few years early after the radiation treatments.

Menopausal Sleep Problems
What is it about menopause and sleep? Don’t we women have enough problems? Women in their 40s, 50s, and 60s have so much on their plate as is – most have stress related to their jobs and their household duties: kids, chores, errands.
Add to it financial stress, anxiety about health, and more recently, Covid-related general malaise, and the picture is not rosy.
When menopause hits – and even earlier, during perimenopause – women’s bodies become assaulted by wicked hormonal changes. Sex hormones of estrogen, progesterone, and testosterone start declining in preparation for the time when women’s need to prepare for, and carry, a pregnancy diminishes.
These changes affect not only our menstrual cycle, but also our mood, our metabolism, our sex drive, and yes, our sleep.
How Menopause Changes Sleep Patterns
Women undergo many changes during their life that can affect sleep. During pregnancy, many women find out that they cannot sleep due to their bodies changing or the baby moving inside the uterus.
As young mothers, we lose lots of sleep because, well… babies have different sleep cycles and the parents wind up being terribly sleep deprived during their kids’ early years.
Perimenopause – for some women starting as early as in their 30s, but more commonly in the 40s – can last anywhere from a few months to ten years. It is a time of drastic change.
During perimenopause, levels of estrogen, progesterone, and testosterone start to decline significantly—but also fluctuate sharply along that overall decline.
Estrogen levels, in particular, may shift erratically during perimenopause, and this hormone’s perimenopausal highs and lows can contribute to a range of symptoms—from hot flashes and night sweats to anxiety to headaches—that interfere with both sleep and waking performance.
Dr. Breuss
When the woman’s period stopped for consecutive twelve months, she has officially reached menopause.
Some will go through it without any problems, while others suffer tremendously – mood swings, night sweats, hot flashes, unwanted weight gain, sleep disturbances, and more.
Here again, the hormonal changes are to blame. And the problems can stay with a woman for years.
That’s true for sleep problems, too. With the settling of hormonal fluctuations, insomnia and other sleep problems may gradually improve for some women after menopause.
But the post-menopausal experience—like each phase of the menopausal transition—is highly individual, can vary greatly from woman to woman.
Dr.Breuss
Of course, it is not only the hormones that are the culprit.
When trying to treat insomnia, it is also important to look at one’s habits and adjust them if needed. Nutrition, exercise, stress-reducing strategies, all can help or harm our sleeping patterns.
Natural Menopause Insomnia Remedies
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What can we do? Believe me, I have suffered for many years and tried many things. Since I am not a medical doctor, all my suggestions are purely anecdotal (here is the complete medical disclaimer). Still, I will list what worked and what did not for me personally.
1. Melatonin
Per orders from my naturopath, I have been taking a mega-dose of melatonin (20 mg daily) since my cancer diagnosis.
Melatonin is not only helping regulate the circadian rhythm which can get disrupted during midlife. It is also one of the most potent antioxidants and has been showing promise as an anti-cancer drug.
Melatonin could be an excellent candidate for the prevention and treatment of several cancers, such as breast cancer, prostate cancer, gastric cancer and colorectal cancer.
Melatonin for the prevention and treatment of cancer

2. Magnesium
Some studies suggest that as many as 75% of Americans are not getting enough of this crucial trace mineral. Not so many are truly deficient but those who are might experience fatigue, nervousness, loss of appetite, muscle cramps and weakness, heart issues, and sleep disorders.
As someone who is also suffering from restless leg syndrome, I have known for a while that I need to increase my intake of magnesium.
The best way is always to get the mineral from food sources. For magnesium, it means upping the consumption of green leafy veggies, nuts and seeds, and dark chocolate. But just to be sure, I also take a magnesium supplement.
Which magnesium to take?
For improvement of sleep, magnesium glycinate is the best choice. It is also the gentlest form of the mineral, one that won’t send you running to the bathroom as some other types might (some forms of magnesium act as a laxative).
To read more about magnesium glycinate uses, check out this article in Medical News Today.
Glycine is a neurotransmitter that promotes relaxation and stress reduction in the body – making Magnesium Bisglycinate a good choice for pre-bedtime supplementation to support restful sleep.
Thorne Research
3. Herbal Teas
I also turn occasionally to herbal remedies. I tried Ayurvedic herbs such as Brahmi and Ashwagandha but they didn’t do much for me personally.
I drink herbal teas before bed: chamomile, valerian, and lemon balm (Melissa) make a wonderful tea that helps me unwind in the evening. I get my herbal teas and blends from Mountain Rose Herbs.
I also started growing my own Melissa so I can now also make tea from the fresh herb which is great as it keeps the wonderful aroma much better than dried leaves in my opinion.

4. Meditation and Sleep Stories
Part of my nighttime ritual has become listening to meditations and sleep stories. One of my favorite meditations to do before bedtime is the Chakra Aligning meditation. You can read more about it in the post where I also link to two meditations you can listen to on YouTube.
Calm is my go-to app for sleep stories. I like to read before bedtime (always using my blue light blocking glasses though, very important to limit the incoming blue wavelength in order to avoid disruption of the circadian rhythm).
But the last part of the day is a nice sleep story that can lull me to sleep. There are so many! From book chapters and lullabies to pieces of fiction that can take me to far places and different times. Check out the app. It’s free to start but the paid version has much more to offer.
5. Essential Oils
I knew close to nothing about essential oils prior to getting sick. But when chemotherapy left me with peripheral neuropathy in my feet, I was introduced by another patient to the wonderful world of essential oils and their therapeutic properties. They can be used topically or diffused, and I find them very helpful in my nighttime ritual.
Best essential oils for sleep
You’ll find thousands of recipes for essential oil blends that can help with sleep. Here are a few oils that help me. I mix them into blends or use them individually:
If I blend, I use about 6-8 drops in total in my diffuser for about 30 minutes before planning to sleep. The aroma from these oils is relaxing and sleep-promoting. It helps me unwind and forget the day’s worries.
I get my essential oils from Plant Therapy. They are therapeutic grade, many are organic, and the price is not going to give you a shock.
6. Medical Cannabis (THC)
I am lucky to live in California where it is not a problem to purchase medical cannabis legally. Not everyone is that lucky, and also, not everyone might find the effects of the psychotropic THC working for them or being pleasurable.
Personally, I find THC works great for insomnia but there is one caveat. Having young children at home and being a worrier in general, I feel uneasy getting “knocked out” for the night.
This is also the reason why I stay away from sleep medication like Ambien or other heavy-duty sleeping pills. I want to be in control and if something were to happen, I need to be alert to drive or help someone in need.
This pretty much makes the use of medical cannabis with the psychotropic effect out of question for me. But, everyone is different. So, just saying, THC works great but it’s not for everybody.
7. Pure CBD Tincture for Sleep
In my search for a less psychotropic cannabis product, I decided to give CBD a try. CBD or cannabidiol is the second most prevalent of the active ingredients of cannabis.
However, it is usually derived directly from a hemp plant, rather than from a marijuana plant. The most crucial difference though is that CBD will not give you a “high.”
CBD is commonly used to address anxiety, and for patients who suffer through the misery of insomnia, studies suggest that CBD may help with both falling asleep and staying asleep.
Harvard Medical News
There is a lot of CBD on the market. It is popping up in food products and cosmetics. For the purpose of helping insomnia, I believe it is best to try a CBD oil or a CBD tincture.
The claims of CBD for sleep are very impressive. Taking pure CBD tincture before bed can:
- reduce anxiety
- help you fall asleep faster
- may you stay asleep longer
- possibly increase the most restorative sleep phases (REM and deep sleep)
- reduce inflammation and thus help with aches and pain
Is it safe for people with cancer?
There have not been any specific studies done on people with cancer and their use of CBD for sleep and other ailments. Therefore, if you are a patient, please discuss the potential use with your doctor first.
You may find stories online of people discussing the benefits of CBD as a cancer treatment or as relief for side effects. Please remember that such personal stories, while they may be well-meaning, are shared without scientific study and do not constitute evidence. The safety and efficacy of CBD for people with cancer still has to be proven in large, randomized, controlled clinical trials.
cancer.net
How to find a quality CBD tincture for sale
Because it is such an “it” ingredient, the market is inundated with CBD products. To find the best, do your research. Make sure that the product comes from a reputable source and a company with ethical practices. Look for “full-spectrum” CBD to get the most benefits.
To make sure that it is non-psychoactive, the tincture must contain less than 0.3% THC. A reputable company will give access to their third-party testing and their quality control reporting.
Another important aspect is the dosage. For me, a pure CBD tincture 1000 mg – 1600 mg does the trick. This potency provides at least 33.33mg of pure cannabidiol in each 30 mg bottle.
Where do I get my CBD Tincture?
My go-to company for CBD oils and tinctures is Farmacy Bliss. The company offers high-quality CBD products made from super clean, organic hemp.
According to the company website:
We value natural processes, which is why we sell organic CBD from hemp that is free of all the things mother nature did not intend, such as pesticides, herbicides, and heavy metals to name a few.
If you are interested in trying the CBD tincture, here is the link to the website.
How to take CBD tincture?
I take the CBD tincture about 1 hour before bedtime (but 1-2 would be ok too).
I take one dropper full of the tincture and place it under my tongue (sublingually). I keep it under my tongue for 30 seconds (this helps with absorption) and then swallow. Since it leaves a bit of oily residue from the coconut oil, I like to follow with a few sips of water or another drink.
One hour later, I start feeling drowsy. Add to it a soothing sleep story or a quick sleep meditation and I am ready to disappear into the dreamland.
Not a tincture or CBD oil fan?
Some people simply do not like the taste of CBD oil. For those, there are other options such as soft gels or vapes.

CBD Softgels 900mg
from: Farmacy Bliss

CBD Vape Pen 500mg Blueberry – $49.99
from: Farmacy Bliss
There you have it. I hope some of these remedies can help you. Even if you are not a menopausal woman but suffer from sleep issues, give them a try too.
If you’re looking to start a journey to a healthier you, check out my free E-Book with easy swaps to improve your nutrition and detox your skincare and household cleaning. Download it now!
Menopause and sleep … it seems like the two are somewhat contradictory! But you have given great tips to help the two coincide. Sleep issues can be so frustrating! Thanks so much for posting this!
OMG, yes, I learned it the hard way for sure:)
Thanks for sharing this is awesome info.
I learned something’s new about menopause and sleep.
You’re my hero for sharing your story and this lovely tip! Thank you
Yaz
My pleasure Yazmin!
Learned it the hard way, too. Have so many sleepless nights, especially when I entered menopause. Meditation, essential oils and 1h reading before bed helped me the most. Thank you for sharing such a great post. I might try one of these fancy CBD oils as well.
I believe these sleep disturbances are unfortunately pretty common for menopausal women. I have to say, we women don’t really get a break, something always pops up, from cradle to grave.
I’m going through this at the moment and find myself often waking up in a sweat. Some of the remedies sadly aren’t available in the UK but I’ve heard a lot about CBD (which we can get I believe) so this is something I will look into. Someone else also mentioned sleep stories to me today. I already meditate but will give the sleep stories a look too. Thanks for the tips 🙂
I love these sleep stories so much, especially the ones that can teach me something new about far away places. so nice to travel vicariously before dozing off.
Way past menopause but the sleepless nights still occur.
Glad to read your tips and my hubby will be glad too. I wake him up constantly by tossing and turning.
I get it. Luckily my hubby has zero sleep problems. He literally falls asleep within several minutes and sleeps like a log until the alarm goes off. I am so jealous! LOL
A well-written article. I’m more educated now, and it gives a very detail insight on how I could help when my wife goes to menopause one day.
It is so great that you are willing to get informed about what your wife might be going through someday. This is so thoughtful and sweet of you.
Wonderful article… I have more of a problem with time than going to sleep though I find the herbals and essential oils help…loved finding other ways also like sleep stories…Thank you for sharing
I think I am addicted to my sleep stories:) I love the non-fiction ones, I find them so informative and always learn something new before dosing off.
Meditation and a good sleep routine are so important to help with any sleep difficulties, I’m glad you included them! And I will keep the melatonin in mind for when I start to experience some of these challenges.
I am all for proper sleep hygiene. And let’s hope that this will be enough for you. If not, there are all these other natural remedies.
I am definitely near the end of peri-menopause and sleep is so hit or miss for me right now. I either sleep like the dead, or not at all. I have found that magnesium has helped tremendously.
I agree. Do you take it internally or use it topically? I do both.
Oh my, reading this has been helpful to have all the information to understand what I will go through one day. Thanks for this helpful article
Everybody is different. You might not have any issues at all. Let’s hope for the best.
Thank you for the great information. I will pass your post to my girlfriend as she is having the worst time with menopause.
I hear so many women around me struggling for years with the symptoms, and medical help is still minimal as if it would not affect half of the planet’s population, and it should not be researched more. I remember that I had induced menopause during chemo with the hope to preserve my eggs and be able to have another child. It was horrendous! My cancer nurse told me that natural menopause is a walk in the park compared to the induced one, and I am now seeing that she was right. Still, good to know there are remedies for different things. Thanks again for researching – you are my trusted source of information!
You are so welcome! I hope some of these can help you. Everybody is different, so what worked for me might not be optimal for you. But it’s worth trying, as something might stick. Sorry to hear that you had to go through induced menopause. Mine was very sudden as well (abdominal radiation will do that, not surprisingly, it’s basically nuking the entire reproductive system). Not something I would wish on anyone. The only silver lining was that I was getting close to a natural menopause and beyond the child-bearing age. Oh, cancer is truly the gift that keeps on giving, right?