Insomnia

Insomnia

You toss and turn in bed and the idea of an early night is a distant memory.

Or perhaps you fell asleep quickly, but at 3:00 a.m. you're wide awake. Or worse, you get up to change your pyjamas and sheets because of night sweats.

Does that sound familiar?

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Do you struggle to sleep at night?

Insomnia during menopause is one of the most common symptoms, affecting up to 61% of women. It's not simply a matter of sleeping less — lack of sleep can directly affect energy, concentration, memory, mood and overall wellbeing.

Waking up several times during the night or failing to achieve deep, restorative sleep can make days feel longer, heavier and harder.

During menopause, hormonal changes — particularly the decline in oestrogen and progesterone — disrupt the natural sleep-wake cycle. This increases the difficulty of falling asleep and promotes night-time awakenings.

In addition, other symptoms such as stress, hot flushes, night sweats and anxiety worsen sleep quality, creating a vicious cycle that affects both body and mind.

Why can't you fall asleep during menopause?

  • Decline in oestrogen: Oestrogen regulates the sleep-wake cycle and the production of neurotransmitters such as serotonin. Its decline can cause sleep disorders, difficulty falling asleep and frequent night-time awakenings.
  • Reduction in progesterone: Progesterone has a natural sedative effect. When it decreases, the quality of night-time rest declines and difficulty falling asleep increases.
  • Hot flushes and night sweats: Vasomotor symptoms are common during menopause and can cause frequent awakenings during the night, interrupting deep and restorative sleep. This can increase daytime fatigue and cause irritability or concentration problems.
  • Increased stress and anxiety: Hormonal fluctuations can raise cortisol levels, the stress hormone, keeping the mind active at night and promoting insomnia.
  • Circadian rhythm disruption: Our body follows an internal clock, the circadian rhythm, which regulates sleep, energy and temperature. During menopause, this clock goes out of sync and the production of melatonin, the sleep hormone, decreases, making deep and restorative rest more difficult.

How does insomnia affect your daily life?

Insomnia doesn't only affect your hours of sleep. Its effects show up in your mood, energy and health, and can make day-to-day life feel heavier and more exhausting. Prolonged insomnia can cause: 

  • Chronic fatigue and a sense of exhaustion: Lack of sleep makes you feel constantly tired, even after sleeping for several hours, affecting your productivity and energy for daily activities.
  • Irritability, mood swings and anxiety: Poor sleep disrupts emotional regulation, increasing irritability and the feeling of stress, and causing emotions such as frustration or anxiety to intensify.
  • Difficulty concentrating or remembering things: Deep sleep is key for memory and concentration. Lack of rest can lead to frequent forgetfulness and difficulty focusing on everyday or work tasks.
  • Greater pain sensitivity and increased perceived stress: Poor sleep can amplify the perception of pain and increase bodily tension, making even mild discomfort feel more intense.
  • Risk of worsening other menopause symptoms: Insomnia can amplify hot flushes, night sweats and anxiety, creating a cycle that makes it harder to recover restorative sleep and affects your overall wellbeing.
Say goodbye to insomnia with Complejo Serenidad

Say goodbye to insomnia with Complejo Serenidad

Our Complejo Serenidad is designed to support your body during menopause and help you sleep better naturally, even when stress and hot flushes won't let you. 

What makes it special?

  • Black cohosh: a key ingredient that acts directly on hot flushes, helping to reduce their intensity and frequency, which promotes deeper and more continuous rest.
  • Ashwagandha: an adaptogen that helps reduce stress and regulate cortisol levels.
  • Marine magnesium: promotes muscular and nervous relaxation, helping you fall asleep more easily

Taking Complejo Serenidad helps your body relax, fall asleep more easily and wake up with more energy, breaking the cycle of insomnia and fatigue.

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Factors that can intensify the onset of insomnia:

  • Chronic stress or constant worry: When we experience anxiety, worry or accumulated stress, the nervous system stays on alert, making it harder for the body to relax and fall asleep. During menopause, hormonal changes can increase sensitivity to stress, making it easier for worries to disrupt rest. 
  • Unsuitable environment: Sleeping in a room that is too warm, with excessive light, noise or an uncomfortable mattress can make it harder for the body to reach deep sleep. Temperature and comfort directly influence the ability to relax and maintain continuous sleep cycles.  
  • Stimulant consumption: Caffeine keeps the brain active, alcohol causes night-time awakenings and heavy digestion makes it harder to fall asleep.
  • Lack of physical activity during the day: Moderate activity helps generate tiredness naturally and regulate circadian rhythms. Spending the day inactive can mean the body doesn't register the need to sleep at night. 
  • Digestive disturbances: Problems such as acidity, reflux or heavy digestion can wake you up several times during the night, fragmenting sleep and reducing time spent in deep, restorative phases.

How can we prevent insomnia during menopause?

Nutritional tip: 

  • Avoid caffeine in the afternoon and evening: Coffee, black tea, caffeinated soft drinks or chocolate can keep your brain active and interfere with sleep. Opt for decaffeinated drinks or relaxing herbal infusions, such as chamomile, linden or valerian.
  • Avoid alcohol and heavy meals before bed: Alcohol can cause night-time awakenings. Very heavy, spicy or high-fat dinners make digestion harder and can cause reflux, making it difficult to fall asleep.
  • Stay well hydrated, but don't overdo it before bed: Drinking enough water throughout the day helps prevent dehydration, but very high intake just before bed can cause you to wake up to urinate.

  • Avoid sauces, fizzy drinks or supplements containing caffeine or sugars, as they can make it harder to fall asleep.
  • Include foods that promote relaxation and melatonin production:
  • Tryptophan-rich foods: turkey, eggs, walnuts, pumpkin seeds. This amino acid helps produce serotonin, which is converted into melatonin.

  • Magnesium and zinc: found in nuts, legumes, avocado and dark chocolate, they help relax muscles and the nervous system.

  • Complex carbohydrates: wholegrain bread, oats or quinoa at dinner can promote tryptophan absorption and improve sleep.

Exercise tips: 

Exercise helps prepare your mind and body for restorative sleep. 

  • Meditation and breathing before sleep: Meditation, deep breathing or diaphragmatic breathing help calm the mind, reduce tension and lower cortisol levels, making it easier to fall asleep.

  • Yoga and gentle stretching: Practising yoga or gentle stretching in the afternoon or evening relaxes muscles, reduces bodily stiffness and helps your nervous system enter a more relaxed state.

  • Physical activity during the day: Walking, swimming, cycling or any moderate exercise helps regulate your circadian rhythm, increases natural tiredness and promotes deeper sleep at night.

  • Avoid intense exercise just before bed: Very demanding workouts can activate the body and keep you alert, making it harder to fall asleep.

Additional tips: 

  • Establish a regular sleep routine: going to bed and waking up at the same time every day can improve sleep quality. 
  • Create a sleep-friendly environment by keeping your bedroom dark, cool and quiet. 
  • Avoid stimulating activities: watching television, using electronic devices or working late at night can be stimulating. Opt for relaxing activities such as reading a book or listening to gentle music.
  • Try relaxation techniques: a warm bath before bed, aromatherapy with lavender essential oils or progressive muscle relaxation exercises can help prepare your body and mind for sleep.
Our medical team is here to support you

Our medical team is here to support you

Remember, you are not alone.

If you have any questions or need personalised advice, you can contact our medical team via a free, no-obligation informational call.

We listen to you, support you and help you at every step of this new stage.

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