Research backs taking these herbs for a better night's sleep in menopause

Research review:

If sleep has become an issue now that you’re in the grip of your menopause hormones, you’re definitely not alone. The good news? Research shows that a couple of gentle herbs — Valerian and Lemon Balm — might offer some real support.

A 2013 clinical study set out to explore whether these two herbs could actually help women sleep better during menopause. [1] The researchers worked with 100 women aged 50 to 60, all of whom were struggling with sleep problems. They split the group in two: one group took a valerian and lemon balm supplement, while the other took a placebo.

To track results, they used a standard tool called the Pittsburgh Sleep Quality Index — a way for researchers to properly measure whether sleep has really improved. And the only difference between the two groups? One got the herbal remedy, the other didn’t.

So, what happened?

The women who took Valerian and Lemon Balm had significantly better sleep than those who didn’t. That meant less waking up at night, falling asleep more easily, and experiencing deeper, more restful sleep overall. The placebo group didn’t see the same improvements, so the difference was clear.

Key Takeaways from the Study

1. Valerian and Lemon Balm may ease menopause-related sleep problems.
2. The effects were seen relatively quickly — no long waiting period required.
3. These herbs may be better tolerated than hormone therapy, especially since HRT often doesn’t address sleep issues for many women and can come with side effects.
4. Consistency is key — take them regularly for best results.
5. Quality matters. Look for herbal tinctures or powders made from fresh herbs. Personally, I find fresh herbs work best — fresh Lemon Balm tea is lovely, and for Valerian (which has quite a strong taste), Valerian drops mixed into water or juice can be a good option.

Better sleep is possible in menopause — without the side effects, grogginess, or dependency of conventional sleep medications. If you’re curious, give Lemon Balm and Valerian a try and let us know how you get on in the comments below. And if you’ve tried them before, I’d love to hear if they helped you too.

Here’s to better sleep, even in menopause!

Other topics that you may find helpful:

Menopausal & Can't Sleep? Naturopath's top tips to help you

3 Herbs I Recommend for Menopause

Reference:

[1] https://pubmed.ncbi.nlm.nih.gov/24199972/