New research shows that balancing blood sugar, supporting metabolism, and key nutrients like magnesium and ashwagandha can improve sleep during menopause.
1. Blood Sugar Swings Steal Your Sleep
If you’ve ever woken up suddenly in the middle of the night with your heart racing, blood sugar fluctuations could have been the culprit. A 2022 article published in Cureus highlights a clear connection between blood sugar imbalances and disrupted sleep.
Poor sleep during menopause can increase the risk of metabolic disorders, including Type 2 diabetes, by disrupting insulin regulation and glucose metabolism. Addressing sleep issues in menopausal women could, therefore, help reduce diabetes risk. Adequate sleep of more than seven hours per night is required for holistic health and well-being.
“Blood sugar dysregulation can disrupt sleep—partly by triggering cortisol … [and] adrenalin production, which compromises the [ability of the] parasympathetic nervous system to support deep sleep. Adrenalin itself causes a more wakeful state, which increases with blood sugar highs and lows,” Dr. Rose Kumar, women’s health expert and founder of the Ommani Center, told The Epoch Times. “Insulin sensitivity is greater after menopause due to the absence of hormones.”
2. Metabolism: The Sleep-Weight Connection
Menopause naturally slows metabolism, lowering energy levels and disrupting sleep cycles. Research from a 2022 Nutrients article shows that intermittent fasting resets your metabolic rhythm and improves sleep duration.
Kumar affirms that menopausal women can support better sleep and brain health by practicing intermittent fasting. By not eating beyond mid- to early evening and delaying the next meal for at least 12 hours, you activate a process in the liver known as ketosis.
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During ketosis, the liver searches the body for alternative energy sources. In the absence of sugar, it breaks down fat into ketones—energy molecules that fuel the brain more efficiently than glucose. Ketones provide a cleaner, more stable energy source for the brain, supporting cognitive function and promoting deeper, more restorative sleep.
Try this delicious, plant-based meal to break your fast:
Chia Seed Pudding With Coconut Cream and Berries
Ingredients
3 tablespoons chia seeds
1 cup unsweetened almond milk or coconut milk
2 tablespoons unsweetened coconut cream
1/4 cup fresh berries like raspberries or blackberries that are lower in carbs
1 tablespoon almond butter for healthy fats and extra creaminess
1/2 teaspoon vanilla extract
A sprinkle of cinnamon to support blood sugar control
Optional: Stevia or monk fruit sweetener for added carb-free sweetness
1 tablespoon hemp seeds for extra protein and omega-3s
Instructions
In a bowl or jar, mix chia seeds, almond milk, vanilla extract, and cinnamon. Stir well.
Let the mixture sit for 5 minutes, stir again to prevent clumping, then refrigerate for at least 1–2 hours or overnight. Before serving, top with coconut cream, fresh berries, almond butter, and hemp seeds. Add a sprinkle of cinnamon and sweetener if desired.
3. Magnesium: A Sleep Superhero
Magnesium, often dubbed the “calm mineral,” plays a crucial role in relaxing the nervous system. A 2023 systematic review published in Biological Trace Elements confirms magnesium’s ability to enhance sleep health, as measured by daytime falling asleep, snoring, sleepiness, and sleep duration.
“Magnesium in a combination form of magnesium citrate, malate, and glycinate [that] works very well for relaxing the nervous system and also promoting cell-to-cell communication and many other functional mechanisms in the menopausal body which are compromised due to the absence of hormones,” said Kumar.
Mary Lou Moramarco, a member of an online menopause support group, told the Epoch Times, “I follow a low glycemic diet. I am gluten-free and a big fan of magnesium glycinate for a long time. I am sleeping better and for eight hours straight.”
4. Ashwagandha: The Stress-Sleep Balancer
Stress can skyrocket during menopause, making sleep even harder. Ashwagandha, an adaptogen or stress-balancing herb, may help. This herb can reduce cortisol and speed up the time it takes to fall asleep. A 2022 study published in Cureus backs its effectiveness in improving sleep quality.
5. Herbal Teas: Nature’s Sleep Elixir
Herbal teas, including chamomile, valerian root, and passionflower, have long been trusted for promoting restful sleep. A 2023 review published in the Journal of Nutrition and Food Technology supports their calming effects. The authors note that just one or two cups of green or oolong tea per day could improve sleep or relieve psychological stress and anxiety.
The herbal tea chamomile also relaxes the nervous system, making it easier to fall asleep naturally.
A Calming Tea Recipe
1 cup hot water
1 chamomile tea bag
A dash of cinnamon
1 teaspoon honey (optional)
6. Light Exposure and Smart Sleep Hygiene
A 2024 article in Journal of Health Psychology found that morning sunlight may regulate circadian rhythms, subsequently improving sleep.
Kumar asserts that exposure to blue light from screen use disrupts circadian rhythms—a particular issue for menopausal women.
“Try to not be on your phone or computer for an hour before bedtime. Blue light from technology blocks release of melatonin, a hormone essential for deep sleep. Taking a melatonin supplement does not have the same or desired effect that endogenous melatonin, the melatonin naturally produced by the body, has on deep sleep,” said Kumar.
7. What Experts and Real Women Are Saying
Kumar cautions against over-the-counter hormone creams for relief.
“Progesterone should never be used without physician guidance due to safety risks.”
Kumar uses bioidentical hormones to treat symptoms for her patients, along with other holistic modalities. Bioidentical hormones have the same molecular structure as the body’s natural hormones, so the body recognizes and uses them seamlessly. They are often made with plant ingredients such as soy and yams.
Nancy Knight, who sought solutions for years, adds how bioidentical hormones helped beat sleeplessness during menopause.
“Sleep is such a big issue. I suffered for years chasing sleep remedies. The only thing that worked was progesterone timed correctly with my cycle.”
Diana Hunter, a follower of Haver’s Galveston Diet—a diet to naturally support women in menopause—emphasizes the importance of a holistic approach.
“We were in Texas, and I found out about Dr. Mary Claire Haver from a billboard ad for ‘The Galveston Diet.’ In that book, she explains that we can get phytoestrogens from food, but it will not be enough. Her book explains the body’s physical need for hormones. We require these essential things—sleep, nutrition, exercise, and hormones.”
As a result of fear inspired by the study, many women endured debilitating menopause and perimenopause symptoms without treatment. However, dozens of studies since then suggest that hormone replacement therapy may be safer than once believed.
While consulting a medical provider trained in menopausal health is ideal, some women find symptom relief using over-the-counter, plant-based estriol and progesterone creams.
Rest Assured
Menopausal insomnia doesn’t just rob you of rest—it affects mood and daily life. But new science-backed approaches show that natural solutions can restore restful sleep.
Experiment with these strategies to find what works for you. With the right knowledge and support, a restful night’s sleep is within reach.
Prioritizing sleep isn’t just a luxury—it’s a necessity, especially during menopause. Haver said, “I protect my sleep with my life. I stick to a bedtime routine, use magnesium L-threonate, and create a sleep-friendly environment to ensure I wake up refreshed.”
