If you’re in your late 30s, 40s, or 50s and suddenly struggling with sleep, you’re not imagining things.  Hormones are often at the root.

During perimenopause and menopause, it’s common to experience disrupted sleep. Whether it’s trouble falling asleep, frequent wake-ups, or early morning anxiety, changing estrogen and progesterone levels can throw off your body’s natural rhythm. Add hot flashes, night sweats, and increased cortisol into the mix… and it’s no wonder so many women feel exhausted even after a full night in bed.

While lifestyle habits and nutrition play a foundational role, sometimes we need extra support to help the body relax and reset. That’s where natural sleep aids can be a game-changer, especially when they’re matched to what you’re actually experiencing.

Here are four I often recommend to women in perimenopause and menopause:

Magnesium Glycinate (200–400 mg)

Magnesium plays a role in over 300 processes in the body,  and one of the big ones is calming the nervous system. Magnesium glycinate, in particular, is a gentle, absorbable form that supports deeper sleep and helps ease anxiety and muscle tension (common during this phase of life).

🕒 When to take it: 30–60 minutes before bed.

Glycine (3 g)

This amino acid helps regulate core body temperature, which can be especially helpful for women dealing with hot flashes or night sweats. Glycine also supports better sleep quality and helps you wake up feeling more refreshed (even after a restless night).

💡 How to take it: Mix into water or herbal tea like chamomile or lemon balm.

Ashwagandha (300–600 mg)

This powerful adaptogen supports the adrenal system and helps bring down cortisol levels, which can spike during perimenopause. If your mind is racing at night or you’re waking up around 3–4 a.m. with anxiety or a pounding heart, ashwagandha might be just what your system needs.

🕙 When to take it: 1–2 hours before bed. 

L-Theanine (100–200 mg)

L-theanine promotes calm without sedation, helping quiet mental chatter and ease stress-induced insomnia. It pairs beautifully with magnesium and glycine, making it a great option for deeper, more restorative sleep without feeling groggy the next morning.

🕙 When to take it: About an hour before bed, especially if combined with magnesium or glycine.

Why This Matters in Perimenopause & Menopause

Hormonal shifts during this stage affect everything, including your circadian rhythm, temperature regulation, and stress response. While we can’t stop the transition, we can support the body with gentle, effective tools that make a real difference.

These natural sleep aids aren’t about knocking you out, they’re about helping your body find its way back to balance.

If you’re navigating perimenopause or menopause and struggling with sleep, you are so not alone, and you don’t have to tough it out. These supplements can offer real relief, especially when used consistently and alongside a nourishing diet, stress support, and good sleep hygiene.

As always, check in with your doctor before adding any new supplements, especially if you’re on medication or managing a health condition.

Have questions or want help figuring out which one is right for you? Feel free to drop a comment or send me a message, I’m always here to help.

And if you know someone who’s struggling with sleep in this season of life, please pass this along. 🫶🏽