If you’re struggling with sleep during or after menopause, you’re definitely not alone. Difficulty falling asleep, waking in the middle of the night, or rising too early are among the most common complaints from women in midlife. I’ve personally experienced it all—there were nights I couldn’t fall asleep until 2 a.m., and phases when I’d wake around 2 a.m., toss and turn until 5 a.m., then finally fall back to sleep only to wake up groggy and late. Others have shared that they regularly wake at 4 a.m. and simply can’t return to sleep, leading to shorter, restless nights.

Hormonal changes—especially drops in oestrogen and progesterone—are largely responsible for this disruption. These changes impact not only your sleep-wake cycle, but also body temperature and hot flushes, all of which interfere with quality sleep. Declining levels of these hormones also lower GABA (the calming brain chemical) and melatonin (the sleep hormone), while increasing cortisol (the body’s main stress hormone)—a perfect storm for insomnia.

Over the years, I’ve been on a personal quest to find solutions for these imbalances. That journey has led me to explore a range of supplements aimed at restoring balance, calming the nervous system, and improving overall sleep quality—so I can wake up refreshed, energized, and ready for the day. I’ve also reviewed carbohydrate intake, melatonin, tryptophan, and focused on regulating cortisol rhythms.

Nutrients that Support Sleep in Midlife Women

Sleep issues during menopause are common, but several nutrients can help restore balance. These include magnesium, vitamin D, calcium, potassium, B vitamins (B2, B6, B12), vitamin K2, and zinc. They support everything from melatonin production to nervous system regulation and hormonal balance.

Magnesium

Often referred to as the “relaxation mineral,” magnesium calms the nervous system, relaxes muscles, and supports both falling and staying asleep. It does this by activating GABA, a neurotransmitter that helps the brain wind down [1], while also promoting melatonin production [1] and reducing cortisol—the stress hormone that can interfere with sleep [1,2]. It also helps muscles relax, thereby promoting deeper, uninterrupted rest [1,3].

Clinical studies show that 500 mg of magnesium daily over eight weeks helped older adults fall asleep faster and stay asleep longer [4]. Adequate magnesium levels are linked to better sleep quality, fewer awakenings, longer sleep and even less snoring [5-7].

Key co-factors that enhance magnesium’s effectiveness:

• Vitamin D: Enhances absorption and regulates calcium metabolism [8].
• Vitamin B6: Supports magnesium uptake and neurotransmitter synthesis [9].
• Calcium: Works with magnesium for nerve and muscle function [10].
• Potassium: Aids nerve signalling and muscle relaxation [11].

Vitamin D

While it’s best known for its role in bone health, vitamin D also supports the body’s internal clock and melatonin production. Receptors for vitamin D are found in areas of the brain that control sleep, such as the hypothalamus [12, 13]. Low vitamin D levels (<20 ng/mL) are frequently associated with shorter sleep duration and more frequent sleep disturbances [14]. Your vitamin D blood report may indicate normal levels, but it is important to note that a test typically measures 25-hydroxyvitamin D [25(OH)D], the storage form of vitamin D. While useful for identifying deficiency, it doesn’t reflect how effectively vitamin D is being used at the cellular level.

Supplementing with 1,000 to 7,000 IU daily (preferably vitamin D3) over 8 to 12 weeks has been shown to improve sleep quality. Doses above 4000 IU / day should be monitored by a healthcare provider [15, 16].

For best results, combine vitamin D with:

• Magnesium, which helps activate vitamin D in the body[17].
• Vitamin K2, to ensure calcium is directed to the bones rather than the arteries [18].
• Zinc, which supports the activation of vitamin D receptors [19].
• B vitamins (particularly B2 and B6), which aid in vitamin D metabolismand neurotransmitter production [20].

A practical tip: Take vitamin D with your evening meal to align with nighttime hormonal rhythms, and ensure good hydration (around 2.5L per day) to support kidney function and prevent calcium buildup.

Potassium

Potassium is essential for regulating nerve signals and muscle contractions. Together with magnesium, it can calm the body and help reduce nighttime restlessness and leg cramps—common complaints in midlife women.

Low potassium levels are linked to disrupted sleep architecture, especially in people with high blood pressure, affecting light and REM (dream phase) sleep [22]. Potassium helps maintain healthy blood pressure and supports deeper REM sleep. One study found that combining magnesium and potassium improved cortisol and melatonin balance and reduced severity of insomnia in people type 2 diabetes [23].

Calcium

This mineral works in tandem with magnesium to support melatonin production and reduce fragmented sleep. Low calcium intake has been associated with difficulty falling and staying asleep, while adequate intake appears to promote more restful sleep [24].

B Vitamins (B2, B6, B12)

B vitamins are involved in many sleep-supporting processes:

• B2 (riboflavin) supports vitamin D metabolism and neurotransmitter function [20].
• B6 (pyridoxine) is required to convert tryptophan to serotonin, and then to melatonin—both crucial for calming and sleep [25]. Vitamin B6 also supports vitamin D metabolism and neurotransmitter balance [20].
• B12 helps regulate circadian rhythms and melatonin synthesis, and may be particularly helpful for restoring natural sleep-wake cycles in older adults [26].

Zinc

Zinc supports both melatonin and GABA production in the brain. Low zinc levels have been associated with difficulty falling asleep, anxiety, and poor sleep quality.

Studies show that zinc, in combination with magnesium and melatonin, can improve sleep efficiency and help people fall asleep more easily—especially in older adults [27]. Doses of 30 mg or more over 12 or more weeks have been linked to better overall sleep quality [28].

Vitamins &Minerals – Putting it all Together

Carbohydrate Matters

Carbohydrates often get a bad rap, but they can actually play a helpful role in sleep—especially when timed right. Eating complex carbohydrates such as whole grains, vegetables, and legumes in the evening can help increase the availability of tryptophan in the brain. Tryptophan is an amino acid your body uses to make serotonin (a mood stabilizer) and melatonin (your sleep hormone), both of which are essential for falling and staying asleep.

This is especially important during menopause, when hormonal shifts can disrupt the body’s circadian rhythm. Choosing the right kinds of carbohydrates at dinner—especially when paired with a small amount of protein—can encourage relaxation and improve sleep quality.

Emerging research shows that eating carbohydrates in the evening, about one to four hours before bed, can reduce the time it takes to fall asleep and improve sleep continuity [31]. For instance, high-glycaemic index (GI) foods like jasmine rice have been shown to help people fall asleep more quickly than low-GI foods or no carbs at all, particularly in individuals with sleep difficulties [32]. High carbohydrate intake may also be associated with longer REM (dream stage) sleep, which supports emotional regulation and memory. On the other hand, low-carb intake appears to promote deep sleep, which is essential for physical recovery and feeling well-rested [31]. However, consuming large amounts of sugar or refined carbs late at night can lead to blood sugar spikes and crashes, which often disrupt sleep [33].

Melatonin: Your Body’s Sleep Signal

Melatonin is your body’s natural signal that it’s time to sleep. This hormone is produced in the brain in response to darkness and helps regulate your internal 24-hour clock. As we age, melatonin production tends to decline. During perimenopause and menopause, this drop is often more pronounced due to falling oestrogen and progesterone levels. Sleep can also be disrupted by hot flashes, night sweats, and anxiety, making melatonin even more relevant.

Melatonin supplements may help reset disrupted sleep-wake cycles in menopausal women, supporting both sleep quality and mood. If your body isn’t producing enough naturally, small supplemental doses can sometimes help. A starting dose of 0.3 to 1 mg taken 30 to 60 minutes before bed is often sufficient, though higher doses should be used cautiously and under medical supervision. High doses or prolonged use can lead to side effects such as grogginess, vivid dreams, or daytime drowsiness. Melatonin may also interact with medications like blood thinners, antidepressants, or diabetes treatments, so it’s important to consult a healthcare professional before use.

For long-term support, consider nutrients that boost melatonin production naturally. Tryptophan-rich complex carbohydrates in the evening, can encourage the body’s own production of melatonin and serotonin.

Working with Your Cortisol Rhythm

If you’re struggling with sleep during or after menopause, high cortisol could be playing a role. Cortisol is the body’s primary stress hormone. It naturally rises in the morning to help you wake up and drops at night to allow for restful sleep. But during menopause, this rhythm can become disrupted due to both stress and hormonal changes, such as shifts in follicle-stimulating hormone (FSH), estrone, and adrenaline-related hormones. This can result in elevated cortisol levels at night, making it harder to fall asleep or stay asleep [38].

Research shows that elevated nighttime cortisol can delay sleep onset, cause frequent awakenings, and reduce overall sleep quality [39]. Restoring a balanced cortisol rhythm is essential for better rest.

You can support healthy cortisol patterns by focusing on a few lifestyle strategies. First, aim to keep blood sugar levels steady throughout the day—don’t skip meals, and include a mix of whole grains, lean proteins, vegetables, and healthy fats at each meal. Avoid sugar and refined carbs, especially in the evening, and limit caffeine after early afternoon. Alcohol can also interfere with sleep and raise cortisol levels, so consider reducing intake.

Prioritize getting at least seven to eight hours of restful sleep each night, since sleep deprivation can drive cortisol even higher. Gentle stress-reduction techniques such as mindfulness, meditation, deep breathing, yoga, journaling, or spending time in nature can also be helpful. If you exercise regularly, try to do moderate-intensity workouts earlier in the day. In the evening, a relaxed walk can be a great way to unwind—especially if you’ve spent the day in front of a screen.

Keeping a consistent sleep-wake schedule also supports your natural cortisol rhythm. Going to bed and waking up at the same time every day, even on weekends, can make a big difference.

Natural Strategies for Better Sleep

Improving sleep during menopause doesn’t require a complete life overhaul. Small, consistent changes can go a long way. Try to have dinner at least three to four hours before bedtime to give your body time to digest and prevent cortisol spikes. Include complex carbohydrates in your evening meal to support the production of sleep-promoting hormones like melatonin.

Certain nutrients—such as magnesium, vitamin D, potassium, calcium, B vitamins, vitamin K2, zinc and low-dose melatonin (only to establish a sleep-wake cycle)—can help support your nervous system and sleep regulation, especially if you’re deficient in any of them. Limit stimulants like caffeine and alcohol, especially in the second half of the day. Creating a calming evening routine can also help you wind down; a warm bath, gentle stretches, or herbal tea can signal your body that it’s time to rest.

Lastly, make sure your sleep environment is working for you. A cool, dark, and quiet bedroom supports deep, restorative sleep—something your body and mind truly need during this transitional phase.

_{Disclaimer Notice}: _{The information provided on this website, www.veveva-nutrition.com, is for general informational purposes only and is not intended as medical advice, diagnosis, or treatment. It should not replace consultation with a qualified healthcare professional. VeVeva Nutrition Pte Ltd (“VeVeva”), its directors, employees, affiliates, and partners make no representations or warranties regarding the accuracy, completeness, or reliability of the information provided. If you have any health concerns, are taking long-term medication, or are under medical supervision, please consult a doctor or qualified healthcare professional before making any changes to your diet, lifestyle, or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.}

References

1. Zhang Y, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi: 10.1093/sleep/zsab276.
2. Pickering G, et al. Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients. 2020; 12(12):3672. doi.org/10.3390/nu12123672
3. Souza AC. et al. The Integral Role of Magnesium in Muscle Integrity and Aging: A Comprehensive Review. Nutrients. 2023;15(24):5127. doi: 10.3390/nu15245127.
4. Abbasi B et al. The effect of magnesium supplementation on primary insomnia in elderly: a double-blind placebo-controlled clinical trial. J Res Med Sci. 2012; 17(12):1161–1169. https://pubmed.ncbi.nlm.nih.gov/23853635/
5. Yijia Zhang, Cheng Chen, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, Volume 45, Issue 4, April 2022, zsab276, https://doi.org/10.1093/sleep/zsab276
6. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918. https://pubmed.ncbi.nlm.nih.gov/29480918/
7. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. https://pubmed.ncbi.nlm.nih.gov/38817505/
8. Rawji A, Peltier MR, Mourtzanakis K, Awan S, Rana J, Pothen NJ, Afzal S. Examining the Effects of Supplemental Magnesium on Self-Reported Anxiety and Sleep Quality: A Systematic Review. Cureus. 2024 Apr 29;16(4):e59317. doi: 10.7759/cureus.59317. PMID: 38817505; PMCID: PMC11136869. https://pubmed.ncbi.nlm.nih.gov/29480918/
9. Arab A, Rafie N, Amani R, Shirani F. The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biol Trace Elem Res. 2023 Jan;201(1):121-128. doi: 10.1007/s12011-022-03162-1. Epub 2022 Feb 19. PMID: 35184264. https://pubmed.ncbi.nlm.nih.gov/35184264/
10. Costello R, Wallace TC, Rosanoff A. Magnesium. Adv Nutr. 2016 Jan 15;7(1):199-201. doi: 10.3945/an.115.008524. PMID: 26773023; PMCID: PMC4717872. https://pubmed.ncbi.nlm.nih.gov/26773023/
11. Saris NE, Mervaala E, Karppanen H, Khawaja JA, Lewenstam A. Magnesium. An update on physiological, clinical and analytical aspects. Clin Chim Acta. 2000 Apr;294(1-2):1-26. doi: 10.1016/s0009-8981(99)00258-2. PMID: 10727669. https://pubmed.ncbi.nlm.nih.gov/10727669/
12. McCarty DE, Reddy A, Keigley Q, Kim PY, Marino AA. Vitamin D, race, and excessive daytime sleepiness. J Clin Sleep Med. 2012;8(6):693–697. https://pmc.ncbi.nlm.nih.gov/articles/PMC3501666
13. Muscogiuri G, Barrea L, Scannapieco M, et al. The lullaby of the sun: the role of vitamin D in sleep disturbance. Sleep Med. 2019;54:262–265. https://pubmed.ncbi.nlm.nih.gov/30660070
14. Gao Q, Kou T, Zhuang B, et al. The association between vitamin D deficiency and sleep disorders: A systematic review and meta-analysis. Nutrients. 2018;10(10):1395. https://pubmed.ncbi.nlm.nih.gov/30275418
15. Majid MS, Ahmad HS, Bizhan H, et al. The effect of vitamin D supplementation on the score and quality of sleep in 20–50-year-old people with sleep disorders compared with control group. NutrNeurosci. 2018;21(7):511–519. https://pubmed.ncbi.nlm.nih.gov/28475473
16. Huang W, Shah S, Long Q, et al. Improvement of pain, sleep, and quality of life in chronic pain patients with vitamin D supplementation. Clin J Pain. 2013;29(4):341–347. https://pubmed.ncbi.nlm.nih.gov/22699141/
17. Uwitonze AM, Razzaque MS. Role of Magnesium in Vitamin D Activation and Function. J Am Osteopath Assoc. 2018 Mar 1;118(3):181-189. doi: 10.7556/jaoa.2018.037. PMID: 29480918. https://pubmed.ncbi.nlm.nih.gov/29480918/
18. Schurgers LJ, Vermeer C. Vitamin K–antagonists and the vessel wall. Thromb Res. 2000;100(1):45–49. https://pubmed.ncbi.nlm.nih.gov/10806559/
19. Prasad AS. Zinc: role in immunity, oxidative stress and chronic inflammation. Curr Opin Clin NutrMetab Care. 2009 Nov;12(6):646-52. doi: 10.1097/MCO.0b013e3283312956. PMID: 19710611. https://pubmed.ncbi.nlm.nih.gov/19710611/
20. Lichstein KL, Payne KL, Soeffing JP, Heith Durrence H, Taylor DJ, Riedel BW, Bush AJ. Vitamins and sleep: an exploratory study. Sleep Med. 2007 Dec;9(1):27-32. doi: 10.1016/j.sleep.2006.12.009. Epub 2007 Sep 6. PMID: 17825610; PMCID: PMC2174691. https://pmc.ncbi.nlm.nih.gov/articles/PMC2174691/
21. Clemens TL, Adams JS, Henderson SL, Holick MF. Increased skin pigment reduces the capacity of skin to synthesise vitamin D3. Lancet. 1982 Jan 9;1(8263):74-6. doi: 10.1016/s0140-6736(82)90214-8. PMID: 6119494. https://pubmed.ncbi.nlm.nih.gov/6119494/
22. Heizhati M, Zhang Y, Shao L, Wang Y, Yao X, Abulikemu S, Zhang D, Chang G, Zhou L, Li N. Decreased serum potassium may disturb sleep homeostasis in essential hypertensives. Hypertens Res. 2019 Feb;42(2):174-181. doi: 10.1038/s41440-018-0131-4. https://www.nature.com/articles/s41440-018-0131-4
23. Khalid S, Bashir S, Mehboob R, Anwar T, Ali M, Hashim M, Waseem H, Basharat S. Effects of magnesium and potassium supplementation on insomnia and sleep hormones in patients with diabetes mellitus. Front Endocrinol (Lausanne). 2024 Oct 29;15:1370733. https://jonuns.com/index.php/journal/article/view/1315/1309
24. Asmi Isoda., Junko Kiriya., MasamineJimba. Is calcium intake associated with sleep quality?: A systematic review. doi: https://doi.org/10.1101/2024.12.03.24318236
25. Kautz A, Meng Y, Yeh KL, Peck R, Brunner J, Best M, Fernandez ID, Miller RK, Barrett ES, Groth SW, O’Connor TG. Dietary Intake of Nutrients Involved in Serotonin and Melatonin Synthesis and Prenatal Maternal Sleep Quality and Affective Symptoms. J NutrMetab. 2024 Jul 8;2024:6611169. doi: 10.1155/2024/6611169. PMID: 39015539; PMCID: PMC11250910. https://pmc.ncbi.nlm.nih.gov/articles/PMC11250910/
26. Bouloukaki I, Lampou M, Raouzaiou KM, Lambraki E, Schiza S, Tsiligianni I. Association of Vitamin B12 Levels with Sleep Quality, Insomnia, and Sleepiness in Adult Primary Healthcare Users in Greece. Healthcare (Basel). 2023 Nov 23;11(23):3026. doi: 10.3390/healthcare11233026. PMID: 38063594; PMCID: PMC10706823. https://pubmed.ncbi.nlm.nih.gov/38063594/
27. Rondanelli M, Opizzi A, et al. (2011). “Melatonin plus magnesium and zinc supplementation improves primary insomnia in long-term care residents.” J Am Geriatr Soc, 59(1):82–90. https://pubmed.ncbi.nlm.nih.gov/21226679/
28. Jazinaki MS, Gheflati A, Moghadam MRSF, Hadi S, Razavidarmian M, Nezhad MY, Akhtari H, Nematizadeh M, Safarian M. Effects of zinc supplementation on sleep quality in humans: A systematic review of randomized controlled trials. Health Sci Rep. 2024 Oct 6;7(10):e70019. https://pmc.ncbi.nlm.nih.gov/articles/PMC11456512/
29. Vitamin K – Fact Sheet for Health Professionals. Office of Dietary Supplements. National Institute of Health. https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/
30. Vitamin K. Codex Nutrient Reference Value for adults.
31. Vlahoyiannis A, Giannaki CD, Sakkas GK, Aphamis G, Andreou E. A Systematic Review, Meta-Analysis and Meta-Regression on the Effects of Carbohydrates on Sleep. Nutrients. 2021 Apr 14;13(4):1283. doi: 10.3390/nu13041283. PMID: 33919698; PMCID: PMC8069918. https://pubmed.ncbi.nlm.nih.gov/33919698/
32. faghi, A., et al. (2007). High-glycemic-index meals shorten sleep onset. Am J Clin Nutr, 85(2), 426–430. https://pubmed.ncbi.nlm.nih.gov/17284739/
33. Cao Y, Wittert G, Taylor AW, Adams R, Shi Z (2016) Associations between macronutrient intake and obstructive sleep apnoea as well as self-reported sleep symptoms: results from a cohort of community dwelling Australian men. Nutrients 8(4):207 https://pubmed.ncbi.nlm.nih.gov/27070639/
34. Jehan S, Jean-Louis G, Zizi F, Auguste E, Pandi-Perumal SR, Gupta R, Attarian H, McFarlane SI, Hardeland R, Brzezinski A. Sleep, Melatonin, and the Menopausal Transition: What Are the Links? Sleep Sci. 2017 Jan-Mar;10(1):11-18. doi: 10.5935/1984-0063.20170003. PMID: 28966733; PMCID: PMC5611767. https://pmc.ncbi.nlm.nih.gov/articles/PMC5611767/
35. Melatonin: What You Need to Know. National Center for Complementary & Integrative Health. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know
36. Woods NF, Mitchell ES, Smith-Dijulio K. Cortisol levels during the menopausal transition and early post menopause: observations from the Seattle Midlife Women’s Health Study. Menopause. 2009 Jul-Aug;16(4):708-18. doi: 10.1097/gme.0b013e318198d6b2. PMID: 19322116; PMCID: PMC2749064. https://pmc.ncbi.nlm.nih.gov/articles/PMC2749064
37. Prinz P, Bailey S, Moek K, Wilkinson C, Scanlan J. Urinary free cortisol and sleep under baseline and stressed conditions in healthy senior women: effects of estrogen replacement therapy. J Sleep Research 2001;10(1):19–26. [PubMed: 11285051]
    https://pubmed.ncbi.nlm.nih.gov/11285051