Sleep Supplements for Menopause: Which Ones Are Worth Trying

Key Takeaways

• Over 40% of women experience sleep problems during perimenopause and menopause, and this figure rises to 60% after menopause. 

• Several sleep supplements have shown clinical evidence for improving sleep during this life stage.

• It is important to consult your healthcare provider before adding any new supplement to your routine.

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I talk with women every week who share a common experience: sleep that once came easily has become elusive. Whether this change occurred gradually or seemed sudden, by the time many women reach their mid-forties or early fifties, deep, uninterrupted sleep is much harder to achieve.

Sleep disruption is one of the most common complaints during perimenopause and menopause. Studies suggest that more than 40 percent of women in the menopausal transition report sleep problems, and in some postmenopausal groups, the proportion with sleep issues rises to nearly 60 percent. Much of this is driven by fluctuating levels of estrogen and progesterone, two hormones that directly affect how quickly you fall asleep, how long you stay asleep, and how rested you feel in the morning. For a better understanding of how the menopausal transition impacts your sleep, we cover this topic in detail.

The good news is that there are well-researched, non-prescription options that can help. This guide outlines various sleep supplements with scientific backing, explains how each one works, and provides important considerations before trying them.

Always consult with your doctor before starting any supplement. This is not medical advice, but it can serve as a helpful starting point for your conversation.

How do you choose a good sleep supplement for menopause?

Not all sleep supplements work the same way, and not all of them are a good fit for what happens to sleep during perimenopause and menopause. Before picking one off the shelf, it helps to know what to look for.

A good menopause sleep supplement should do at least one of three things:

• Help you fall asleep faster

• Help you stay asleep through the night

• Support deeper, more restorative sleep

Ideally, it should do this without leaving you groggy the next morning or creating a dependency you have to taper off later.

It also helps to think about what's actually keeping you awake. If the issue is stress and anxiety, a supplement that calms the nervous system is a better match than one that simply nudges your body clock. If the problem is waking up at 3 a.m. and not being able to fall back asleep, you want something that supports staying asleep, not just falling asleep faster.

A few other things worth checking before you buy:

• Whether the supplement has been studied in clinical trials, not just promoted on social media.

• Whether the dosing information is clear and specific.

• Whether it could interact with medications you are already taking (your doctor can help with this).

With those questions in mind, here are five science-backed sleep supplements worth considering during perimenopause and menopause.

1. Does magnesium help with sleep during menopause?

Magnesium is one of the most widely recommended sleep supplements, and the evidence backs that reputation. It is an essential mineral involved in over 300 processes in the body, including muscle relaxation, hormone regulation, and nervous system function. Despite that, roughly half of American adults do not get enough magnesium from their diet.

For sleep, clinical trials in adults show that magnesium can shorten the time it takes to fall asleep and reduce insomnia severity. The benefits tend to be clearest in people who already sleep poorly. A 2025 randomized controlled trial of magnesium bisglycinate in adults with poor sleep quality found a significant reduction in insomnia scores compared to placebo, with the strongest response in participants who had lower dietary magnesium intake at baseline.

For women in perimenopause and menopause, magnesium does more than support sleep. As estrogen drops, bone is lost faster than it is rebuilt, and magnesium contributes to bone density by supporting new bone formation. It also helps with muscle tension, mood swings, and nighttime restlessness, all of which tend to increase during this stage.

The form most people reach for is magnesium glycinate, which is better absorbed and gentler on the stomach than other forms like magnesium oxide.

Dosage: 200 to 400 mg of elemental magnesium per day, taken in the evening. Start with a lower dose and increase gradually, as higher amounts can cause loose stools.

2. Can Sip2Sleep® help you sleep without melatonin?

As the body ages, its ability to produce melatonin naturally declines. Most sleep supplements try to address this by adding synthetic melatonin directly. Synthetic melatonin can cause morning grogginess, and long-term use is not recommended by the American Academy of Sleep Medicine (AASM) or the American College of Physicians.

That is why I developed Sip2Sleep®, a melatonin-free liquid sleep supplement that takes a different approach. Instead of relying on synthetic melatonin, it supports the body's own ability to produce it while also targeting the stress and anxiety that keep many women awake during perimenopause and menopause.

Sip2Sleep® combines two ingredients: Montmorency tart cherry extract and Venetron® (rafuma leaf extract).

Montmorency tart cherries are one of the few natural food sources that contain precursors to melatonin. They are also high in anthocyanins, which are natural anti-inflammatory compounds. This is important because inflammation often increases during menopause, and inflammation is known to contribute to sleep problems. A 2018 pilot study found that adults over 50 with chronic insomnia who drank Montmorency tart cherry juice slept an average of 84 minutes longer per night compared to those who consumed a placebo.

Venetron® works by supporting serotonin levels during the day, which the body then converts into melatonin at night. It also lowers chromogranin A (a stress marker) and enhances the activity of GABA, the brain's primary calming neurotransmitter. In a 2018 randomized, double-blind, placebo-controlled crossover study, participants taking 50 mg of Venetron® daily showed significant improvements in sleep quality and reductions in perceived stress. A 2025 large-scale placebo-controlled trial of 370 participants further confirmed these findings, showing significant improvements in both stress and sleep disturbance scores. Additional studies in mice have found that Venetron® supports deeper non-REM sleep, the stage most closely tied to feeling rested and staying asleep through the night.

Because Sip2Sleep® is melatonin-free, it avoids the morning-after grogginess that synthetic melatonin can cause, and it has no known dependency risk.

Dosage: 1 to 3 full droppers 30 to 60 minutes before bed. If you wake in the middle of the night, you can take an additional full dropper.

3. Does valerian root with hops actually work for sleep?

Valerian and hops are a well-established herbal pairing with a long history of use for insomnia and sleep-related anxiety. This combination is particularly well-suited for what many women describe as "tired but wired" nights, where the body is exhausted but the mind will not turn off.

The two herbs work primarily through GABA pathways in the brain. Several human studies show that valerian combined with hops, taken in the evening, can:

• Reduce the time it takes to fall asleep

• Increase total sleep time

• Improve self-rated sleep quality

In some studies, the effects were comparable to those of low-dose antihistamine sleep aids but with less morning grogginess and no rebound insomnia. A 2025 randomized, placebo-controlled trial found that the valerian-hops combination Ze 91019 increased sleep duration by an average of 21.7 minutes per night compared to placebo.

Please also note that most positive findings come from the combination with hops, not valerian taken alone.

For most healthy adults, valerian with hops is considered reasonably safe for short-term use. Some women report side effects, including dizziness, vivid dreams, stomach upset, or next-day drowsiness. Because of its sedating effects, avoid combining it with:

• Alcohol

• Prescription sleep aids or benzodiazepines

• Opioid pain medications

• Other central nervous system depressants

Women who are pregnant, breastfeeding, or managing significant liver issues should avoid this combination or use it only under medical guidance.

Dosage: Most clinical studies use standardized valerian root extract (300 to 600 mg) with hops extract, taken 30 to 60 minutes before bed. Follow the label and avoid exceeding the recommended dose.

4. Is magnolia bark good for menopause-related sleep problems?

Magnolia bark is a traditional herbal extract that may be worth considering if your sleep disruption is closely tied to stress, high cortisol, or anxiety, all of which tend to increase during perimenopause and menopause.

Its active compounds, honokiol and magnolol, work by calming the nervous system and supporting GABA activity, promoting a more relaxed state before and during sleep.

The evidence for magnolia bark as a standalone sleep supplement is still limited. Most clinical studies have tested it in combination with other menopause-targeting nutrients rather than on its own. That said, the results from those studies are promising. A study of 634 menopausal women found that adding magnolia bark extract to a supplement formula significantly improved insomnia, irritability, and anxiety at 4, 8, and 12 weeks compared to the formula without it. An earlier controlled study of 89 menopausal women found similar benefits for sleep and mood when magnolia bark extract was combined with magnesium.

Some women also report fewer nighttime awakenings and better overall relaxation when using magnolia bark as part of their evening routine.

Magnolia bark is generally well tolerated, but it can cause:

• drowsiness
• dizziness,
• headache, or stomach upset.

Because it has sedating effects, avoid combining it with alcohol, prescription sleep medications, anti-anxiety medications, or other calming herbs without medical guidance. Women taking SSRIs, blood thinners, or other long-term medications should consult their doctor first.

Dosage: Magnolia bark is most commonly found in combination formulas. Follow the product label and take it in the evening. Potency varies across brands, so check ingredient amounts carefully.

5. Can L-theanine help with sleep during menopause?

L-theanine is an amino acid that occurs naturally in green and black tea. While it hasn’t been extensively studied specifically for menopause-related sleep issues, existing evidence is promising. Research indicates that L-theanine may help reduce stress, improve mental clarity, and enhance sleep quality, all of which can be negatively affected during menopause.

A 2023 study in a group of adults with sleep complaints, most of them perimenopausal and menopausal women, found that L-theanine showed benefits for falling asleep faster, staying asleep through the night, and sleeping longer. It works by promoting alpha brain waves, the same brain state associated with calm, focused relaxation.

Although L-theanine is generally considered safe, both green and black tea contain caffeine. Therefore, if you are taking L-theanine to aid sleep, it is better to use it in capsule form instead of drinking tea.

Dosage: 200 to 400 mg, taken in the evening. Follow the product label and consult with your doctor if you are taking other medications.

What about melatonin for menopause sleep?

Melatonin is often one of the first supplements that women consider when they struggle with sleep. It is widely available, inexpensive, and heavily promoted as a sleep aid. However, the evidence supporting its effectiveness is limited.

Melatonin is a hormone naturally produced by your body in response to darkness. It helps regulate your internal clock, or circadian rhythm, but it does not act as a sedative. As a supplement, it can be helpful for adjusting to timing issues, such as jet lag or shift work. However, for those experiencing interrupted or restless sleep during menopause, the results can be inconsistent.

Neither the American Academy of Sleep Medicine nor the American College of Physicians currently recommends melatonin as a treatment for general insomnia. Additionally, many women who take melatonin report feeling sluggish or foggy the next morning, particularly at higher doses.

Some women may benefit from a low dose (1 to 3 mg) taken 30 to 60 minutes before bedtime, which may assist with sleep onset. However, if you have tried melatonin and found it ineffective or experienced morning grogginess, it might be worthwhile to explore alternatives that support your body's own melatonin production instead of relying on external sources.

Also Read: Melatonin Withdrawal: Is It Real, and What Happens When You Stop Taking It?

Tips that help supplements work better during menopause

Supplements work best when they are paired with good sleep habits. These five are especially relevant for women going through perimenopause and menopause.

• Keep your bedroom cool: The ideal sleep temperature is between 60 and 67 degrees Fahrenheit. A cooler room can reduce the frequency and intensity of night sweats and hot-flash-related waking.

• Stick to a consistent schedule:  Going to bed and waking at the same time every day, even on weekends, helps stabilize your internal clock and makes sleep more predictable.

• Cut off caffeine by early afternoon: Caffeine stays in your body for six to eight hours and can disrupt sleep quality even when it does not keep you fully awake.

• Limit alcohol in the evening: Alcohol may help you fall asleep initially, but it fragments sleep in the second half of the night and can make night sweats worse.

• Build a short wind-down routine: Even 15 to 20 minutes of quiet activity before bed, whether that is reading, stretching, or deep breathing, can signal to your body that it is time to transition into sleep.

Frequently asked questions

What is the best natural sleep supplement for women experiencing menopause?

The answer depends on the reasons for your sleeplessness. If stress and anxiety are contributing factors, supplements that support GABA or serotonin may be more effective, such as Sip2Sleep®. It's important to consult your doctor to find what best suits your needs. 

Are sleep supplements safe during perimenopause?

Most supplements are generally considered safe for short-term use in healthy adults. However, some can interact with medications or influence hormone levels. It's important to consult your healthcare provider before starting any new supplement, especially if you are taking prescription medications. 

Can I take more than one sleep supplement at a time?

Some supplements, like magnesium and L-theanine, are often paired together. However, combining multiple supplements can increase the risk of excessive drowsiness and other side effects. It's important to discuss any combinations with your doctor before trying them. 

How long does menopause insomnia last?

Menopause insomnia can vary in duration. Some women may experience sleep disruptions only during perimenopause, while others might continue to struggle with it for several years after reaching postmenopause. Implementing lifestyle changes, practicing good sleep habits, and using the right supplements can significantly improve sleep at any stage of this transition.

Should I try hormone therapy instead of supplements?

Hormone therapy is the most effective treatment for menopause symptoms, including sleep issues related to hot flashes and night sweats. If your sleep disturbances are severe or significantly impact your quality of life, it is worth discussing this option with your doctor. 

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About the author

Dr. Ruchir P. Patel, MD, FACP, is the Medical Director of the Insomnia and Sleep Institute of Arizona and the founder of Sip2Sleep. He is triple board-certified in sleep medicine, obesity medicine, and internal medicine. Dr. Patel is a multi-year Phoenix Magazine Top Doctor and holds the Inspire Excellence designation.

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