Night sweats remedies and insomnia
My Sleep Routine for Beating Menopausal Sleeplessness
Crushing your workouts and staying on top of your healthy eating—but still not seeing the results you want? Let’s talk about the real culprit: poor sleep.
Yep, those sneaky nights of tossing and turning (especially with menopause night sweats and midlife insomnia) can mess with your metabolism, hike up cravings, and stall weight loss completely.
After experimenting with everything from natural sleep remedies to gadgets for better sleep, I’ve made real progress— especially with night sweats during menopause. It’s still a work in progress, and find out at the end of the post what made a HUGE difference in my nights.
Here’s what’s been helping me drift off and stay cool through the night:
My Nighttime Routine for Menopause Night Sweats Relief
Acupressure Mat Magic
Every night, I lie on an acupuncture mat for 20 minutes while I read and listen to deep sleep brainwaves on my MP3. It’s like sending my nervous system a “chill out” memo. After about 15 minutes on it you start feeling a vuum feeling. Scroll down for info on how it works.Herbal Sleep Tea Ritual
My bedtime drink is now a powerhouse herbal blend—valerian, chamomile, hops, passionflower, lemon balm, Schisandra and more. I actually look forward to it. Yes, tea can be thrilling.
Blue Light Blocking Everything
If I sneak in some TV time, I wear blue light blocking glasses, and I’ve replaced the light bulbs in my living room and bedroom with blue light-free bulbs. Because...circadian rhythm, baby!
My Sleep Sanctuary Setup for Cooling Down Hot Flashes 😅Forget sweaty sheets! I’ve turned my bed into a cool sleep oasis, and it’s made a huge difference.
🛌 Bamboo Bedclothes and Nightie – Way more absorbent and breathable than cotton, so I don’t wake up in a sweaty puddle.
🛌 Wool Duvet – Total game-changer. It’s breathable, hypoallergenic, moisture-wicking, and magically adjusts to your body temperature. Cozy in winter, cool in summer. Bliss.
Supplements I Use for Sleep and Night Sweats Relief
If you’re dealing with insomnia in perimenopause or restless nights during menopause, these are worth looking into:
Schisandra
(I swear by it now for night sweats). Schisandra is a cooling, adaptogenic herb that helps reduce night sweats, calm the nervous system, and support liver detox—all while promoting restful sleep without sedation.
Here’s how it works:
Cooling & astringent: Helps stop excess sweating and regulate body heat
Adaptogen: Lowers nighttime cortisol and eases stress-related insomnia
Liver detox support: Clears excess estrogen and histamine—two hidden causes of night sweats
Best taken as a tincture 30–60 minutes before bed for fast absorption and calming effects. Powder form during the day. For some, it might be energising, so be aware of that.
Ashwagandha
An adaptogenic herb that mimics GABA (gamma-aminobutyric acid), a calming neurotransmitter. It helps reduce stress and improve sleep quality.
Magnesium Complex – I use one that includes:
Magtein (L-Threonate) – for brain support and relaxation
Magnesium Glycinate – for calming the nervous system
Magnesium Chloride – for absorption and muscle recovery
Vitamin B Complex – Essential for brain health, hormone balance, energy, and sleep regulation.
5-HTP is the hydroxylated form of tryptophan and easily passes your blood brain barrier when it is converted to serotonin. It helps you sleep better by boosting serotonin, the brain chemical that keeps you calm and relaxed. That serotonin then turns into melatonin, your body’s natural sleep hormone, which tells your brain it’s time to wind down.
So, with more serotonin and melatonin in the mix, you’re more likely to fall asleep faster and stay asleep longer. Plus, if stress or anxiety keeps you up at night, 5-HTP can help smooth that out too, making it easier to drift off.
Just a heads up—don’t mix it with antidepressants unless your doctor says it’s okay. Too much serotonin can be dangerous.
Melatonin – This sleep hormone doesn’t just regulate your circadian rhythm—it’s also a powerful antioxidant and cellular protector. When I take it (not at the moment), I take a low dose and always go for high-quality. Here's what you should know:
Is Melatonin Legal in Your Country?
🇺🇸 USA – Over-the-counter supplement in various doses.
🇪🇺 EU – Usually allowed under 2mg OTC, but some countries (like Denmark) require a prescription.
🇬🇧 UK – Prescription-only.
🇨🇦 Canada – Available OTC under 10 mg.
🇦🇺 Australia – Prescription required.
I buy mine online from U.S. retailers and UK-based websites that sell it. Start low and always look for pharmaceutical-grade quality. At the moment I don’t feel the need for it anymore.
Why Functional Medicine Doctors Love Melatonin
Melatonin isn't just for sleep! It provides full-body benefits:
Fights oxidative stress.
Protects brain and mitochondria.
Boosts antioxidant enzyme production.
Reduces inflammation.
Recycles vitamins C and E with other antioxidants. Pretty amazing for something that just tucks you in at night, right?
Why I Love My Bed of Spikes 😜 (aka the Acupressure Mat)
You know that delicious feeling when you flop onto your bed after a long day? Now imagine doing that… but onto a bed of spikes. Sounds like torture? Weirdly, it’s amazing.
Enter: the acupressure mat—my slightly painful but oh-so-rewarding bedtime buddy.
So how does it work? No, it’s not magic (though it kind of feels like it). All those tiny plastic spikes stimulate pressure points all over your body, sending signals to your brain to release feel-good goodies like endorphins and oxytocin. Basically, it's like your body’s saying, “Ahhh yes, thank you,” even as you're wincing a little at first.
It also gets your blood flowing like crazy, which helps with healing, pain relief, and flushing out toxins. I like to think of it as a mini internal car wash—but for your stress.
According to Traditional Chinese Medicine, it also taps into energy channels (meridians), helping to unblock your chi.
Whether or not you believe in energy flow, I can confirm this mat after 15 minutes sends me into my parasympathetic zone—aka the magical rest and digest state. It’s like a nervous system lullaby.
I lie on it in bed for about 20 minutes while reading, with some deep sleep brainwaves on headphones (has to be stereo). NOT bluetooth earphones. By the end, I’m drooling and halfway to dreamland. Who needs Netflix when you’ve got endorphins and needles (fake ones, of course)?
Benefits I’ve noticed:
Better sleep
Less tension in my back and shoulders
A feeling of smug wellness warrior status
And sometimes, if I’m lucky… that zen floaty feeling people pay £80 for at spas.
Moral of the story: don’t knock the bed of nails until you try it. 😉
How Bioidentical Progesterone Drops were the missing piece of the puzzle
Let’s be real — I didn’t expect a few drops of anything to feel like being upgraded from chaos mode to calm mode.
I tried micronized bioidentical progesterone (glownaturalwellness.com) — the form Dr. Mercola praises (rubbed on the gums) and Dr. Sarah Myhill uses to restore hormonal sanity. Within days, I started sleeping like an actual human again. My mood lifted, the night sweats vanished, and my brain finally stopped racing.
How Micronized Progesterone Works
Progesterone is your body’s natural chill pill — balancing estrogen, calming the nervous system, and supporting deep, restorative sleep.
When progesterone drops (hello, perimenopause!), estrogen goes rogue. That’s when you get:
Night sweats and hot flashes
Restless sleep and anxiety
PMS-style irritability and bloating
Micronized progesterone restores calm by boosting GABA, your brain’s main relaxation neurotransmitter — helping you unwind, drift off, and stay asleep.
Why Dr. Mercola Loves the Gum-Absorption Method
Dr. Mercola prefers micronized progesterone drops applied to the gums, because:
It’s absorbed directly into your bloodstream (no liver detour)
You get smoother, more natural hormone levels
Vitamin E and MCT oil help with absorption and stability
Result? Steadier moods, fewer hot flashes, and sweet, consistent sleep.
Benefits You’ll Actually Notice
Deeper, longer sleep — no more 3 a.m. wake-ups
Fewer hot flashes — calmer body thermostat
Less anxiety & irritability — natural chill, no sedation
Sharper focus & mood — brain feels clearer and calmer
Hormone harmony — estrogen finally meets its match
The Bottom Line
Bioidentical progesterone doesn’t sedate you — it helps your body remember how to relax.
It’s the missing piece in so many midlife health puzzles: sleep, mood, and sanity.
Always choose bioidentical (not synthetic) progesterone, and work with a practitioner (I don’t) to find your sweet spot. Start low, listen to your body, and let calm return naturally.
Subscribe to my Weekly Wellness Diary — where I share what’s working (and what’s not) in real time-when I get it started soon! ;)
Final Thoughts
This part of my journey—navigating insomnia, menopause night sweats, and histamine overload—has definitely taught me patience. But every little experiment, gadget, and supplement gets me one step closer to sleeping like a queen.
Stay tuned for more updates as I continue fine-tuning my sleep, hormones, and sanity.
To better sleeping :)
x Izzy
www.glownaturalwellness.com
www.articles.mercola.com
www.wellena.com
#SchisandraBenefits #AdaptogenicHerbs #MenopauseSupport #PerimenopauseRelief #HormoneBalanceNaturally #LiverDetoxHerbs #NightSweatsRelief #NaturalHormoneSupport #HerbsForWomen #HolisticHormoneHealth #WomenOver40 #MidlifeWellness #HealthyAfter40 #MenopauseNaturally #VibrantOver40 #GlowUpOver40 #WellnessForWomenOver40 #NaturalBeautyOver40 #BalanceOver40 #MenopauseJourney #NaturalRemedies #HormoneHealth #Adaptogens #PlantMedicine #WomensHealth #WellnessTips #HolisticHealth #CleanLiving #EnergyBoost #MindBodyBalance
Dog sleeping
I only share products I personally use and love 💛. If you buy through my Amazon link, I may earn a small commission — at no extra cost to you.