Menopause and sleep: 6 natural ways to beat 3am wake-ups

Struggling with restless nights, 3am wake-ups, or that frustrating ‘wired but tired’ feeling?

You’re not imagining it—and you’re definitely not alone. Many women going through perimenopause and menopause experience disrupted sleep due to hormonal changes, elevated stress, and imbalances in gut health.

In this expert-backed guide, discover the root causes of menopause-related insomnia—and six proven, natural strategies to help you sleep more deeply and wake up refreshed.

Why menopause disrupts your sleep

1. Hormonal Fluctuations

As oestrogen and progesterone decline during perimenopause and menopause:

• Oestrogen helps regulate your internal clock and body temperature. Lower levels can trigger hot flushes and night sweats that disturb sleep.
• Progesterone is a calming hormone that promotes rest. When it drops, sleep becomes lighter and more fragmented.

2. Elevated cortisol at night

Hormonal changes and midlife stressors can lead to higher cortisol levels in the evening—making it harder to relax, fall asleep, or stay asleep.

3. Gut health disruptions

Your gut plays a crucial role in producing serotonin, which converts to melatonin—your body’s natural sleep hormone. When your microbiome is out of balance, so is your sleep cycle.

6 natural ways to sleep better during menopause

1. Lower cortisol with an evening wind-down

• Practise mindfulness or deep breathing
• Try restorative yoga or gentle stretching
• Limit screens for at least 60 minutes before bed

2. Create a sleep-optimised bedroom

• Keep your room cool, dark, and quiet
• Use blackout blinds and natural, breathable bedding
• Dim lights and reduce blue light exposure in the evening

3. Move daily—but time it right

Regular physical activity supports better sleep, but avoid high-intensity workouts after 6pm as they can spike cortisol. Try walking, Pilates, or swimming earlier in the day.

4. Support your gut for better sleep

Since your gut produces serotonin and influences melatonin, nurturing your microbiome can significantly improve sleep quality, especially in perimenopause when hormone fluctutaions disrupt the delicate balance of tour gut microbiome.

Better Gut is a daily probiotic designed to support digestion, mood, and sleep. It includes 6 clinically studied strains such as Lactobacillus rhamnosus and Bifidobacterium lactis, which help reduce cortisol and promote a balanced microbiome.

5. Nourish your nervous system naturally

Hormonal stress can deplete key nutrients that your body needs to relax and recover overnight.

Better Night is a gentle, non-habit-forming supplement formulated to help you fall asleep faster, stay asleep longer, and feel clear-headed in the morning. It includes KSM-66® Ashwagandha, Affron® Saffron, Chamomile, Magnesium, Montmorency Cherry, and essential vitamins B6, B12, D3, and K2.

6. Try mind–body therapies

• Use guided meditation or body scans before bed
• Keep a gratitude journal to unwind your thoughts
• Experiment with calming sounds, breathing exercises, or visualisations

Support your sleep from the inside out

If you’re ready to address the root causes of menopause-related sleep issues—like gut health, cortisol balance, and hormonal shifts—consider pairing Better Gut and Better Night.

Our Better Bundle gives you both formulas in one easy routine, so you can:

• Balance your gut microbiome
• Lower night-time cortisol
• Support your natural sleep–wake rhythm

Because better nights mean better days. And you deserve both.

References

1. NIH – Sleep and Hormone Fluctuations in Menopause
2. NIH – Effects of Stress on Sleep and Cortisol
3. NIH – Gut Microbiota and Sleep Regulation
4. NHS – Exercise and Sleep