Best Supplements for Sleep During Perimenopause
The best sleep supplements for perimenopause, including magnesium glycinate, L-theanine, ashwagandha, valerian, and low-dose melatonin, with timing advice.
Why Sleep Gets Harder in Perimenopause
Poor sleep is one of the most reported and most disruptive symptoms of perimenopause. Estrogen and progesterone both play roles in sleep regulation. Progesterone has a natural sedative effect and declining levels in perimenopause can make it harder to fall and stay asleep. Hot flashes and night sweats cause frequent waking. Anxiety, another common perimenopausal symptom, makes it harder to settle at bedtime. Cortisol rhythms can also shift, leaving some women feeling wired at night. Supplements cannot address all of these causes, but several can make a meaningful difference to sleep quality and ease of falling asleep.
Magnesium Glycinate
Magnesium glycinate is consistently the most recommended supplement for perimenopausal sleep, and for good reason. Magnesium activates GABA receptors in the brain, promoting a calm, sleepy state. It also helps regulate the HPA axis (the stress response system) and reduces muscle tension. Glycinate is the form best absorbed and least likely to cause digestive upset. A dose of 200 to 400 mg taken 30 to 60 minutes before bed is the standard recommendation. Most women notice an effect within 1 to 2 weeks. It is inexpensive, safe for long-term use, and has the bonus of supporting mood and reducing anxiety.
L-Theanine
L-theanine is an amino acid found naturally in green tea. It promotes relaxed alertness by increasing alpha brainwaves and supporting GABA activity, without causing sedation on its own. For sleep, it is most effective at calming an active mind at bedtime rather than making you drowsy. A dose of 100 to 200 mg taken 30 minutes before bed is commonly used. L-theanine pairs well with magnesium glycinate. It is also one of the safest options available, with no known interactions at standard doses and no morning grogginess. Women who lie awake with racing thoughts tend to find it most helpful.
Ashwagandha
Ashwagandha (Withania somnifera) is an adaptogen that helps regulate the body's stress response. Several randomised trials have found that ashwagandha supplementation improves sleep quality, reduces time to fall asleep, and decreases nighttime waking compared with placebo. These effects are thought to come from its impact on cortisol and the HPA axis. The most studied extract (KSM-66 or Sensoril) is used at 300 to 600 mg per day. It can be taken in the evening or split across morning and evening. Give it 4 to 8 weeks to build. Ashwagandha can lower blood pressure and thyroid hormone levels at high doses, so anyone on relevant medications should check with their GP.
Valerian Root
Valerian (Valeriana officinalis) has been used as a sleep aid for centuries. Modern trials are mixed, but a meta-analysis found it improved subjective sleep quality compared with placebo in perimenopausal and postmenopausal women specifically. A dose of 300 to 600 mg of standardised extract taken 30 to 60 minutes before bed is typical. Valerian can take several weeks of consistent use before effects become noticeable. It is generally well tolerated, though some people experience vivid dreams or mild headache. Avoid combining it with alcohol or sedating medications. It has a strong smell that some people find unpleasant; capsules mask this.
Low-Dose Melatonin
Melatonin is a hormone produced by the pineal gland that signals to the body that it is time to sleep. In perimenopause, melatonin production can decline slightly with age, making it harder to feel sleepy at a consistent time. Low-dose melatonin (0.5 to 1 mg) taken 30 to 60 minutes before the target bedtime is more effective than high doses (3 to 10 mg), which can cause morning grogginess. Melatonin is particularly useful for shifting sleep timing or recovering from jet lag rather than as a nightly sedative. Combining it with good sleep hygiene, including a dark, cool room, gives the best results.
Combining Supplements Safely and When to Seek Help
Magnesium glycinate and L-theanine can be safely combined and make a good starting stack for perimenopausal sleep. Ashwagandha can be added if stress and cortisol seem to be driving the problem. Avoid combining valerian and melatonin on the same night without testing each separately first. Always tell your GP about any supplements you take, especially if you are on antidepressants, blood pressure medication, or thyroid drugs. If sleep problems persist beyond 3 months despite supplements and good sleep hygiene, speak to your doctor about other options including cognitive behavioural therapy for insomnia (CBT-I) or HRT. The PeriPlan app lets you log symptoms and track patterns over time, making it easier to see connections between your sleep and other factors like exercise, stress, or hot flashes.
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