Table of contents When hormones disrupt sleep – the scientific background Progesterone – the calming sleep hormone Estrogen – more than just a sex hormone Altered sleep architecture Hot flashes and impaired thermoregulation Melatonin – the key to the day-night rhythm More than just tiredness – when lack of sleep becomes a health risk More than just hormones – other sleep disruptors during menopause When a doctor's visit is advisable Natural sleep aids – ways to sleep better without medication The green pharmacy for better sleep Melatonin as a sleep aid When natural remedies are not enough: Medicinal options Sleeping pills – to be used with caution Antidepressants – more than just a mood enhancer Hormone replacement therapy: targeted help for hormonally-related sleep disorders Conclusion: Individual ways to restful sleep Questions & answers about sleep during menopause You know that feeling? It's 3 a.m., and you're lying wide awake in bed, while your partner slumbers peacefully beside you. During perimenopause, such nighttime waking phases are not uncommon. The reason lies in the complex hormonal changes that occur during this phase of life. When hormones disrupt sleep – the scientific background Progesterone – the calming sleep hormone Progesterone levels can begin to decline gradually, starting as early as age 35 – long before other menopausal symptoms appear. Progesterone is not only a "feel-good hormone" but also has a calming effect on the central nervous system. A lack of it makes it difficult to relax and sleep through the night. Many women therefore notice that their sleep quality declines in the second half of their cycle – precisely when progesterone levels naturally drop. Estrogen – more than just a sex hormone But progesterone isn't the only hormone that influences sleep. Fluctuations in estrogen levels also play a crucial role. Researchers have even described estradiol, the most potent estrogen, as a "natural antidepressant." If its levels drop abruptly, the brain reacts with increased irritability. The result: difficulty falling asleep, waking up at night, and inner restlessness. Support – simple and effective Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort. 87 ingredients Produced in Germany Study-based effectiveness Especially for women over 40 Clear, honest, to the point – we deliver solutions instead of empty promises. To the product Altered sleep architecture Estrogen and progesterone also directly influence our REM sleep —the crucial phase in which body and mind recover. As their levels decline, the entire sleep architecture changes: Deep sleep phases become shorter, while light sleep phases increase. Hot flashes and impaired thermoregulation Our heat regulation center in the hypothalamus is also disrupted by the drop in hormones. Without the dampening effect of estrogen, the heat-sensitive neurons overreact – even small temperature changes can lead to night sweats and abrupt awakenings. Melatonin – the key to the day-night rhythm As we age, our bodies also produce less melatonin, the hormone that regulates our sleep-wake cycle. Declining estrogen levels during perimenopause can further exacerbate this natural decline, further contributing to sleep disturbances. The consequences of disturbed sleep are noticeable: You feel tired during the day, are more irritable, and struggle with concentration. Typical symptoms include difficulty falling asleep or waking up early in the morning without being able to get back to sleep. Many women also report nighttime hot flashes, heart palpitations, or sudden feelings of anxiety, which further disrupt sleep. More than just tiredness – when lack of sleep becomes a health risk Chronic sleep disorders are more than just annoying—they can have serious health consequences. The risk of the following conditions increases: Obesity Cardiovascular diseases diabetes Depression It is therefore worth taking sleep problems seriously and actively addressing them in order to minimize long-term health risks. More than just hormones – other sleep disruptors during menopause Menopause often coincides with significant life changes: children move out, career changes are imminent, or caring for parents becomes necessary. These changes can cause additional stress, which disrupts sleep. A vicious cycle develops: Hormonal fluctuations increase sensitivity to stress, while stress, in turn, disrupts hormonal balance. The risk of sleep-related breathing disorders such as sleep apnea also increases during menopause. The decline in estrogen and progesterone can impair breathing regulation during sleep, leading to brief pauses in breathing and thus to frequent nighttime awakenings – often without the affected person being aware of it. When a visit to the doctor is advisable If you're unsure whether there might be more to your sleep problems, or if your previous attempts haven't improved, it's a good idea to see a doctor. It's important to rule out medical causes such as sleep apnea (breathing pauses), thyroid problems, or other illnesses. Certain medications can also cause sleep problems as a side effect and should be adjusted if necessary. A doctor can also help analyze the exact pattern of your sleep problems and find individually tailored treatment options. For persistent or particularly stressful sleep problems, professional support is always beneficial—it can save you unnecessary detours and provide more targeted help. Natural sleep aids – ways to better sleep without medication Optimize your bedroom A cool, well-ventilated bedroom can work wonders. The ideal room temperature is between 16 and 18 degrees Celsius. Light cotton bedding supports sleep by allowing the body to breathe and reducing sweating. Also, make sure the room is sufficiently dark and avoid bright or bluish light before bedtime. Pay attention to your diet in the evening What you eat affects your sleep. Avoid caffeine and sugar in the evening—they can seriously disrupt sleep. Unfortunately, the same applies to alcohol. While alcohol initially has a relaxing effect and can make it easier to fall asleep, it has a negative impact on sleep quality. A diet rich in vitamin E, such as nuts, seeds, or green leafy vegetables, can, however, have a supportive effect and contribute to relaxation. Use the daylight Regular exposure to daylight is important for our sleep-wake cycle. It promotes the production of melatonin, which causes tiredness in the evening. A morning walk can stabilize your body clock and make it easier to fall asleep in the evening. Establish a sleep routine Our bodies thrive on regularity. A consistent bedtime and calming evening routines signal to your body: "Now it's time to unwind." Whether it's a warm bath, a cup of herbal tea, or ten minutes of reading – find your own personal bedtime routine. Even skipping a nap can improve your nighttime sleep. Practice calming breathing techniques Deep, slow breathing can activate the parasympathetic nervous system, significantly improving sleep quality. Try breathing consciously for a few minutes before falling asleep: Inhale while counting to four, hold your breath briefly, and then exhale slowly while counting to six. This simple technique has been proven to reduce stress hormones and optimally prepare the body for the night. Reduce blue light in the evening Electronic devices such as smartphones, tablets, and computers emit blue light, which can suppress the production of the sleep hormone melatonin. You should avoid using these devices one hour before bedtime. If that's not possible, you can use blue light filters or special apps that reduce the amount of blue light. Dimming the lights in your home in the evening can also signal to your body that it's time to prepare for sleep mode. The green pharmacy for better sleep Nature offers effective remedies for sleep problems. There are a variety of herbal preparations containing hops, lemon balm, or valerian. These natural remedies gently promote relaxation and can improve sleep. They are available without a prescription and usually have fewer side effects than synthetic sleep aids. Melatonin as a sleep aid Melatonin, the body's natural sleep hormone, is also available as a dietary supplement. It can shorten the time it takes to fall asleep and regulate sleep patterns. However, the effect varies greatly from person to person; it doesn't have the desired effect on all women. However, as a natural option, it may be worth a try, especially if you have trouble falling asleep or need to adjust your sleep-wake cycle. When natural remedies are not enough: Medicinal options Your base. Daily. Simple. Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for Power. Focus. Balance. No effort No complexity Just you, your energy and the good feeling of taking care of yourself. To the product Sleeping pills – to be used with caution For persistent sleep problems, sleeping pills can provide short-term relief. However, caution is advised. Many of these medications can be addictive and carry side effects: Daytime fatigue that limits your ability to react Increased risk of falls, especially in older people Cognitive impairments that affect concentration and memory These medications should therefore only be taken under medical supervision and for a limited period of time. Antidepressants – more than mood enhancers Low-dose antidepressants can be an alternative. They not only help with sleep problems but can also alleviate accompanying symptoms such as anxiety and restlessness. Some can even reduce hot flashes. However, antidepressants should only be taken after consulting a doctor and under ongoing medical supervision. Hormone replacement therapy: Targeted help for hormonally-induced sleep disorders If hormonal fluctuations are the primary cause of your sleep problems, hormone replacement therapy (HRT) may be beneficial. Modern HRT primarily uses bioidentical hormones, which have an exact chemical structure similar to the body's own hormones. This allows for a more natural effect in the body and can reduce the risk of side effects. In contrast to the past, hormone therapy is now usually administered through the skin—i.e., transdermally. This modern form of administration has key advantages: It places significantly less strain on the circulatory system and, in healthy women, is not associated with an increased risk of high blood pressure, stroke, thrombosis, or pulmonary embolism. Even in women with blood clotting disorders, the transdermal method is often well tolerated because it has minimal impact on coagulation. Properly adjusted HRT can promote REM sleep again, thus ensuring better nighttime rest. The result is more restful nights and an improved quality of life during the day. However, it's important to understand that HRT is not a one-size-fits-all solution. It should always be individually tailored and discussed in detail with a doctor. Only then can the risks and benefits be carefully weighed and the right treatment for you be found. Conclusion: Individual ways to restful sleep The path to better sleep during menopause is as individual as you are. Which measures are best for you depend on the type and intensity of your symptoms. For mild sleep disturbances, natural methods and improved sleep hygiene may be sufficient. For more severe symptoms, it is sometimes beneficial to speak directly with your doctor about medication options or hormone replacement therapy. There's no "one-size-fits-all" approach—what's important is that you find the support that's right for you. With the right approach and a little patience, you can find your way back to restful nights and better manage the challenges of perimenopause. Want exciting content about perimenopause in your inbox? We believe in the power of community and exchange. Feel free to follow us on Instagram | Pinterest . Or receive our emails conveniently in your inbox. Would you like more information? Blood sugar management, hormonal balance, or healthy sleep – Daylista researches the most important answers for you regarding your health. Our nine focus areas help you specifically improve your well-being: pump it up, happy sleeping , no drama be queen , from the heart , under pressure , l' amour toujours , I can see clearly now , unstoppable , and just the way you are . Our Navigator is a resource for you. Because you know what you want – and we know how to achieve it. Visit the Navigator now. Questions & answers about sleep during menopause How long do typical perimenopausal sleep disorders last? Sleep problems can occur with varying degrees of intensity throughout the perimenopause (4-8 years). For about half of women, sleep improves significantly after menopause. How do electronic devices affect sleep during perimenopause? Blue light from smartphones and tablets can inhibit melatonin production and exacerbate sleep problems. Avoid screens at least an hour before bedtime or use blue light filters. Does hormone replacement therapy always help with sleep disorders? Hormone replacement therapy can be very effective for hormonally related sleep problems, but it doesn't work equally well for everyone. The benefits and risks should be weighed individually with your doctor. Start now with Daylista Marianna Papagallo Dörnemann gynecologist As a gynecologist, I have been supporting women through the hormonal changes of perimenopause and menopause for many years. I know how individual this phase of life is—and how much quality of life we ​​can gain if we approach it with knowledge and openness. Hormone replacement therapy and herbal alternatives: Ways to achieve hormonal balance during menopause Read more Micronutrients from 40: How women stay vital, clear and strong Read more Sauna as a longevity hack: sweating for cardiovascular health and well-being Read more

Table of contents How magnesium and L-tryptophan can improve sleep Why does the combination of magnesium and L-tryptophan work? Why aids like magnesium and L-tryptophan are especially important during perimenopause Conclusion: Better sleep – simple and natural Questions & answers about magnesium and L-tryptophan Trouble falling asleep, waking up during the night, or restless sleep? Magnesium and L-tryptophan can help you fall asleep faster, sleep more soundly, and wake up feeling more refreshed in the morning. Simply supplement in the evening – naturally and without medication for better sleep. How magnesium and L-tryptophan can improve sleep Magnesium calms nerves and muscles. L-tryptophan supports the natural production of serotonin and melatonin—crucial for good sleep. How it works: Magnesium : approx. 200–400 mg , preferably as magnesium bisglycinate L-Tryptophan : approx. 250-500 mg Dosage: 30–60 minutes before bedtime Why does the combination of magnesium and L-tryptophan work? Good sleep is the result of a precise biochemical chain reaction in the body. Magnesium and L-tryptophan play a key role in this: Magnesium is a natural relaxation aid. It reduces nerve and muscle excitability and reduces the release of stress hormones like cortisol. This makes it easier for the body to transition from active daytime mode to relaxed nighttime mode. L-tryptophan is an essential amino acid needed in the body to produce serotonin . Serotonin, in turn, is the precursor to melatonin , the sleep hormone that controls the natural sleep-wake cycle. Without sufficient tryptophan, this chain stalls. The consequences can be difficulty falling asleep, restless sleep, or early awakening. The combination is particularly effective: Magnesium relaxes the body and mind, while L-tryptophan stimulates natural hormone production. Together, they support the sleep phase, promote deep sleep, and ensure the body's better recovery at night. Clinical studies confirm that optimal magnesium levels and sufficient tryptophan are associated with improved sleep quality and duration. Why helpers like magnesium and L-tryptophan are especially important during perimenopause Hormonal fluctuations disrupt natural melatonin production. Poor sleep is one of the most common complaints in this phase of life. Magnesium helps cushion stress reactions and calms the nervous system. L-tryptophan supports emotional stability and naturally improves sleep architecture. Support – simple and effective Our specially developed formula combines vitamins, minerals, adaptogens, bacterial cultures, and much more to support you in your daily life. Perfectly balanced for a straightforward daily routine – easy to take and versatile. This all-in-one solution helps you maintain your energy and provide sustainable support for your body, without any additional effort. 87 ingredients Produced in Germany Study-based effectiveness Especially for women over 40 Clear, honest, to the point – we deliver solutions instead of empty promises. To the product Conclusion: Better sleep – simple and natural Even a targeted evening routine with magnesium and L-tryptophan can help significantly reduce problems falling asleep and waking up at night – gently, safely, and without medication. Note: If you are unsure, are taking medication or have a pre-existing medical condition, you should consult a doctor before taking the medication. Want exciting content about perimenopause in your inbox? We believe in the power of community and exchange. Feel free to follow us on Instagram | Pinterest . Or receive our emails conveniently in your inbox. Would you like more information? Blood sugar management, hormonal balance, or healthy sleep – Daylista researches the most important answers for you regarding your health. Our nine focus areas help you specifically improve your well-being: pump it up, happy sleeping , no drama be queen , from the heart , under pressure , l' amour toujours , I can see clearly now , unstoppable , and just the way you are . Our Navigator is a resource for you. Because you know what you want – and we know how to achieve it. Visit the Navigator now. Start now with Daylista Questions & Answers about Magnesium and L-Tryptophan Can I take magnesium and L-tryptophan daily? Yes, taking it daily is safe. If you have any existing medical conditions or are unsure about anything, you should seek medical advice beforehand. Are there any risks or side effects? At the recommended dosage, both substances are well tolerated. Excessive doses of magnesium can cause mild digestive discomfort, and too much tryptophan can, in rare cases, trigger mild nausea. Which form of magnesium is best? Magnesium bisglycinate and magnesium citrate are particularly well absorbed and are gentle on the stomach. Are there any interactions with medications? L-tryptophan should not be taken concurrently with antidepressants (especially SSRIs) or MAOIs. Always consult your doctor if taking any medications. How long will it take until I notice an improvement? Some people notice improved sleep quality the first night. However, for a lasting effect, the medication should be taken regularly for at least 2-3 weeks. Your base. Daily. Simple. Our routine is made for you – uncomplicated, quick to prepare, and perfectly integrated into your daily routine. It provides you with everything your body needs for Power. Focus. Balance. No effort No complexity Just you, your energy and the good feeling of taking care of yourself. To the product

Women need more sleep than men – hormonal reasons and sleep disorders in perimenopause explained. Learn tips for more restful nights!

Avoid screens before bedtime and improve your sleep quality and recovery during menopause.