Best Sleep Supplements for Menopause (2026) – Top 10 Reviewed

Hot flashes, night sweats, and hormonal fluctuations can turn restful sleep into a nightly struggle during menopause. If you’re tired of waking up drenched in sweat or tossing and turning due to temperature changes and racing thoughts, you’re not alone—up to 60% of menopausal women experience sleep disturbances. The right supplements can help balance hormones, regulate body temperature, and promote the deep, restorative sleep your body needs during this transition. We’ve researched the best sleep supplements specifically formulated to address the unique sleep challenges of menopause.

Our Top Picks at a Glance

• Best Overall: Menopause Supplements Gummies 16-in-1 – comprehensive hormone and sleep support
• Best Magnesium: BioSchwartz Magnesium Glycinate – calms hot flashes and improves sleep
• Best Herbal: Pink Stork Magnesium Glycinate with L-Theanine – melatonin-free hormone balance

Quick Comparison

Product	Key Ingredients	Form	Servings	Best For
Menopause Gummies 16-in-1	Probiotics, Black Cohosh, Vitamins	Gummies	60	Comprehensive menopause support
BioSchwartz Magnesium Glycinate	Magnesium Glycinate 500mg	Mini Capsules	120	Hot flashes & night sweats
Pink Stork Magnesium Glycinate	Magnesium, L-Theanine, Lemon Balm	Capsules	60	Melatonin-free sleep support
Menopause Probiotics 40B CFU	Probiotics, Cranberry, D-Mannose	Capsules	60	Gut health & hormone balance
Magnesium Glycinate Gummies	Magnesium 1000mg	Gummies	120	Easy-to-take muscle relaxation
Pink Stork PMS Supplement	Vitex, Ashwagandha, Maca Root	Capsules	60	Mood & hormone balance
Wild Yam Cream	Wild Yam 3450mg	Topical Cream	60 applications	Topical hormone support
Herbal Roots Valerian Root	Valerian Root 900mg	Capsules	90	Natural sleep without hormones

1. Menopause Supplements for Women Gummies 16-in-1 – Best Overall

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This comprehensive formula combines 16 carefully selected ingredients to address every aspect of menopausal sleep disturbances, from hot flashes to mood swings.

These gummies pack probiotics, black cohosh, dong quai, and essential vitamins into a convenient daily supplement specifically designed for menopausal women. The probiotic blend supports gut health, which plays a crucial role in hormone metabolism and regulation. Black cohosh has been clinically studied for reducing hot flashes and night sweats—two major sleep disruptors during menopause. The addition of mood-supporting B vitamins and adaptogens helps manage the anxiety and stress that often accompany hormonal changes, making it easier to relax and fall asleep.

What We Like

• 16 ingredients target multiple menopause symptoms simultaneously
• Black cohosh clinically proven to reduce hot flash frequency
• Probiotics support hormone metabolism through gut health
• Gummy format makes bedtime supplementation enjoyable

What Could Be Better

• Contains small amount of sugar for taste
• May take 2-4 weeks for full hormonal balancing effects

Bottom Line: If you want comprehensive menopause relief that addresses sleep, hot flashes, mood, and hormonal balance in one convenient supplement, this formula delivers excellent results.

2. BioSchwartz Magnesium Glycinate 500mg – Best for Hot Flashes & Night Sweats

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Magnesium deficiency is extremely common during menopause and can worsen hot flashes, night sweats, and sleep disturbances—this highly absorbable formula addresses all three.

BioSchwartz uses magnesium glycinate, the form best absorbed by your body and gentlest on your digestive system. Research shows magnesium can significantly reduce hot flash frequency and severity while also promoting deeper, more restorative sleep. The glycinate form is chelated to the amino acid glycine, which has its own calming properties. With 500mg per serving in easy-to-swallow mini capsules, you’re getting a therapeutic dose that can make a real difference in your menopausal sleep quality.

What We Like

• Reduces hot flash intensity and frequency in many women
• Promotes muscle relaxation for better sleep quality
• Mini capsules easier to swallow than standard pills
• Won’t cause digestive upset like other magnesium forms

What Could Be Better

• Single-ingredient formula doesn’t address other menopause symptoms
• May need to combine with other supplements for severe symptoms

Bottom Line: If hot flashes and night sweats are your primary sleep disruptors, this magnesium supplement can provide significant relief without side effects.

3. Pink Stork Magnesium Glycinate with L-Theanine & Lemon Balm – Best Melatonin-Free

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Many menopausal women want to avoid melatonin due to concerns about hormonal interactions—this formula provides powerful sleep support without it.

Pink Stork combines magnesium glycinate with L-theanine and lemon balm, creating a synergistic blend that addresses both the physical and mental aspects of menopausal sleep problems. L-theanine promotes calm, focused relaxation by supporting GABA and serotonin production, while lemon balm has been used traditionally to ease anxiety and promote restful sleep. The magnesium component helps regulate body temperature and reduce muscle tension. This melatonin-free approach means you’re supporting your body’s natural sleep processes rather than introducing additional hormones during an already hormonally sensitive time.

What We Like

• Melatonin-free formula ideal for hormonal transition periods
• L-theanine reduces racing thoughts without sedation
• Lemon balm traditionally used for menopausal anxiety
• Supports long-term sleep quality without dependency

What Could Be Better

• Effects are gentler than stronger sedative supplements
• May require consistent use for several weeks for full benefits

Bottom Line: This thoughtfully formulated supplement offers menopausal women a natural, sustainable approach to better sleep without hormonal sleep aids.

4. Menopause Supplements 40 Billion CFU Probiotics – Best for Gut-Hormone Connection

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Your gut health significantly impacts hormone metabolism during menopause, and this probiotic-focused formula addresses sleep issues from this often-overlooked angle.

This supplement provides 40 billion CFU of probiotics specifically selected to support estrogen metabolism and hormonal balance during menopause. The gut microbiome plays a crucial role in breaking down and eliminating excess hormones, and imbalances can worsen menopausal symptoms including sleep disturbances. The formula also includes cranberry and D-mannose for urinary health—important since frequent nighttime bathroom trips can disrupt sleep during menopause. By supporting optimal gut function, this supplement helps your body process hormones more efficiently, potentially reducing night sweats and promoting better sleep.

What We Like

• Addresses root cause of hormonal imbalances through gut health
• 40 billion CFU provides therapeutic probiotic dose
• Includes urinary support to reduce nighttime bathroom trips
• Supports both immediate and long-term hormone balance

What Could Be Better

• Benefits develop gradually over weeks rather than immediately
• Doesn’t provide direct sleep-inducing effects like magnesium

Bottom Line: For women seeking to address menopausal sleep issues by supporting overall hormonal health, this probiotic formula offers a science-backed approach.

5. Magnesium Glycinate Gummies 1000mg – Best Gummy Option

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If you struggle with swallowing pills or want a more pleasant bedtime routine, these high-potency magnesium gummies deliver serious relief in a delicious format.

Each serving provides 1000mg of magnesium glycinate and malate, giving you the muscle-relaxing and temperature-regulating benefits of magnesium in an easy-to-take gummy form. The dual magnesium forms work synergistically—glycinate for calming and sleep support, malate for cellular energy and reduced muscle tension. Many menopausal women find that magnesium supplementation reduces both the frequency and intensity of hot flashes, while the muscle-relaxing properties ease the restless legs and body tension that can accompany hormonal changes.

What We Like

• High 1000mg dose provides therapeutic menopause relief
• Great taste encourages consistent nightly use
• Helps regulate body temperature for fewer night sweats
• Supports bone health, important during menopause

What Could Be Better

• Contains small amount of sugar for palatability
• May need additional support for severe hormonal symptoms

Bottom Line: These gummies prove that effective menopause supplements don’t have to be unpleasant—you’ll look forward to taking them each night.

6. Pink Stork PMS Supplement – Best for Mood & Hormone Balance

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While marketed for PMS, this powerful blend of vitex, ashwagandha, and maca root provides excellent hormone-balancing support for perimenopausal and menopausal women struggling with sleep.

Vitex (chasteberry) has been extensively studied for hormonal balance and can help regulate the erratic hormone fluctuations that disrupt sleep during menopause. Ashwagandha reduces cortisol levels and supports stress resilience, both crucial for managing the anxiety and mood changes that often accompany menopause. Maca root has traditionally been used to support energy, mood, and hormonal balance during life transitions. Together, these herbs address the emotional and hormonal factors that keep menopausal women awake at night.

What We Like

• Vitex supports hormonal balance throughout menopause transition
• Ashwagandha reduces stress-related sleep disruptions
• Maca root traditionally used for menopausal symptoms
• Addresses mood swings that interfere with sleep

What Could Be Better

• Requires consistent daily use for 6-8 weeks for full benefits
• Not specifically formulated for menopause (though effective)

Bottom Line: This hormone-balancing formula works exceptionally well for menopausal women whose sleep issues stem from mood swings and hormonal fluctuations.

7. Wild Yam Cream 3450mg – Best Topical Hormone Support

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For women who prefer topical hormone support or want to avoid taking more pills, this wild yam cream provides a unique approach to managing menopausal sleep issues.

Wild yam contains natural plant compounds called diosgenins that can support hormonal balance when applied topically. While the body can’t directly convert these into progesterone, many women report that wild yam cream helps reduce hot flashes, night sweats, and mood swings—all of which contribute to better sleep during menopause. The cream is applied to areas with thin skin (inner arms, inner thighs, abdomen) where absorption is optimal. It offers a gentler alternative to synthetic hormone replacement therapy while still addressing the hormonal imbalances disrupting your sleep.

What We Like

• Topical application bypasses digestive system
• Natural alternative to synthetic hormone therapy
• Can be used in addition to oral supplements
• Many women report improved sleep and reduced night sweats

What Could Be Better

• Research on wild yam’s effectiveness is mixed
• Requires daily application for consistency

Bottom Line: This topical cream offers menopausal women a unique, non-oral option for hormone support that may improve sleep quality and reduce night sweats.

8. Herbal Roots Pure Organic Valerian Root 900mg – Best Herbal Sleep Aid

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If you want straightforward sleep support without hormone-affecting ingredients, this organic valerian root provides powerful, time-tested results.

Valerian root has been used for centuries to promote sleep and calm anxiety, making it ideal for menopausal women experiencing racing thoughts or difficulty staying asleep. It works by increasing GABA activity in the brain, promoting relaxation without the hangover effect of sleep medications. The 900mg dose is clinically significant, and the organic formulation ensures purity and potency. Valerian is particularly helpful for women who want sleep support without affecting their hormonal balance, as it works purely through the nervous system rather than the endocrine system.

What We Like

• Doesn’t affect hormonal balance or interact with HRT
• Organic certification ensures purity
• 900mg provides therapeutic sleep support
• Non-habit forming for long-term use

What Could Be Better

• Strong herbal smell may be off-putting
• Doesn’t address hot flashes or other menopause symptoms

Bottom Line: This traditional herbal sleep aid offers menopausal women safe, effective sleep support without influencing already-fluctuating hormones.

How to Choose the Best Sleep Supplement for Menopause

Selecting the right sleep supplement during menopause requires understanding how hormonal changes affect sleep and which ingredients address your specific symptoms.

Identify Your Primary Sleep Disruptors: Menopausal sleep problems stem from various sources. Hot flashes and night sweats wake you from deep sleep and make it hard to fall back asleep—magnesium, black cohosh, and wild yam can help regulate body temperature. Racing thoughts and anxiety often accompany hormonal fluctuations—L-theanine, lemon balm, and ashwagandha calm an overactive mind. Frequent bathroom trips disrupt sleep continuity—cranberry and D-mannose support urinary health. Identifying which factors most impact your sleep helps you choose supplements with the right active ingredients.

Consider Hormone-Balancing vs. Sleep-Only Formulas: Some supplements focus exclusively on sleep support without affecting hormones, while others directly address hormonal imbalances causing sleep issues. If you’re taking hormone replacement therapy or have hormone-sensitive conditions, pure sleep aids like magnesium or valerian root may be safer choices. If you’re experiencing multiple menopause symptoms beyond sleep problems, comprehensive formulas with black cohosh, vitex, or dong quai address root causes. Women in early perimenopause might benefit from hormone-balancing supplements, while those in late menopause or post-menopause may do better with sleep-focused options.

Melatonin Considerations During Menopause: Melatonin’s relationship with reproductive hormones makes some women hesitant to use it during menopause. While generally considered safe, melatonin can potentially affect hormone-sensitive conditions or interact with hormone replacement therapy. Many women prefer melatonin-free alternatives that work through different mechanisms—magnesium, GABA-supporting herbs, and adaptogens. If you do choose melatonin-containing supplements, start with low doses (1-3mg) and monitor how you feel. Melatonin works best for difficulty falling asleep rather than staying asleep or managing hot flashes.

Multi-Symptom vs. Targeted Relief: Comprehensive menopause formulas with 10+ ingredients address multiple symptoms simultaneously—hot flashes, mood swings, sleep, bone health, and vaginal health. These are ideal for women experiencing severe or varied menopause symptoms. However, if sleep is your primary concern with minimal other symptoms, a targeted approach with magnesium or valerian root may be more effective and cost-efficient. Multi-ingredient formulas can also make it harder to identify which components work for you, while single-ingredient supplements allow precise adjustment.

Formulation and Delivery Method: Consider your lifestyle and preferences. Capsules and tablets offer convenience and precise dosing. Gummies make supplementation more enjoyable but contain small amounts of sugar. Topical creams like wild yam avoid the digestive system entirely, which can be beneficial for women with gut sensitivities or who take many oral medications. Sublingual tablets provide faster absorption. Choose a format you’ll use consistently—the best supplement is worthless if it sits in your cabinet untaken.

Benefits of Sleep Supplements for Menopause

The right sleep supplement during menopause can transform your nights and significantly improve your daytime quality of life by addressing the unique challenges of this hormonal transition.

Reduced Hot Flashes and Night Sweats: This is often the most immediate and noticeable benefit of menopause sleep supplements. Ingredients like black cohosh have been clinically shown to reduce both the frequency and intensity of hot flashes, with some women experiencing 40-50% fewer episodes. Magnesium helps regulate body temperature and reduces the severity of night sweats. When you’re not waking up drenched in sweat multiple times per night, you can achieve the deeper sleep stages necessary for restoration and healing. This improved sleep continuity means you wake feeling more refreshed rather than exhausted from constant nighttime disturbances.

Hormone Balance and Stability: Many menopause sleep supplements work by supporting more stable hormone levels rather than simply forcing sleep. Ingredients like vitex, dong quai, and probiotics help your body process and metabolize hormones more efficiently, leading to less dramatic fluctuations that disrupt sleep. This creates a positive feedback loop—better hormone balance leads to better sleep, which in turn supports healthier hormone production and metabolism. Over time, this can reduce the overall severity of menopause symptoms, not just sleep issues.

Improved Mood and Reduced Anxiety: The hormonal changes during menopause often trigger mood swings, irritability, and anxiety that interfere with sleep. Adaptogens like ashwagandha and maca root help regulate stress hormones and support emotional resilience. Magnesium deficiency, common during menopause, can worsen anxiety—supplementation addresses this directly. Better mood during the day naturally translates to easier, more restful sleep at night. You’ll find it easier to unwind in the evening rather than lying awake ruminating or feeling anxious about not sleeping.

Natural Alternative to Prescription Sleep Aids: Many women are hesitant to use prescription sleep medications during menopause due to concerns about interactions with hormone therapy, dependency risks, or morning grogginess. Natural supplements offer effective sleep support without these drawbacks. Ingredients like magnesium and valerian root promote sleep through your body’s natural mechanisms rather than forcing sedation. You can use them long-term without tolerance or withdrawal issues, making them sustainable solutions for what may be several years of sleep challenges during the menopause transition.

Frequently Asked Questions

Can I take sleep supplements if I’m on hormone replacement therapy (HRT)?

Most sleep supplements are safe with HRT, but some require caution. Magnesium, L-theanine, and valerian root don’t interact with hormone therapy and are generally safe to combine. However, herbs that affect hormones—like black cohosh, vitex, or dong quai—should be discussed with your healthcare provider before combining with HRT, as they may enhance or interfere with therapy. Melatonin is typically safe with HRT but should be started at low doses. Always inform both your doctor and pharmacist about all supplements you’re taking to avoid potential interactions.

How long does it take for menopause sleep supplements to work?

The timeline varies by supplement type. Fast-acting ingredients like magnesium and valerian root often show benefits within a few days to two weeks. Hormone-balancing herbs like black cohosh, vitex, and dong quai typically require 4-8 weeks of consistent use before you notice significant improvements in hot flashes and sleep quality. Adaptogens like ashwagandha work gradually over 6-12 weeks to reduce overall stress and support hormonal balance. For best results, commit to at least 4-6 weeks of consistent use before deciding if a supplement is effective for you.

Will sleep supplements help with night sweats specifically?

Yes, several supplements specifically address night sweats. Magnesium helps regulate body temperature and can significantly reduce night sweat severity. Black cohosh is clinically proven to decrease both hot flashes and night sweats in many women. Vitamin E (often included in menopause formulas) may reduce night sweat frequency. However, supplements work best as part of a comprehensive approach—also consider sleeping in a cool room, using moisture-wicking sheets, wearing breathable pajamas, and avoiding triggers like alcohol and spicy foods close to bedtime.

Are there any supplements I should avoid during menopause?

Some supplements may not be ideal during menopause. Very high doses of soy isoflavones or red clover may interact with hormone-sensitive conditions—use cautiously and under medical guidance. Avoid supplements containing stimulants that can worsen sleep and hot flashes. If you have a history of breast cancer or other hormone-sensitive cancers, consult your oncologist before taking any supplements that affect estrogen metabolism. DHEA supplements, while sometimes promoted for menopause, can affect hormone levels unpredictably and should only be used under medical supervision.

Can I use multiple menopause sleep supplements together?

Many supplements can be safely combined for enhanced effects. Magnesium pairs well with most other menopause supplements. Combining an herbal sleep aid like valerian root with a hormone-balancing formula can address both immediate sleep needs and underlying hormonal causes. However, avoid taking multiple herbs that work through similar mechanisms—for example, combining several different GABA-enhancing herbs might cause excessive sedation. Start with one supplement, assess your response over several weeks, then add others gradually if needed. Always run your supplement plan by your healthcare provider.

Why is magnesium particularly important during menopause?

Magnesium deficiency becomes more common during menopause for several reasons. Declining estrogen levels affect how your body absorbs and retains magnesium. Stress and sleep disturbances deplete magnesium stores. This mineral plays crucial roles in temperature regulation, muscle relaxation, mood stability, bone health, and sleep quality—all areas affected by menopause. Supplementing with magnesium addresses multiple menopause symptoms simultaneously: it can reduce hot flash intensity, ease muscle tension and restless legs, support mood stability, improve bone density, and promote deeper sleep. This makes it an excellent foundation supplement for menopausal women.

Should I take sleep supplements every night during menopause?

This depends on your symptom severity and the type of supplement. For hormone-balancing supplements like black cohosh or vitex, daily use provides the best results as they work by gradually stabilizing hormone levels. Magnesium can be taken daily for ongoing benefits, especially since deficiency is common during menopause. Fast-acting sleep aids like valerian root can be used on an as-needed basis for particularly difficult nights. Many women find that consistent nightly use for 2-3 months helps establish better sleep patterns, after which they can reduce frequency or use supplements only during symptom flare-ups.

Will sleep supplements help with the brain fog that disrupts my sleep?

Many menopause sleep supplements do help with cognitive symptoms. Magnesium supports brain function and neurotransmitter production, which can reduce brain fog. Ashwagandha has been shown to improve memory and cognitive processing during stressful periods. B vitamins (often included in menopause formulas) are essential for brain health and mental clarity. Better sleep quality itself significantly improves cognitive function—when you sleep deeply and wake refreshed, daytime brain fog naturally diminishes. Some women find that addressing sleep first creates a positive cascade effect on other menopause symptoms, including mental clarity.

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