Sleep can feel surprisingly difficult during menopause. You may take longer to drift off, wake repeatedly during the night, or wake in the early hours and find it hard to get back to sleep. For some women, these changes may begin during perimenopause, before periods have stopped completely.
WHY MENOPAUSE AFFECTS SLEEP
It is not simply a question of age or having a busy mind. Changes in female hormones, especially oestrogen and progesterone, may directly influence sleep, while experiences such as night sweats, hot flushes, emotional tension and mood changes may further fragment rest. Research suggests that sleep disruption is common during the menopausal transition.
HOW IT DIFFERS FROM GENERAL SLEEP DIFFICULTIES
When we talk about sleep difficulties, we mean difficulty falling asleep, whether at the start of the night or after waking during the night or very early in the morning. Sleep disruption during menopause is not necessarily different in how it feels, although it can have distinct contributors, including hot flushes and night sweats. The day-to-day impact of general sleep difficulties in women and menopause-related sleep disruption can be similar: tiredness, irritability, difficulty concentrating or reduced performance.
However, not every sleep problem during menopause is caused by hormones. Some women experience changes even without hot flushes, and at this stage it may also be important to consider other factors, such as breathing-related sleep disruption, restless legs, mood changes, thyroid-related issues or the effects of medication.
You can explore specific content on how the body changes during hormonal transition in our complete guide to perimenopause and menopause.
WHAT SCIENCE SAYS ABOUT REISHI, LION'S MANE AND CORDYCEPS FOR SLEEP
Functional adaptogenic mushrooms are increasingly being explored for their relationship with the stress response, nervous system regulation, cognition and sleep. However, it is important to distinguish promising research from established clinical evidence.
REISHI
Reishi (Ganoderma lucidum) has a long history of traditional use and is especially interesting in the context of stress resilience and nervous system balance. Its bioactive compounds include polysaccharides and triterpenoids, which have been studied in relation to immune modulation, oxidative balance and physiological regulation.
Although Reishi is traditionally associated with healthy ageing, calm and restoration, there is currently limited high-quality human evidence showing a specific role for Reishi in menopausal sleep difficulties. Its possible relevance may instead lie in the broader relationship between stress, immune balance and sleep.
LION'S MANE
Lion's Mane (Hericium erinaceus) is especially interesting when sleep problems appear alongside cognitive fatigue, low mood or difficulty concentrating. Research has focused on compounds such as hericenones and erinacines, as well as their relationship with nerve growth factor and neuronal function. A small randomised, controlled trial involving 30 women explored the role of Lion's Mane in relation to menopausal experiences, mood and sleep. After 4 weeks, improvements were observed in indicators such as mood and some subjective discomforts.
CORDYCEPS
Cordyceps may be less intuitively associated with sleep, as it is often mentioned in relation to energy and physical performance. However, sleep quality is influenced by stress, energy metabolism, physical activity and nervous system regulation. Human studies are also emerging that directly explore Cordyceps sinensis and sleep.
A 2025 randomised clinical trial involving 90 people with primary sleep difficulties reported improvements in Pittsburgh Sleep Quality Index scores with Cordyceps sinensis compared with a placebo over 28 days. This is encouraging, but the study investigated a specific fermented Cordyceps preparation rather than all Cordyceps products, so the results cannot be automatically applied to every preparation.
HOW TO INCORPORATE HIFAS-MENOPAUSE
HIFAS-Menopause is a Hifas da Terra food supplement formulated with the changing needs of women during the menopausal transition in mind, combining selected adaptogenic functional mushroom extracts within a broader nutritional approach. When considering a mushroom-based supplement for sleep, do not limit the question to “what can I take to sleep?”. Instead, reflect on why your sleep has changed. Are you waking because of night sweats? Is stress keeping your nervous system on alert? Do you feel more emotionally tense? Has your digestion changed? Supporting sleep during menopause is rarely achieved through a single isolated action.
HIFAS-Menopause can form part of an integrated approach alongside a nutrient-rich diet, physical activity, stress management, good sleep habits and appropriate medical support when needed. It should not be considered a substitute for prescribed hormonal support or medical assessment when these are indicated.
SLEEP HYGIENE: WHAT CAN ALREADY SUPPORT YOU WITHOUT SUPPLEMENTATION
- Keep your bedroom cool. If hot flushes or night sweats wake you, a cooler bedroom, breathable bedding and light sleepwear can make a meaningful difference.
- Keep a consistent bedtime and wake-up time. Try to maintain broadly similar times for going to bed and waking up, even at weekends.
- Get morning sunlight. Exposure to natural light early in the day helps regulate your body clock.
- Exercise regularly. Regular physical activity can support sleep, mood and metabolic health during menopause.
- Be mindful of caffeine and alcohol. Caffeine can remain in the body for several hours, while alcohol may make you feel sleepy at first but can fragment sleep later on.
- Create a wind-down period. Set aside 30 to 60 minutes without work emails, stimulating television or endless screen scrolling. Reading, gentle stretching, breathing exercises or meditation can help signal that the day is coming to an end. Do not stay awake in bed indefinitely.
- If you are fully awake for a prolonged period, get up and do something quiet in low light before returning to bed when you feel sleepy. If sleep problems are persistent, do not simply accept them as something you have to put up with because you are going through menopause. Effective support options are available.