By Marc Dellière, Medical Consultant & Trainer – Specialist in Stress, Prevention & Integrative Health
Menopause is a major hormonal transition. Beyond hot flashes, many women describe lighter sleep, nighttime awakenings, and longer time falling asleep. These disturbances result from a combination of factors: hormones, thermoregulation, sleep breathing, pain, stress/anxiety.
Causes
Decreased estrogen & progesterone → disrupted thermoregulation, less “readable” circadian rhythm, reduced GABAergic sedative effect.
Hot flashes & night sweats → micro-awakenings, fragmented sleep.
Sleep apnea & periodic leg movements → reduced sleep efficiency.
Psychological & comorbid factors → anxiety, rumination, pain, metabolism.
Practical courses of action
Sleep hygiene: consistent bedtimes, cool & dark bedroom, no screens.
Stress management: breathing (cardiac coherence), relaxation/self-hypnosis, meditation.
CBT-I (cognitive behavioral therapy for insomnia).
Targeted treatment: if necessary, HRT (medical advice), Lactium®, rhodiola, magnesium, lemon balm, melatonin (depending on profile).
Screening: sleep apnea, RLS... (appropriate treatment makes a difference).
Natural & complementary quartet
💊 Lactium® (α-casozepine) — calms the system without sedation
Bioactive milk peptide acting on GABA-A receptors (calming pathway also recruited by progesterone metabolites, e.g., allopregnanolone). → Modulation of the autonomic nervous system, reduced stress reactivity, better preparation for sleep without residual drowsiness.
Particularly beneficial when the drop in progesterone leaves the system more reactive: progesterone is not “replaced,” but part of the calming GABAergic effect is restored through a non-hormonal pathway.
💊 Rhodiola (Rhodiola rosea) — acts “upstream” on stress fatigue.
Adaptogen that regulates the HHS axis (cortisol), modulates dopamine/norepinephrine/serotonin, and supports mitochondrial energy (ATP). → Less nervous fatigue and evening rumination, more stable alertness without sudden excitatory effects. 💡 Best taken in the morning/at noon (avoid late evening).
👉 Focus: how rhodiola reduces fatigue
HPA axis: normalizes cortisol (less “nervous” exhaustion).
Neurotransmitters: supports dopamine/norepinephrine/serotonin (motivation/energy/emotional balance).
Mitochondria: ↑ ATP, ↓ oxidative stress (physical & mental endurance).
💊 Magnesium — neuromuscular relaxation & GABA
Cofactor >300 enzymes, stabilizes neuronal excitability, supports GABA and melatonin, reduces tension/cramps. → Evening, useful for stress & tension-related waking.
💊 Lemon balm (Melissa officinalis) — gentle soothing & sleep induction
Mild anxiolytic plant, promotes gradual relaxation (GABA, acetylcholine). → Relevant for reducing evening hyper-activation (often increased during menopause).
Learn more about Lactium for stress management!
Scientific sources :
🔹 Menopause and Sleep Disorders
Kravitz, H. M., Zhao, X., Bromberger, J. T., et al.
“Sleep and Sleep Disorders in the Menopausal Transition.” Sleep Medicine Clinics, vol. 13, no. 3, 2018, pp. 307–321.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC6092036/
Pengo, M. F., et al.
“Menopause and Sleep Disorders.” Current Sleep Medicine Reports, vol. 8, 2022, pp. 86–94.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9190958/
Zhang, L., et al.
“Sleep Disturbance Associated with the Menopause.” Menopause (Lippincott Williams & Wilkins), August 2024.
Available at: https://journals.lww.com/menopausejournal/fulltext/2024/08000/sleep_disturbance_associated_with_the_menopause.11.aspx
Li, Y., et al.
“Factors Influencing Sleep Disorders in Perimenopausal Women.” Frontiers in Neurology, vol. 16, 2025.
Available at: https://www.frontiersin.org/journals/neurology/articles/10.3389/fneur.2025.1460613/full
🔹 Lactium® / α-Casozepine and Sleep
Kim, H.-J., et al.
“A Double-Blind, Randomized, Placebo-Controlled Crossover Clinical Study of the Effects of Alpha-s1 Casein Hydrolysate on Sleep Disturbance.” Nutrients, vol. 11, no. 6, 2019, article 1462.
PubMed: https://pubmed.ncbi.nlm.nih.gov/31252661/
Park, S., et al.
“Dietary Supplementation with Lactium and L-Theanine Alleviates Sleep Disturbance in Adults: A Double-Blind, Randomized, Placebo-Controlled Clinical Study.” Frontiers in Nutrition, vol. 11, 2024.
Available at: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1419978/full
Lactium® Scientific Dossier.
“Effect of Lactium® on Sleep Disturbances in a Japanese Population.” Internal Clinical Report, 2011.
Available at: https://www.mykoplan.de/wp-content/uploads/2021/09/LACTIUM_Scientific_dossier-Document-12002.pdf
🔹 Rhodiola rosea – Fatigue and Stress
Panossian, A., & Wikman, G.
“Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress-Protective Activity.” Pharmaceuticals, vol. 3, no. 1, 2010, pp. 188–224.
DOI: 10.3390/ph3010188
Panossian, A., et al.
“Molecular Mechanisms of Action of Adaptogens in Fatigue and Stress-Related Disorders.” Frontiers in Pharmacology, vol. 9, 2018, article 691.
DOI: 10.3389/fphar.2018.00691
Darbinyan, V., et al.
“Rhodiola rosea in Stress-Induced Fatigue — A Double-Blind Cross-Over Study of a Standardized Extract SHR-5.” Phytomedicine, vol. 7, no. 5, 2000, pp. 365–371.
DOI: 10.1016/S0944-7113(00)80055-5
🔹 Magnesium and Sleep
Abbasi, B., et al.
“The Effect of Magnesium Supplementation on Primary Insomnia in Elderly Subjects: A Double-Blind Placebo-Controlled Clinical Trial.” Journal of Research in Medical Sciences, vol. 17, no. 12, 2012, pp. 1161–1169.
Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC3703169/
Abraham, E., et al.
“Oral Magnesium Supplementation for Insomnia in Older Adults.” BMC Complementary Medicine & Therapies, 2021.
Available at: https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03297-z
🔹 Melissa officinalis (Lemon Balm) and Sleep
Di Pierro, F., et al.
“Effects of Melissa officinalis Phytosome on Sleep Quality: Results of a Prospective, Double-Blind, Placebo-Controlled, Cross-Over Study.” Nutrients, vol. 16, no. 5, 2024, article 935.
PubMed: https://pubmed.ncbi.nlm.nih.gov/39683592/
Cases, J., Ibarra, A., Feuillère, N., Roller, M., & Sukkar, S.
“Pilot Trial of Melissa officinalis L. Leaf Extract in the Treatment of Volunteers Suffering from Mild-to-Moderate Anxiety Disorders and Sleep Disturbances.” Mediterranean Journal of Nutrition and Metabolism, vol. 4, no. 3, 2011, pp. 211–218.
DOI: 10.1007/s12349-010-0045-4
Kennedy, D. O., Little, W., & Scholey, A. B.
“Modulation of Mood and Cognitive Performance Following Acute Administration of Melissa officinalis (Lemon Balm).” Pharmacology Biochemistry and Behavior, vol. 72, no. 4, 2002, pp. 953–964.
DOI: 10.1016/S0091-3057(02)00777-3