Sleep Supplements to Improve Menopause Symptoms and Sleep Quality

Last updated: September 10th, 2023

Understanding Menopause and Sleep

Menopause is the phase of life when the ovaries stop producing estrogen and progesterone. Hormone changes that accompany this process can cause a range of symptoms that impact a person's physical and emotional wellbeing. For many women, getting a good night's rest becomes a real challenge during menopause. Not getting enough sleep can have serious consequences and can even worsen menopausal symptoms. Fortunately, there may be help in the form of natural sleep supplements.

Sleep Supplements for Menopause

Melatonin, B vitamins, and other vitamins and minerals have been shown to reduce some of the symptoms of menopause and the sleep disruption that often comes along with it. Read on to learn more about supplements that may help improve your sleep as you go through menopause.


Melatonin is a hormone naturally produced by the body. It plays a key role in the 24-hour body clock that regulates everyday biological processes, including sleep-wake cycles. Darkness triggers the body to produce melatonin, making you feel sleepy, while daylight signals the body to shut off its melatonin production. People with difficulty sleeping don't produce enough melatonin, and melatonin supplements may help improve their ability to drift off to sleep.

During menopause, melatonin production drops and this can lead to more frequent nighttime awakenings, difficulty staying asleep, and poor quality of sleep. Taking melatonin as a nightly supplement may help alleviate some of these symptoms, as studies suggest that taking melatonin can reduce the toss and turn of the night, reduce morning fatigue, improve mood, and reduce symptoms of depression. 

B Vitamins

Various B vitamins have been studied for their ability to reduce the symptoms associated with menopause. B vitamins can improve cognitive functioning, reduce fatigue, and improve mood, all of which can impact sleep quality. Several B vitamins have been studied for their ability to reduce the frequency of hot flashes and sweat, which can affect how women sleep at night.

Herbal Extracts

Herbal extracts such as valerian root, passionflower, and chamomile may also help improve sleep. Research suggests that these extracts help reduce night awakenings, reduce anxiety, and ease menopause symptoms. The herbal supplements are thought to act mainly by reducing the body's sensitivity to stress, which can affect sleep.

Final Thoughts on Sleep Supplements for Menopause

It is not easy to cope with the symptoms of menopause, particularly when it comes to disturbed sleep. Fortunately, there are natural sleep supplements that can help. These sleep supplements, like melatonin, B vitamins, and herbal extracts, have been studied for their ability to reduce sleep disruptions caused by menopause. However, it's important to note that these supplements may not be safe for everyone, and it is always wise to speak to your healthcare provider before taking any supplement.

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