Sleep-Enhancing Supplements that also Help with Menopause

It’s hard to get a good night’s sleep these days. Not only is there so much that needs to be done, but your hormones might be feeling all out of whack, too – especially when you’re in the throes of menopause.

Did you know the most commonly reported symptoms of menopause are hot flashes and vaginal dryness,  urinary problems, mood swings, lack of libido and – you guessed it – sleep disruptions?

What are we saying? If you’re reading this, there’s a big chance you probably did.

That’s why it’s time you start familiarizing yourself with the variety of natural supplements that can help you get better, more restful sleep and regulate the hormonal imbalances you may experience during this new and interesting phase of your life. (It’s either that, or buy a bigger mattress for all that tossing and turning you’ll be doing throughout your foreseeable future.)

Dong Quai

The first supplement we recommend you try is Dong Quai. It has the power to regulate your estrogen levels, boosting them up if they’re too low, and dialing them down if they’re too high. What’s more, it enhances female fertility and treats those pesky hot flashes, too.


Speaking of hot flashes, ever heard of 5-HTP? No, it has nothing to do with your web browser’s address bar. It’s an essential amino acid that’s formed from tryptophan, which occurs in foods like eggs, cheese, and yogurt. It can help your body create more serotonin.


In case you didn’t know, if your body doesn’t have sufficient levels of serotonin, symptoms like hot flashes, irritability, and insomnia are more likely to drive you crazy. And we don’t want that. (A word of caution: don’t use 5-HTP with antidepressant medication that your doctor may have prescribed to you. You could easily get Serotonin Syndrome, which is not a walk in the park.).

Magnolia Bark

The third one we recommend trying out is magnolia bark. Magnolia bark’s reputation as a stress-reliever is well known in naturopathic medicine circles. Because of this, this herbal supplement can be used to alleviate the symptoms of depression and anxiety that can sneak up on menopausal women, getting in the way of their lives, day-to-day lives, and personal relationships – which, as we know, is a lot more valuable than it sounds on paper.


Next up: resveratrol. Like Dong Quai, resveratrol encourages natural estrogen-like activity in your body. Resveratrol’s structure is strikingly identical to that of 17 beta-estradiol. It also takes care of – guess what – hot flashes. (Bet you didn’t see that coming, did you?)


Then there’s magnesium. Magnesium is an essential macro-minerals (one of seven, actually) that all human bodies need in significant amounts. It supports your metabolic health, keeps your bones and heart healthy, reduces stress, and promotes better sleep.

If you have a magnesium deficiency, you’re not going to feel like your usual perky self. It can disrupt your sleep cycle, put you in a depressive mood, make you restless, give you a migraine…

Hey, these symptoms sound kind of menopausal, don’t they? That’s why it’s important to increase your magnesium intake, especially through your diet, if possible.



The sixth supplement on our list is – drumroll please – melatonin. Yes, melatonin. Sounds like an obvious choice for sleep problems, as it is the number one most talked about over-the-counter natural sleep enhancer on the market. But this special little hormone generated by the pineal gland has more benefits than just help you catch those elusive Zs (and give you the occasional weird dream).

Melatonin can sharpen your focus, assist in memory lapses, relieve anxiety, and keep away the menopausal blues. If you have a tendency to wake up in the middle of the night because of hot flashes, it will help keep you fast asleep.


Believe it or not, cannabidiol (CBD) has also proven to be helpful when it comes to menopause, too. CBD is a cannabinoid, but it’s not the same as straight up cannabis. It’s legal in 50 states, it doesn’t make you “high” or “stoned”, and it won’t make you flashback to that time you went to Lollapalooza.

In comparison, CBD has a reliable calming effect, reducing stress just like pretty much all of the other supplements found on this list, and it reduces bodily pain. For some people, it’s also been known to aid with depression and sometimes even headaches.


Ever hear of Ashwagandha? Sometimes referred to as Winter Cherry, Ashwagandha is a potent ayurvedic herb that’s been used to treat all sorts of health issues for centuries. It’s a wonderful go-to supplement used to help with a myriad of menstrual symptoms, especially depression and low libido problems, and can even boost your energy levels and help keep your memory sharp.

Keep looking…

In the wide world of natural sleep enhancing supplements that also help alleviate the side effects of menopause, these are only a few of the choices out there. It’s best to consult with your physician or health provider before you start taking some of these, especially if you are taking any prescribed medications.

But if you’re looking to count some sheep and feel better about life in general while you do it, these options are a good place to start.