A better night’s sleep has become one of wellness’s biggest priorities, particularly for women navigating the hormonal changes of midlife. Magnesium powders, tart cherry juice, herbal teas and nighttime supplements have found their way into countless bedtime routines. But before investing in another bottle or promising new remedy, it is worth asking a more important question: Does it actually work?
We examined clinical research and expert recommendations to identify what deserves a place in your nighttime routine.
Magnesium: Promising, but Not a Magic Solution
Magnesium plays an important role in muscle and nerve function and helps regulate processes involved in sleep. It is also one of the most popular supplements among women experiencing midlife sleep disturbances.
Some studies suggest magnesium supplementation may improve sleep quality, particularly in older adults and individuals with insufficient magnesium levels. However, research reviewed by the National Institutes of Health finds that the evidence remains limited, and research has not established that supplementation reliably treats insomnia.
The takeaway? Magnesium may be worth discussing with your healthcare provider, particularly if your dietary intake is inadequate. More is not necessarily better, however. Supplements can cause digestive problems and interact with certain medications.
Tart Cherry Juice: A Small but Interesting Body of Research
Tart cherries naturally contain melatonin, a hormone involved in regulating the sleep-wake cycle, as well as compounds called anthocyanins.
A 2025 systematic review of clinical research found that tart cherry consumption may improve certain sleep measures, including sleep duration. Researchers believe its combination of melatonin and anti-inflammatory compounds may contribute to these effects.
While the findings are encouraging, the studies are small, and tart cherry juice is not an established treatment for chronic insomnia. It also contains naturally occurring sugar, making portion size worth considering.
Melatonin: Useful for Timing, Not Necessarily Deeper Sleep
Unlike many supplements marketed for relaxation, melatonin has a well-established role in regulating the body’s internal clock. Research suggests it can help with jet lag and certain circadian rhythm disturbances, such as difficulty falling asleep at an appropriate time.
However, it is not a universal solution for insomnia or nighttime waking. The American Academy of Sleep Medicine’s clinical recommendations do not support melatonin as a routine treatment for chronic insomnia in adults because evidence of its effectiveness is insufficient.
Here is where the research becomes particularly important: Cognitive behavioral therapy for insomnia (CBT-I) is recommended as a first-line treatment for chronic insomnia. It helps address the thoughts, behaviors and sleep patterns that perpetuate sleeplessness, with benefits that can extend well beyond treatment.
Consistency matters, too. Maintaining a regular sleep schedule, getting morning daylight, limiting afternoon caffeine and keeping the bedroom cool can all support healthier sleep. The National Institutes of Health’s guidance on healthy sleep habits offers additional practical recommendations.
For women in midlife, persistent sleep disruption deserves particular attention. Menopause-related hot flashes and night sweats, sleep apnea and restless legs syndrome can all interfere with restorative rest.
A useful distinction: good sleep habits can help prevent problems, but they are not sufficient treatment for established insomnia. CBT-I has a strong recommendation from the American Academy of Sleep Medicine, supported by clinical evidence from dozens of randomized controlled trials.
Valerian root, chamomile and other calming botanicals are frequently marketed as natural sleep solutions. Yet evidence supporting their effectiveness remains inconsistent. Chamomile tea can be a soothing part of a bedtime ritual, but that does not mean it has been proven to treat insomnia. The NIH’s review of complementary sleep approaches examines the evidence and safety of these popular remedies.
The bottom line is that no supplement can compensate for an underlying sleep disorder or untreated hormonal symptoms. Women experiencing persistent sleeplessness, particularly during perimenopause and menopause, should speak with their healthcare provider rather than continually adding supplements to their routines.
Better sleep is not necessarily found in the latest wellness trend. It begins with understanding what is disrupting it and choosing solutions supported by science.