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3 Science-Backed Supplements That Can Help Women Sleep Better in Perimenopause

Struggling with sleep during perimenopause or menopause? You’re not alone—and the there are some scientifically-backed non-prescription solutions to try. Clinical studies suggest that Vitamin E, Valerian + Lemon Balm, and Melatonin can significantly improve sleep quality for women navigating hormonal shifts. Here's what the research says.


1. Vitamin E: A Simple, Effective Sleep Ally

A randomized controlled trial published in Complementary Therapies in Medicine (2023) explored the impact of Vitamin E on postmenopausal women with chronic insomnia. The study found that just one month of Vitamin E supplementation led to:

  • Significantly improved sleep quality

  • Reduced need for sedative medications

The study concluded that Vitamin E is a safe and accessible intervention that can enhance sleep for women in menopause—especially those looking for non-hormonal options.


Details:

  • Dosage Used: 400 IU daily

  • Duration: 1 month

  • Study details: A double-blinded, randomized, placebo-controlled trial. 160 postmenopausal women diagnosed with chronic insomnia disorder.

  • Study Findings: Women experienced significant improvement in sleep quality. Using the PSQI score, which ranges from 0 to 21, with 21 representing the worst sleep quality, women using Vitamin E improved their sleep score from 13 to 6, while those taking the placebo reduced their PSQI score only from 11 to 9. Additionally, there was a notable reduction in the use of sedative drugs among participants in the Vitamin E group (15%) compared to the placebo group (7.5%).​

  • Notes: Look for d-alpha tocopherol (natural form of Vitamin E). Always consult your doctor before starting Vitamin E, especially if you take blood thinners.


2. Valerian + Lemon Balm: A Natural Sleep Duo

A study published in Complementary Therapies in Clinical Practice looked at a combination of valerian and lemon balm extracts given to menopausal women. This herbal pair has long been used in traditional medicine, and now science backs up their effectiveness:

  • Participants reported significantly fewer sleep disturbances

  • The supplement was well-tolerated with minimal side effects

  • Benefits were most notable after four weeks of consistent use

These herbs appear to work synergistically to calm the nervous system and support deeper, more restful sleep.


3. Melatonin: Regulating Circadian Rhythms Naturally

Melatonin—the hormone that tells your body it’s time to sleep—declines with age, and the hormonal shifts of perimenopause can further disrupt its natural production. According to the Center for Women's Mental Health at Massachusetts General Hospital:

  • Melatonin supplementation can help reduce the time it takes to fall asleep

  • It may also decrease nighttime awakenings

  • Best used 30–60 minutes before bed in low doses (0.5–3mg is often enough)

It’s not a sedative but a gentle signal to your body that it’s time to wind down.

📖 Read more from MGH’s Women’s Mental Health Program


Sleep disruptions are one of the most frustrating symptoms—but they don’t have to be your new normal. Always consult your healthcare provider before starting new supplements, especially if you’re managing other conditions or taking medications.

 
 
 

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