Menopausal sleep disturbances may be managed without medication by adopting certain lifestyle measures.
Certain measures around sleep hygiene, such as regular exercise, but not too close to bedtime, maintaining a fixed sleep schedule by sleeping and waking up around the same time everyday, avoiding digital distractions before your sleeping time can help. Creating a relaxing sleep routine by creating a sleep-friendly environment like a warm shower before sleep, dimming lights etc. can also help. Certain foods like a glass of warm milk may help you to sleep better too. It is important to remain consistent with these changes to see alleviation in sleeplessness.
However, if sleeplessness persists over a long time, talk to your doctor to see if any underlying health conditions need to be addressed.