Menopause: Hot Flashes, Symptoms, and Remedies That Actually Work

What can I do to sleep better during menopause?
Menopausal insomnia has two main causes: low progesterone (which normally helps with sleep) and night sweats. The most effective strategies are: sleeping in a cool room (16-18°C) with cotton sheets, avoiding alcohol and caffeine after 2 PM, taking 300-400 mg of magnesium glycinate one hour before bed, soy isoflavones to reduce night sweats, and 0.5-3 mg of melatonin if insomnia persists. If nothing else works, hormone replacement therapy (HRT) is very effective in resolving menopausal insomnia.

Medical disclaimer: This content is for informational purposes only and is based on studies from 2023-2026. If you are experiencing menopausal symptoms, consult your gynecologist or general practitioner. Severe symptoms (abnormal heart palpitations, excessive vaginal bleeding, severe depression) require immediate medical attention. Home remedies are helpful but do not replace professional evaluation. If you are considering HRT, discuss individual risks and benefits with your doctor.