Imagine lying in bed after a long and exhausting day. You are tired, worn out, and ready to let go. But as soon as you close your eyes, your mind starts racing: What happened today? What’s coming tomorrow?
Tense and restless, you finally drift into sleep—but it doesn’t last. Suddenly, you feel hot. You wake up drenched in sweat and shivering, the blanket on the floor, and you know this will be yet another night without restorative sleep.
THE INVISIBLE SLEEP THIEF: HORMONAL CHANGES
Do you recognize this nightly chaos? With the onset of menopause, not only does your body change, but your sleep-wake rhythm also becomes disrupted. Sleep problems can now occur more frequently.
The main cause is the hormonal changes in your body, especially the decline in estrogen and progesterone. These hormones affect your temperature regulation, your mood, and the release of melatonin—the sleep hormone.
BETTER SLEEP: TIPS FOR A RESTFUL NIGHT
You don’t need to despair, because there are many ways to naturally restore restful sleep. And no—you don’t have to turn your whole life upside down. All it takes is the willingness to integrate a few new sleep-supporting routines into your daily life.
TIP 1: REGULAR SLEEP TIMES
Our first tip: focus on regularity! The body loves routines. When you stabilize your sleep-wake cycle, your body will quickly reward you.
Go to bed at the same time every day—even on weekends—and wake up at the same time every morning. You’ll soon notice your biorhythm falling back into place.
TIP 2: CREATE A RELAXING BEDROOM ENVIRONMENT
Turn your bedroom into a place of comfort and calm. It should be dark, cool, and quiet. Most people find a temperature between 18 and 20 degrees Celsius ideal—sometimes even 16 to 18 °C.
Remove unnecessary distractions, especially screens. The blue light from TVs and smartphones suppresses melatonin production—and that’s the last thing you need right now.
TIP 3: EVENING RITUALS FOR RESTFUL SLEEP
Another simple yet powerful method is calming evening rituals. It doesn’t matter what you do, as long as it helps you relax.
Perhaps a warm shower, a lavender foot bath, yoga exercises, meditation, or journaling will help you let go of your thoughts.
Rituals can support you in switching off from the day and give your body the signal: now it’s time to rest.
TIP 4: NUTRITION FOR BETTER SLEEP
You think food has nothing to do with sleep? Think again. Some eating habits and foods can support your sleep, while others can harm it.
Foods like nuts, bananas, milk, and cocoa contain high levels of tryptophan—an amino acid your body needs to produce melatonin. Magnesium, also present in these foods, relaxes muscles and nerves and can help you fall asleep more easily.
On the other hand, alcohol, sugar, and caffeine negatively affect sleep. The same goes for heavy meals right before bedtime. You’ll sleep noticeably better if you eat light, warm meals in the evening and avoid stimulants. Your last meal should be at least three hours before bedtime.
TIP 5: BETTER SLEEP WITH THE POWER OF NATURE
Our final tip: give your body targeted support with proven herbal companions. menofemme is a natural supplement containing a carefully selected blend of seven plant extracts. These botanicals have long been used to support well-being during menopause.
Particularly noteworthy is the included Lifenol® hop extract, which has been studied in relation to hot flashes and restlessness. The calming properties of hops have been valued in herbal medicine for centuries.
In combination with well-known plants like chasteberry, black cohosh, maca, and St. John’s wort, menofemme supports your overall well-being during menopause—without disrupting your daily life.
YOUR PATH TO RESTFUL NIGHTS – WITHOUT PRESSURE
You don’t need to sleep perfectly. You don’t need to follow every tip all at once. But you can allow yourself to long for real sleep again—nights where your body regenerates, your mind finds peace, and you wake up with a smile in the morning.
How about going to bed a little earlier tonight? Giving yourself a calming ritual that belongs only to you? Perhaps a warm drink, soft music, or a moment of gratitude for your body, which is working so hard for you right now.