Evening Blueprint

Menopause Sleep Tips: Build a Calming Night Routine

Use this four-step timeline to wind down, reduce late-night temperature spikes, and create consistent sleep cues.

Countdown to Lights Out

  1. Three hours before bed: finish your final heavy meal and switch to decaf beverages.
  2. Two hours before bed: dim overhead lights and switch devices to night mode.
  3. One hour before bed: stretch, journal, or take a warm shower followed by a cool rinse.
  4. 15 minutes before bed: take NuviaLab Meno with a light snack, then practice slow breathing in bed.

Track Your Signals

Log bedtime, wake time, number of night sweats, and morning energy for two weeks. Adjust one variable at a time—room temperature, evening snack, or supplement timing—to see what moves the needle.

Pair these habits with the Menopause Vitality checklist to keep daytime energy and mood on track.

Reinforce Your Routine with Nutritional Support

A consistent evening dose of NuviaLab Meno partners perfectly with this timeline. Use the 129.98 standard package to evaluate results across the full 90-day window.

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