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Unlocking Better Sleep: The Role of Melatonin in Menopause

Discover the role of melatonin in improving sleep during menopause. Learn how this "sleep hormone" regulates the sleep-wake cycle and tackles menopausal sleep challenges.
Dr. Ameya Kanakiya
November 15, 2023

Let's talk about something that's been bothering many of us during menopause – sleep. Those restless nights, the constant tossing and turning – sound familiar? The menopausal journey brings its share of sleep challenges, including night sweats, mood swings, anxiety, and weight changes that may lead to sleep apnea. These factors, coupled with hormonal changes and reduced melatonin production, can result in difficulty falling asleep and poor sleep quality.

Well, worry not because we're about to uncover a game-changer for your sleep routine: melatonin.

This blog will explain how melatonin can be your sleep saviour during menopause. Think of it as your friendly guide to better sleep.

So, Ready?

Let's dive in!

Understanding Melatonin's Role

Melatonin is a hormone produced by the pineal gland in the brain, earning its reputation as the "sleep hormone." It orchestrates the sleep-wake cycle, the circadian rhythm, acting as the body's internal clock. Here's how melatonin plays its crucial role:

  • Regulating Sleep-Wake Cycle: Melatonin aligns with the circadian rhythm, signalling the body when it's time to sleep and wake up. Its production increases in the evening, promoting drowsiness and easing the transition into sleep.
  • Natural Production and Light Influence: Melatonin levels peak at night, ensuring a deep sleep. Light exposure, especially in the evening, can suppress melatonin production. Natural light in the morning helps signal the body to wake up.
  • Menopause and Melatonin: The hormonal shifts during menopause, including a decline in estrogen and progesterone, can disrupt the body's internal temperature regulation and sleep-wake cycle. Ageing is associated with lower melatonin production, potentially contributing to sleep difficulties.

Melatonin as a Natural Solution for Sleep Troubles 

In addressing sleep difficulties during menopause, melatonin emerges as a natural solution. Unlike some sleep medications that may leave lingering drowsiness, melatonin helps the body establish a natural sleep cycle. Whether it's dealing with jet lag, shift work, or insomnia related to menopausal symptoms, melatonin can offer a helping hand.

You can also try Elda’s “Sleep Care” as a 100% natural, safe & effective supplement for some good night Zzz’s.

Safety and Considerations

  • Melatonin is generally considered safe for short-term use.
  • Precautions are essential, and mild side effects like dizziness, headache, and nausea may occur.
  • Adhering to recommended dosages is crucial.
  • Consultation with a healthcare provider is advised, especially if you have underlying health conditions or are taking other medications.

Certain groups are not recommended to use melatonin, including:

  • Pregnant or nursing women
  • Young children
  • Individuals with specific health conditions
  • Exercise caution and seek professional advice before incorporating melatonin supplements into your routine.


Melatonin is a valuable player in sleep hygiene, offering a natural way to address sleep-related issues during menopause. However, it's just one piece of the puzzle. If persistent sleep problems persist or you have concerns about your sleep patterns, consulting with a healthcare provider is advisable. They can help identify underlying causes and guide you toward appropriate treatments, ensuring you unlock the restful sleep your body deserves during the menopausal transition.