What Can I Take During Menopause to Help Me Sleep? Proven Options

If you're lying awake at 2 a.m. soaked in sweat, you're not alone—up to 60 percent of women report sleep problems during the menopause transition. Fluctuating estrogen and progesterone disrupt temperature regulation, stress hormones, and the sleep-wake cycle, making restful nights feel impossible. This guide covers every evidence-based option: proven menopause sleep aids like magnesium glycinate and melatonin, prescription treatments including HRT and gabapentin, and the gold-standard behavioral therapy most women never hear about—plus dosing guidance, honest risk-benefit comparisons, and a step-by-step action plan you can start tonight.

Why Menopause Ruins Sleep: The Hormonal Connection

Sleep problems during menopause aren't imagined, and they aren't simply a side effect of stress or aging. They're rooted in measurable hormonal changes that directly affect your brain's sleep machinery.

What Estrogen and Progesterone Actually Do for Sleep

Estrogen plays a surprisingly large role in sleep quality. It helps regulate body temperature, supports serotonin production (a precursor to melatonin, your body's natural sleep hormone), and influences sleep architecture—the structure and depth of your sleep cycles. When estrogen declines during perimenopause and menopause, these systems falter.

Progesterone has its own contribution. It has mildly sedating properties and appears to promote deep, restorative sleep. As ovulation becomes irregular and progesterone levels drop, many women notice lighter sleep and more frequent awakenings—often years before their final period.

Hot Flashes, Night Sweats, and the 3 a.m. Wake-Up

Vasomotor symptoms—hot flashes and night sweats—are the most visible culprits. During a night sweat, your blood vessels dilate rapidly and your core temperature rises, waking you abruptly. Research suggests that even "silent" hot flashes (temperature surges too subtle to notice) can fragment sleep without you consciously waking.

The famous 3 a.m. awakening has a biological logic. Cortisol, the stress hormone, naturally begins rising in the early morning hours. If your sleep is already fragile from hormonal shifts, this cortisol surge can push you into full wakefulness—often accompanied by a racing heart or anxious thoughts.

Perimenopause vs. Menopause: Not the Same Sleep Story

It's worth distinguishing the two. Perimenopause is the transition phase—often lasting four to eight years—when hormones fluctuate unpredictably, sometimes spiking higher than normal before falling. Paradoxically, many women report their worst sleep during perimenopause precisely because of this volatility. Menopause, technically, begins 12 months after your last period, when hormones stabilize at low levels.

Understanding where you are in this timeline matters, because it influences which treatments make sense. If your periods are still irregular but sleep is deteriorating, mention perimenopause explicitly when you speak with a doctor—many aren't trained to recognize sleep complaints as a menopause symptom.

The Compounding Factors

Hormones aren't acting alone. During midlife, sleep problems are often amplified by:

• Mood changes: Anxiety and depression, which rise during the transition, are strongly linked to insomnia.
• Sleep apnea: The risk of obstructive sleep apnea increases significantly in women after menopause, yet it frequently goes undiagnosed.
• Restless legs: Declining estrogen is associated with restless legs syndrome, which worsens at night.
• Life stress: Career demands, caregiving, and relationship changes often collide with this hormonal window.

This matters because the right remedy depends on the right cause. Supplements won't fix undiagnosed sleep apnea, and sleeping pills won't address hot flashes. This is why accurate identification—not guessing—is essential.

The Sleep Aid Comparison: Supplements, OTC, and Prescriptions

With so many options marketed for sleep, a side-by-side view helps you weigh effectiveness, safety, and effort. Below is a comparative overview of the major categories.

Option	How It May Help	Evidence Strength	Key Considerations
Magnesium glycinate	Supports muscle relaxation, GABA activity, and stress regulation	Moderate	Well-tolerated; 200–400 mg typical dose; excess may cause loose stools with other forms
Melatonin	Signals the sleep-wake cycle that it's time to rest	Moderate (strongest for sleep timing issues)	Low doses (0.5–3 mg) often better than high; helpful if your circadian rhythm is disrupted
Valerian root	May increase GABA availability; mildly sedating	Weak-to-moderate, mixed studies	300–500 mg; effects build over weeks; avoid before surgery or with sedatives
L-theanine	Promotes calm without sedation; may reduce bedtime anxiety	Modest	100–200 mg; generally well tolerated
Black cohosh	Traditionally used for hot flashes; sleep benefit likely indirect	Mixed; large trials largely negative for sleep itself	Rare liver toxicity reported; avoid with liver disease
OTC antihistamine sleep aids	Sedation via antihistamine blockade	Weak; tolerance builds quickly	Next-day grogginess, dry mouth; not recommended for regular use, especially over 65
HRT (estrogen ± progesterone)	Addresses root cause: reduces hot flashes and night sweats, may improve sleep directly	Strong for vasomotor symptoms	Requires prescription; individual risk assessment needed (blood clots, breast cancer risk factors)
Gabapentin	Reduces hot flashes; mildly sedating	Moderate	Off-label for this use; dizziness, fatigue; prescription only
Low-dose paroxetine (Brisdelle)	SSRI that reduces hot flashes	Moderate	The only FDA-approved non-hormonal option for vasomotor symptoms
Prescription sleep medications (e.g., eszopiclone)	Directly induce sleep	Strong for short-term sleep induction	Dependence risk, next-day impairment, complex sleep behaviors; short-term use advised
CBT-I (therapy, not a pill)	Retrains sleep patterns and thought habits	Strong—first-line treatment for chronic insomnia	Requires weeks of effort; durable, medication-free results

A quick summary: supplements offer gentle support with modest evidence; prescription options can be powerful but carry real risks; and CBT-I offers the most durable benefits with the fewest side effects—yet remains the least utilized option in practice.

Natural Supplements That Actually Help (And How to Take Them)

Most articles say "magnesium and melatonin may help" and stop there. Here's the more useful version: what the evidence supports, what doses are typically studied, and who should be cautious.

Magnesium: The Most Commonly Deficient Sleep Mineral

Magnesium is involved in over 300 enzymatic reactions, including those that regulate GABA—the neurotransmitter responsible for calming neural activity. Low magnesium is associated with anxiety, muscle tension, and restless sleep, and studies in middle-aged and older adults suggest magnesium supplementation can modestly improve sleep quality and reduce insomnia symptoms.

Why does this matter for menopause specifically? Hormonal shifts can affect how your body handles magnesium, and symptoms like night sweats and stress may increase losses. Many women in midlife don't meet recommended intakes through diet alone—a pattern that often goes unnoticed because blood tests for magnesium are imperfect markers of whole-body status.

Practical guidance:

• Form: Magnesium glycinate is often preferred for sleep—it's well absorbed and less likely to cause digestive upset than magnesium oxide or citrate.
• Typical dose studied: 200–400 mg of elemental magnesium daily.
• Timing: 1–2 hours before bed, though consistency matters more than precise timing.
• Caution: Talk to a doctor if you have kidney disease, and note that magnesium can interact with certain antibiotics, bisphosphonates, and blood pressure medications. Excessive intake from supplements can cause diarrhea.

If you want a broader grounding in how minerals work together, our guide to magnesium benefits, energy, and muscle support covers absorption and food sources in detail.

Melatonin: Less Is Often More

Your pineal gland releases melatonin in response to darkness, signaling to your circadian system that night has arrived. During perimenopause, disrupted sleep-wake cycles and evening cortisol irregularities can blunt this signal.

Here's the counterintuitive part: higher doses aren't better. Research suggests 0.5–3 mg taken 1–2 hours before bed is often as effective as—or more effective than—the 5–10 mg doses found in many products, with fewer side effects like morning grogginess and vivid dreams.

Important notes:

• Melatonin is best suited to sleep-onset and circadian problems, not middle-of-the-night waking caused by hot flashes.
• Supplement quality varies widely; melatonin content has been found in studies to deviate significantly from label claims. Choose third-party-tested brands.
• It can interact with blood thinners, diabetes medications, and immunosuppressants.
• It is not a sedative—it works with your body's rhythm, so use it alongside a consistent sleep schedule.

Valerian Root, Chamomile, and L-Theanine

Valerian root has a long history of traditional use for insomnia, though clinical trials show mixed results. If you try it, doses of 300–500 mg about an hour before bed are typical, and benefits may take two or more weeks to appear. Avoid combining it with alcohol, sedatives, or other calming supplements.

Chamomile as tea is gentle and low-risk, with modest evidence for relaxation. The effect is mild—think of it as a bedtime ritual with a small pharmacological bonus rather than a treatment.

L-theanine, an amino acid from green tea, promotes a state of calm alertness. For women whose insomnia is driven by a racing mind at bedtime, 100–200 mg in the evening may take the edge off without causing sedation.

Black Cohosh and Vitamin E: Honest Assessments

Black cohosh is frequently marketed for menopause symptoms, including sleep. The evidence is genuinely mixed: some trials suggest modest relief of vasomotor symptoms, but larger, rigorous studies have not consistently confirmed benefits, and sleep improvement—when seen—likely follows from reduced hot flashes rather than a direct sleep effect. Rare but serious liver injury has been reported. If you have any liver condition or take hepatotoxic medications, avoid it.

Vitamin E has some limited evidence for reducing hot flash severity, which could indirectly help sleep. It's also relevant to overall nutrient status in midlife—many women simultaneously fall short in vitamin D, which supports bone health and mood. For context on complementary nutrients, see our guides to vitamin D sources and safety and vitamin K, bone, and blood health.

What About Ashwagandha?

Ashwagandha, an adaptogenic herb, shows preliminary promise for stress-related insomnia and may modestly lower cortisol. However, evidence in menopausal women specifically is limited, and rare reports of liver injury exist. It can also stimulate thyroid activity and interact with thyroid medications and immunosuppressants. Treat it as experimental rather than established.

A Word on Quality and Interaction

Supplements in many countries are regulated more like foods than drugs, meaning potency and purity vary. Look for third-party certifications (USP, NSF, ConsumerLab). And because natural doesn't mean harmless, always tell your doctor about everything you take—herbal products interact with prescription medications more often than most people realize.

Summary: For most women, the best-supported natural starting points are magnesium glycinate (200–400 mg) and low-dose melatonin (0.5–3 mg), paired with solid sleep habits. Everything else is optional experimentation with varying evidence.

Prescription Options: When Supplements Aren't Enough

There's no prize for enduring severe sleep deprivation. If sleep problems persist despite consistent lifestyle and supplement efforts—or if insomnia is affecting your mood, memory, safety, or work—it's time to discuss medical options. These aren't failures; they're tools.

Hormone Replacement Therapy (HRT): Treating the Cause

HRT is the most effective treatment for hot flashes and night sweats, and by extension one of the most effective treatments for menopausal sleep disruption caused by vasomotor symptoms. Estrogen therapy (combined with progesterone if you have a uterus) reduces the frequency and intensity of night sweats, and sleep improvements often follow. Some evidence suggests estrogen may also directly support sleep quality.

The balanced view: For most healthy women under 60 or within 10 years of menopause onset, modern guidelines consider HRT an acceptable and often beneficial option. Risks—including blood clots, stroke, and breast cancer—depend heavily on your personal and family history, the type of HRT, dose, and duration. The infamous findings from the early 2000s have been substantially reinterpreted: timing and formulation matter enormously. This is a decision to make with a knowledgeable clinician, not based on headlines.

Non-Hormonal Prescriptions

Not everyone can or wants to take hormones. Several alternatives exist, most used off-label for menopause symptoms:

• Low-dose paroxetine (Brisdelle): The only FDA-approved non-hormonal medication for hot flashes. At low doses it improves vasomotor symptoms without acting as an antidepressant. Side effects can include nausea and reduced libido.
• Gabapentin: Originally an epilepsy and nerve-pain drug, gabapentin reduces hot flashes and has sedating properties that can improve sleep. Typical doses for this purpose are taken at bedtime. Dizziness and daytime fatigue are the most common complaints; dose adjustments may be needed with kidney impairment.
• Trazodone: A low-dose antidepressant commonly prescribed off-label for insomnia. It's non-habit-forming, though it can cause next-day drowsiness and, rarely, orthostatic dizziness.
• Venetoclax-family alternatives—note on newer agents: Newer neurokinin receptor antagonists (fezolinetant) specifically block the brain pathway that triggers hot flashes. Early data show reduced vasomotor symptoms and improved sleep; liver monitoring is required. Ask whether this class is appropriate for you.
• Conventional sleep medications (eszopiclone, zolpidem, others): These reliably induce sleep but carry risks of dependence, next-day impairment, and complex sleep behaviors (sleepwalking, sleep-driving). Most guidelines recommend short-term or intermittent use only, and they do nothing for the underlying hot flashes driving you awake.

Why a Diagnosis Should Come First

One critical point: midlife insomnia is sometimes the presenting symptom of sleep apnea, thyroid dysfunction, depression, or medication side effects. Taking a sleeping pill masks the symptom while the underlying condition progresses. A good clinician will screen for these before prescribing. If you snore loudly, wake gasping, or feel unrefreshed despite adequate hours in bed, ask specifically about a sleep study.

Questions About Fertility Aren't Relevant Anymore—But Other Hormone Questions Are

If you're still in perimenopause with irregular cycles, low-dose oral contraceptives are another legitimate option that stabilizes hormonal swings and often improves sleep. This is one more reason clarifying your menopausal stage matters.

Cognitive Behavioral Therapy for Insomnia (CBT-I): The Underrated Gold Standard

Here's what most menopause articles—and many doctors—get wrong: the first-line treatment for chronic insomnia isn't a supplement or a pill. It's CBT-I, a structured behavioral program recommended by the American Academy of Sleep Medicine and the American College of Physicians ahead of all medications.

CBT-I works by addressing the two engines of chronic insomnia: behaviors that inadvertently maintain poor sleep, and the anxious, clock-watching thought patterns that turn one bad night into months of them. For menopausal women, CBT-I is especially valuable because it works regardless of what your hormones are doing—and studies show it produces durable improvements that outlast any medication.

The Core Components, Step by Step

• Sleep restriction: Counterintuitively, you temporarily limit time in bed to match the amount you actually sleep, building sleep pressure and consolidating fragmented sleep. Time in bed is then gradually extended as efficiency improves.
• Stimulus control: Re-associating your bed with sleep. Rules include: go to bed only when sleepy, get out of bed if awake more than ~20 minutes, use the bed only for sleep and intimacy, and wake at the same time daily—no matter how the night went.
• Cognitive restructuring: Identifying and challenging catastrophic sleep thoughts ("If I don't sleep, tomorrow is ruined") that fuel nighttime anxiety.
• Sleep hygiene education: Optimizing environment and habits—the supporting cast, not the star.
• Relaxation training: Diaphragmatic breathing, progressive muscle relaxation, or body-scan meditation to lower physiological arousal.

How to Access CBT-I

• Online programs: Several digital CBT-I programs have strong clinical trial evidence and are often the most accessible and affordable route.
• Trained therapists: Look for practitioners certified in behavioral sleep medicine.
• Books with structured programs: Clinician-developed self-help CBT-I workbooks can be effective for motivated readers with mild to moderate insomnia.

The honest trade-off: CBT-I requires 4–8 weeks of consistent effort, and sleep restriction can feel harder before it feels better. But for chronic insomnia, effect sizes match or exceed sleeping pills—without dependence, tolerance, or a morning fog.

Your Personalized Sleep Action Plan: 7 Steps to Start Tonight

Knowledge only helps when it's applied. Here's a practical sequence that combines everything above into an implementable plan.

Step 1: Track for one week. Before changing anything, keep a simple sleep diary: bedtime, estimated time asleep, number and cause of awakenings (hot flash? 3 a.m. cortisol spike? need to urinate?), wake time, and daytime energy. This single week of data will tell you more than months of guessing—and it becomes gold when you eventually talk to a doctor.

Step 2: Fix the environment first. Cool (around 65°F / 18°C), dark, and quiet. Consider moisture-wicking sleepwear, layered bedding you can throw off, and a bedside fan. A lukewarm shower 1–2 hours before bed paradoxically helps—cooling afterward triggers sleepiness.

Step 3: Set the behavioral foundation. Consistent wake time daily. Caffeine cutoff 8–10 hours before bed (caffeine metabolism slows with age). Alcohol earlier than usual or skipped entirely—it fragments sleep and triggers night sweats. A wind-down routine that doesn't involve screens.

Step 4: Add one supplement—not five. Start with magnesium glycinate 200–400 mg about 1–2 hours before bed for two weeks. If falling asleep (rather than staying asleep) is the main issue, add low-dose melatonin 0.5–3 mg. Change one variable at a time so you can actually tell what's working.

Step 5: If two weeks of hot-flash-driven waking persists, escalate the vasomotor problem. Frequent night sweats respond best to treatments targeting hot flashes—whether that's a discussion about HRT, gabapentin, or low-dose paroxetine with your doctor. No amount of melatonin will stop a night sweat.

Step 6: Start CBT-I if insomnia has become chronic. If sleep problems occur three or more nights a week for more than a month, begin a structured CBT-I program in parallel. It's compatible with every other step.

Step 7: Escalate to medical care if needed—without guilt. If weeks of consistent effort haven't produced meaningful improvement, book the appointment. Chronic sleep deprivation raises risks for cardiovascular disease, depression, cognitive decline, and weight gain. Treating it is preventive health care, not indulgence.

General nutrition matters too, especially in midlife. A broad foundation—from protein and B vitamins to minerals—supports energy metabolism, mood, and stress resilience. Our guide to multivitamin ingredients, usage, and safety explains how to evaluate whether a foundational supplement makes sense for you, and our overview of vitamin C, immunity, and antioxidant support covers nutrients relevant to stress physiology.

When to Talk to Your Doctor: Red Flags and Questions to Ask

Situations That Warrant a Prompt Appointment

• Insomnia three or more nights per week lasting longer than one month despite self-help measures
• Loud snoring, witnessed pauses in breathing, gasping at night, or severe unrefreshing sleep (possible sleep apnea)
• Overwhelming daytime sleepiness affecting driving or work safety
• Mood changes: persistent low mood, hopelessness, or anxiety that interferes with daily life
• Irregular or very heavy bleeding during perimenopause (needs evaluation independent of sleep)
• Chest discomfort, leg swelling, or new symptoms after starting any supplement or medication
• You're considering HRT or prescription options—these require professional risk assessment

A Ready-to-Use Conversation Guide

Many women report feeling dismissed when raising menopause sleep issues. Walking in prepared changes the dynamic. Bring your one-week sleep diary and ask:

• "Where do you think I am in the menopause transition, and could my hormones be driving my sleep problems?"
• "Could something else—sleep apnea, thyroid issues, depression, or my medications—be contributing?"
• "Am I a candidate for HRT? What are my personal risks and benefits?"
• "What non-hormonal prescription options would you consider, and why?"
• "Do I have any nutritional gaps—iron, vitamin D, magnesium—that could affect sleep or restless legs?"
• "Can you refer me to a CBT-I program or a behavioral sleep medicine specialist?"
• "If we try a medication, what's the plan for reviewing whether it's still needed?"

If the first clinician waves off your concerns, it's reasonable to seek a menopause-focused practitioner or sleep specialist. Persistent advocacy is often how women get appropriate care.

Frequently Asked Questions About Menopause Sleep Problems

What is the best natural remedy for menopause insomnia?

CBT-I is the most effective non-drug approach overall. Among supplements, magnesium glycinate (200–400 mg) and low-dose melatonin (0.5–3 mg) have the strongest evidence. However, the best choice depends on the cause—if night sweats wake you, treating the hot flashes comes first. Consult a doctor before starting supplements, especially with existing conditions or medications.

Does menopause insomnia ever go away?

For most women, sleep improves once hormone levels stabilize after the menopause transition, but the timeline varies widely and can span several years. Problems left unaddressed can become chronic insomnia independent of hormones. Actively managing symptoms with sleep habits, CBT-I, and if needed medical treatment shortens the struggle considerably.

Why do I wake up at 3 a.m. during menopause?

A combination of falling nighttime estrogen and progesterone, night sweats, and a natural early-morning cortisol peak makes this hour a perfect storm for awakening. Falling asleep again is often sabotaged by clock-watching and frustration. Keeping the room cool, avoiding checking the time, and using slow breathing can help you drift back off.

What can I take during menopause to help me sleep?

Options range from supplements like magnesium glycinate (200–400 mg), melatonin (0.5–3 mg), and valerian root (300–500 mg) to prescription treatments including HRT, gabapentin, low-dose paroxetine, and short-term sleep medications. Start with lifestyle foundations, add one evidence-based supplement at a time, and involve your doctor if problems persist beyond a few weeks.

How long does menopause insomnia last?

Sleep disturbance can begin during perimenopause—years before the final period—and last anywhere from a few years to longer if untreated. Studies suggest vasomotor symptoms persist an average of seven or more years for many women. Early, consistent management significantly reduces the duration of the problem.

Can magnesium really improve menopause sleep?

Magnesium supports GABA activity, muscle relaxation, and stress regulation, and supplementation studies show modest improvements in sleep quality, particularly in people with low intake. It won't eliminate hot flashes, but it can reduce the tension and restlessness that make nights harder. Kidney disease is a contraindication, so check with a doctor first.

Is melatonin safe to take every night during menopause?

Low doses (0.5–3 mg) taken nightly are generally well tolerated for extended periods in research settings. Main side effects are morning grogginess and vivid dreams at higher doses. Because supplement quality varies, choose third-party-tested products, and review ongoing use with your doctor if it isn't clearly helping.

Does HRT help with sleep?

Yes, particularly when night sweats are driving awakenings. Estrogen-based HRT reduces vasomotor symptoms effectively, and sleep quality often improves as a result, with some evidence of direct sleep benefits. Suitability depends on your age, time since menopause, and personal risk factors, so it requires individualized medical assessment.

Are OTC sleep aids like diphenhydramine safe for menopausal women?

They're not recommended for regular use. Tolerance develops within days, next-day grogginess impairs function, and anticholinergic effects are associated with cognitive concerns in older adults. They also don't address hot flashes. Occasional use is one thing; relying on them nightly is another.

Can sleep apnea start or worsen during menopause?

Yes—the risk of obstructive sleep apnea rises substantially in women after menopause, partly due to hormonal effects on muscle tone and weight redistribution. Symptoms in women are often subtler than in men: insomnia, fatigue, and morning headaches rather than dramatic snoring. Any suspicion warrants a sleep evaluation.

Does alcohol help or hurt menopause sleep?

Alcohol may help you fall asleep faster but fragments the second half of the night, suppresses REM sleep, and commonly triggers night sweats. For many menopausal women, cutting evening alcohol is one of the highest-impact changes they can make.

Should I get a blood test to check my hormone levels?

Generally not necessary for diagnosis—menopause is defined clinically by symptoms and menstrual history, and hormone levels fluctuate too much day to day to be reliable. Blood tests are useful to rule out thyroid dysfunction or iron deficiency (relevant to restless legs), which can mimic or worsen sleep problems.

Key Takeaways

• Menopause sleep problems stem from declining estrogen and progesterone, which disrupt temperature regulation, melatonin production, and sleep depth.
• Perimenopause—hormonal fluctuation, not just decline—often produces the worst sleep; identifying your stage guides treatment choices.
• The best-supported natural menopause sleep aids are magnesium glycinate (200–400 mg) and low-dose melatonin (0.5–3 mg); change one thing at a time.
• Black cohosh, ashwagandha, and valerian have mixed or limited evidence and real interaction risks—use caution and disclose them to your doctor.
• If night sweats wake you repeatedly, treat the hot flashes—HRT, gabapentin, or low-dose paroxetine address the cause; sedatives don't.
• CBT-I is the recommended first-line treatment for chronic insomnia, with durable results and no medication side effects.
• Rule out sleep apnea, thyroid dysfunction, and depression before assuming hormones are the whole story.
• A one-week sleep diary transforms vague complaints into actionable medical data.
• OTC antihistamine sleep aids are unsuitable for regular use, especially past midlife.
• Chronic sleep deprivation is a health risk, not a rite of passage—seeking treatment is appropriate and effective.

Final Thoughts

Menopause-related sleep disruption is one of the most common—and most dismissible—symptoms of midlife, but it doesn't have to be endured. The path forward usually isn't one miracle remedy; it's a sequence: understand your hormonal context, build the environmental and behavioral foundation, add the best-evidenced supplements thoughtfully, and escalate to targeted medical treatment or CBT-I when the problem persists. Individual biology varies enormously—what transforms sleep for one woman does nothing for another—which is precisely why tracking your own patterns and partnering with a knowledgeable clinician beats guesswork every time. Start tonight with one small change, and build from there.

References

• National Institute on Aging. Sleep Problems and Menopause: What Can I Do? nia.nih.gov
• Office on Women's Health, U.S. Department of Health and Human Services. Menopause Treatment and Symptom Relief. womenshealth.gov
• The North American Menopause Society (NAMS). Nonhormonal treatments for menopause-associated vasomotor symptoms: position statement. Journal of Women's Health / Menopause.
• American Academy of Sleep Medicine. Clinical Practice Guideline for the Treatment of Intrinsic Circadian Rhythm Sleep-Wake Disorders and Behavioral treatments for chronic insomnia in adults. aasm.org
• Abbasi B, et al. The effect of magnesium supplementation on primary insomnia in elderly. Journal of Research in Medical Sciences.
• Ferracioli-Oda E, et al. Meta-analysis: melatonin for the treatment of primary sleep disorders. PLOS One.
• Maki PM, et al. Menopause management: hormone therapy and nonhormonal alternatives. Obstetrics and Gynecology.
• National Sleep Foundation. Women and Sleep research summaries. sleepfoundation.org

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