Sleep Better During Menopause: My Go-To Herbal Tea with Lavender & Sage

I consider myself quite lucky — I haven’t had to deal with many of the more troublesome menopause symptoms. However, one thing I have noticed is... sleep. Or more accurately, the lack of it. I used to be a very sound sleeper, barely stirred once my head hit the pillow. But since menopause, uninterrupted sleep seems to be a thing of the past.

After trying all sorts of little bedtime tweaks, I recently started experimenting with herbal blends — and I’ve genuinely noticed a difference. One easy and simple mix in particular has become my go-to: lavender and sage. To be honest, I had to get used to the flavour, but once I got the mix right, it became such a gentle, grounding way to ease into sleep.

Sleep Better During Menopause: My Go-To Herbal Tea with Lavender & Sage

Why Lavender & Sage?

These two herbs might seem like humble kitchen staples, but together they pack a powerful punch when it comes to relaxation:

• Lavender is widely loved for its calming effects. It can help lower your heart rate and reduce feelings of anxiety or restlessness — especially helpful if hot flushes or mood swings are keeping you up.

• Sage, particularly common sage or white sage, has a naturally grounding quality. It’s also known to support hormonal balance and mental clarity, which can make it especially helpful during perimenopause and menopause.

I usually sip a cup of this herbal tea mix for menopause sleep about 30 to 60 minutes before bedtime, and the difference has been noticeable: I get deeper, more restful sleep and far fewer middle-of-the-night wake-ups.

Make Your Herbal Sleep Tea

Here’s a gentle herbal blend you can try at home. It’s caffeine-free and made with ingredients that support hormonal shifts, soothe the nervous system, and promote rest.

🌿 Lavender & Sage Sleep Tea Blend

Most people know lavender for its external uses — as a calming essential oil, pillow spray, or in soothing soaps and bath blends. However, did you know that you can also drink lavender as part of an herbal infusion or tea? When using it this way, it’s essential to ensure you’re using food-grade dried lavender — not the decorative kind, which may be treated or perfumed.

One tip: don’t go overboard with the lavender. A little goes a long way. Too much can make the tea taste slightly soapy — not precisely the relaxing cup you were hoping for!

Ingredients

• 1 tsp dried lavender flowers (food-grade only)

• 1 tsp dried sage leaves

• Optional: 1 tsp lemon balm, chamomile, or passionflower for added relaxation

• 250ml hot (not boiling) water

Instructions

1. Add your herbs to a teapot, strainer, or infuser.

2. Pour hot water over the herbs and cover.

3. Let steep for 5–7 minutes.

4. Strain, sip slowly, and unwind.

This blend has a softly floral, herbal taste that pairs well with a cosy blanket and quiet evening light.

Sleep Tips for Menopausal Women

In addition to herbal support, a few other small tweaks can really help with menopausal sleep:

• Keep your bedroom cool and dark – heat exacerbates night sweats.

• Avoid caffeine and alcohol in the late afternoon and evening.

• Try a cooling pillow insert or cotton sleepwear.

• Create a wind-down ritual – try reading, journaling, savouring herbal tea, or enjoying soft music.

• Limit screens at least 30–60 minutes before bed.

Little things matter — and when you start stacking gentle habits, the results can be surprisingly powerful.

A Gentle Nudge Toward Rest

If you’re in the thick of hormonal changes, sleepless nights can feel like just another exhausting symptom to battle. But there’s power in small, natural rituals.

Lavender and sage have become more than just herbs in my kitchen — they’ve become part of a rhythm that reminds my body: it’s ok to rest now.

Herbal Tea For Menopause Sleep: Frequently Asked Questions

1. Can I drink lavender and sage tea every night?

Yes, drinking lavender and sage tea in moderation is generally safe as part of your bedtime routine. However, if you’re on medication or managing a health condition, it’s always wise to check with your GP or herbalist — especially as sage can affect hormones and drugs.

2. What kind of lavender should I use for tea?

Always use food-grade dried lavender flowers. Avoid decorative or craft lavender, which may have been treated or sprayed. Look for culinary-grade lavender from a reputable herb supplier or health shop.

3. Can this tea help with night sweats or hot flushes?

While it’s not a cure, the calming effects of lavender and the hormone-balancing properties of sage may support your body in regulating stress, which can sometimes ease the intensity or frequency of symptoms like night sweats.

4. What does lavender and sage tea taste like?

It has a gentle, floral, slightly earthy flavour. Some find it soothing, while others might prefer to blend it with chamomile, lemon balm, or a touch of honey to soften the taste. Just be careful not to add too much lavender, or it can taste a bit soapy.

5. Are there any side effects to watch out for?

Both herbs are considered safe in small amounts, but sage in high doses can be stimulating or even mildly toxic over time due to a compound called thujone. Stick to 1–2 cups a day at most, and avoid it during pregnancy or breastfeeding.