Menopause is a transformative phase in a woman’s life, but it often brings frustrating disruptions—especially to sleep. Many women experience insomnia, night sweats, restless legs, and frequent awakenings. These disturbances are largely due to hormonal changes, particularly the decline in oestrogen and progesterone, both of which play a role in regulating sleep. Lower oestrogen levels can increase body temperature (causing night sweats), while a drop in progesterone can lead to heightened stress and anxiety, making it harder to fall and stay asleep.
Other factors that contribute to sleep issues include:
- Increased cortisol levels: A stress hormone that rises with menopause, making it difficult to relax.
- Reduced melatonin production: The sleep hormone naturally declines with age, leading to lighter, less restorative sleep.
- Joint discomfort and muscle stiffness: Common in menopause, these can cause physical discomfort at night.
How Can Collagen Help with Sleep?
Collagen is often associated with skin and joint health, but it also plays a key role in promoting better sleep. Here’s how:
- Supports Neurotransmitters for Relaxation: Collagen contains glycine, an amino acid that promotes relaxation and reduces body temperature, preparing the body for deep sleep. Studies suggest that consuming glycine before bed can improve sleep quality and help you wake up feeling refreshed.
- Reduces Joint Pain and Stiffness: Many menopausal women experience joint discomfort, which can make sleeping difficult. Correxiko’s double-hydrolysed collagen supports joint health by helping repair cartilage, reducing inflammation, and improving mobility—leading to more comfortable rest.
- Stabilises Blood Sugar Levels: Fluctuations in blood sugar can wake you up during the night. Collagen helps balance glucose levels, preventing those midnight wake-ups that disrupt deep sleep cycles.
- Enhances Skin Hydration and Reduces Night Sweats: Menopause often leads to dry, thinning skin, which can worsen night sweats. Collagen improves skin hydration and elasticity, helping to regulate body temperature and keep skin healthy.
How Much Collagen Should You Take for Sleep?
For sleep benefits, experts recommend taking 10g of high-quality collagen peptides daily. Correxiko’s double-hydrolysed collagen ensures optimal absorption, making it more effective at supporting restful sleep.
When Is the Best Time to Take Collagen for Sleep?
To maximise its sleep-enhancing benefits, take collagen 30-60 minutes before bed. Try mixing it into:
- A calming herbal tea (like chamomile or valerian root)
- Warm almond or oat milk with a dash of cinnamon
- A protein-rich evening smoothie
What to Cut Out for Better Sleep During Menopause
- Caffeine: Avoid coffee and strong tea in the afternoon/evening. Opt for decaf or herbal teas instead.
- Alcohol: While it may make you drowsy, it disrupts deep sleep and worsens hot flashes.
- Sugary foods: Sugar spikes blood sugar levels, leading to wake-ups during the night. Stick to balanced meals.
- Heavy meals before bed: Eating too late can cause digestion issues and discomfort that interfere with sleep.
Other Supplements That Help with Sleep During Menopause
In addition to collagen, the following supplements can support sleep quality:
Magnesium
Magnesium is an essential mineral that plays a crucial role in relaxation and sleep regulation. It helps to calm the nervous system, reduce muscle tension, and support the production of melatonin—the hormone responsible for managing your sleep-wake cycle. Many women going through menopause experience increased stress, anxiety, and restlessness, all of which can be exacerbated by low magnesium levels. Taking a magnesium supplement about 30 minutes before bed can help ease muscle cramps, reduce night-time awakenings, and improve overall sleep quality. Additionally, magnesium can be found in foods such as leafy greens, nuts, seeds, and dark chocolate, making it an easy nutrient to incorporate into your daily diet.
Omega-3
Omega-3 fatty acids are widely recognised for their anti-inflammatory properties, but they also play a significant role in sleep quality. Found in Correxiko’s supplements, Omega-3 supports brain function and promotes the production of melatonin. Since menopause can cause hormonal imbalances that disrupt sleep, Omega-3 helps regulate these fluctuations by balancing stress hormones and reducing inflammation in the body. Studies have also linked Omega-3 intake to improved sleep duration and deeper, more restorative sleep cycles. To maximise the benefits, consider taking Omega-3 with your evening meal to support melatonin production naturally.
Vitamin C
Vitamin C is not only essential for skin health and immune function, but it also plays a key role in managing stress and promoting better sleep. It supports adrenal health, which helps regulate cortisol—the body’s primary stress hormone. High cortisol levels, particularly in the evening, can make it difficult to relax and fall asleep. By taking Vitamin C, either through diet or supplements, you can help lower stress-related cortisol levels, promoting a calmer state before bedtime. Vitamin C enhances the absorption of collagen, making it a valuable addition to your nightly routine if you’re using Correxiko’s collagen for skin and joint support.
Melatonin
Melatonin is a naturally occurring hormone that signals to your body when it’s time to sleep. However, during menopause, melatonin production can decrease, leading to disrupted sleep patterns, trouble falling asleep, and frequent night-time wake-ups. Taking a melatonin supplement can help reset your circadian rhythm and encourage deeper, uninterrupted sleep. It’s best taken 30-60 minutes before bed in a low dose to mimic the body’s natural production. If you prefer a natural approach, melatonin-rich foods such as tart cherries, bananas, and walnuts can also help boost levels naturally.
Conclusion: Sleep During Menopause
Menopause-related sleep disturbances can be frustrating, but they are not inevitable. By incorporating collagen into your nightly routine, avoiding sleep disruptors, and adding supportive supplements like Omega-3, magnesium, and Vitamin C, you can improve sleep quality, reduce night sweats, and wake up feeling refreshed. Correxiko’s premium, double-hydrolysed collagen is an excellent addition to any menopause wellness routine, ensuring better rest, healthier skin, and stronger joints as you navigate this life stage. Start your journey towards more peaceful sleep today!