Is Melatonin Good for Sleep? What Women in Perimenopause Should Know
If you’ve ever struggled with sleep, you’re not alone—especially in midlife.
Many women in perimenopause find themselves wide awake at 2 AM, staring at the ceiling and wondering what happened to the days of falling asleep easily and staying there.
It’s no surprise that melatonin supplements have become a go-to solution for many. But is popping a melatonin gummy really the best way to get the restorative sleep your body craves?
The answer isn’t as simple as yes or no. Let’s break it down.
What Is Melatonin?
Melatonin is a hormone your body naturally produces in response to darkness. It’s part of your circadian rhythm—the internal clock that helps regulate sleep and wake cycles.
When it gets dark, melatonin levels rise, signalling to your body that it’s time to wind down. In the morning, exposure to sunlight helps suppress melatonin and increase cortisol, giving you energy for the day.
Why Sleep Changes in Perimenopause
During perimenopause, fluctuating estrogen and progesterone levels can affect sleep quality. Progesterone, in particular, has a calming effect on the brain, and as levels drop, you may find it harder to fall or stay asleep.
Stress also plays a role. Higher cortisol levels from chronic stress can interfere with melatonin production and disrupt your natural circadian rhythm.
Should You Take Melatonin Supplements?
Melatonin supplements can be helpful in certain situations, like jet lag or temporary circadian rhythm disruptions. But they aren’t a magic bullet—especially for women in perimenopause.
Here’s why:
Melatonin isn’t a sedative. It doesn’t “make” you sleep; it signals to your body that it’s time to sleep. If your insomnia is due to stress, blood sugar imbalances, or hormonal shifts, melatonin might not address the root cause.
Over-supplementing can backfire. High doses of melatonin (common in many over-the-counter products) may desensitize your receptors over time, making your sleep issues worse.
It doesn’t fix lifestyle factors. Poor sleep hygiene, late-night screen time, or skipping meals can all suppress natural melatonin production.
Supporting Your Body’s Natural Melatonin Production
The good news? There are simple, effective ways to support your body’s natural ability to produce melatonin:
Morning sunlight exposure: Get outside within 30–60 minutes of waking for 5–10 minutes. This helps regulate your circadian rhythm and supports healthy melatonin production at night.
Limit screens at night: Blue light from phones and TVs suppresses melatonin. Try dimming lights and using blue light blockers in the evening.
Balance your blood sugar: Eat balanced meals with protein and carbs to prevent 2 AM wakeups due to blood sugar drops.
Support your nervous system: Gentle yoga, breathwork, or a warm bath can help calm cortisol and signal your body it’s safe to sleep.
What About Essential Oils for Sleep?
One of my favourite non-supplemental ways to support sleep is using calming essential oils. Lavender, cedarwood, and Roman chamomile are known for their relaxing properties and can help set the stage for restful sleep.
I often diffuse a blend of lavender and cedarwood in the evening or apply a diluted mix to the bottoms of my feet before bed. It’s a simple ritual that helps signal to my body it’s time to unwind—no pills required.
The Bottom Line
Melatonin supplements aren’t inherently bad, but they may not be the long-term solution for perimenopausal sleep struggles. Supporting your natural circadian rhythm with light exposure, stress management, and nourishing food can make a bigger impact.
Small shifts in your daily habits can lead to more restful nights—and a more resilient body and mind during the day.
Want to learn more about supporting your metabolism, hormones, and sleep in midlife? Join me in The Nourished Collective—your hub for thriving through perimenopause and beyond.