You’re wide awake at 3 a.m., again. Your brain feels foggy by 10 a.m., and the tiniest things trigger frustration or tears. If you’re in perimenopause or menopause, you may be asking yourself: What is happening to me?

Here’s the truth: you’re not broken. You’re changing. And while menopause is a natural, powerful transition, the symptoms can feel overwhelming - especially the ones that mess with your mind and emotional balance.

What’s often missing from the conversation? The fact that small, consistent daily practices can make a big difference. You don’t need to overhaul your life - just support your body with what it’s really asking for.

Here are five simple, functional medicine-backed ways to reclaim your sleep, focus, and calm during menopause.

1. Start with Nervous System Nourishment

Menopause places extra pressure on your nervous system, especially as oestrogen - your natural calming hormone - declines. This can heighten stress reactivity, anxiety, and feelings of overwhelm.

What helps: Daily breathwork, even for 3–5 minutes, can lower cortisol, stabilise mood, and improve sleep quality [1]. Try box breathing (inhale, hold, exhale, hold - all for four counts) before bed or when your mind feels overstimulated.

2. Magnesium: Your Mood + Sleep Mineral

If you're feeling mentally frazzled and physically restless, magnesium might be your best friend. It supports over 300 reactions in the body, including neurotransmitter function, melatonin production, and oestrogen metabolism [2].

Many women over 40 are deficient - especially during times of stress.

Try: Magnesium before bed to support both calm and deeper sleep [3]. You can also boost intake with leafy greens, cacao, pumpkin seeds, and Epsom salt baths.

3. Fuel Focus with Blood Sugar Balance

Brain fog, mood swings, and that 3 p.m. crash? Often a sign of blood sugar dysregulation, which becomes more common as oestrogen and progesterone drop.

Fix it with: Protein-rich meals, fibre, and healthy fats at every meal. Avoid skipping meals or relying on caffeine and carbs to power through. Steady blood sugar = steady mood and focus [4].

Add a small, protein-forward snack mid-afternoon if you're prone to crashes or anxiety spikes later in the day.

4. Hydrate Smarter with Electrolytes

Hormonal shifts affect your ability to regulate fluids and electrolytes, which can lead to dehydration - even if you’re drinking plenty of water. Dehydration can worsen brain fog, fatigue, and even hot flashes [5].

Solution: Add a pinch of Celtic sea salt or trace minerals to your water, or use a clean electrolyte powder (without sugar, artificial dyes and potassium-rich). Hydration is hormone support.

5. Say ‘No’ Without Guilt

One of the most powerful fixes doesn’t come from your pantry, but from your calendar. Menopause is a time when your body demands rest and boundaries. Learning to say no is a radical act of hormonal self-care.

When you constantly override your own needs, cortisol rises and that makes sleep, mood, and hormone balance worse [6].

Try: One small boundary a day. Cancel a plan, pause before replying, or delegate a task. Protecting your energy is protecting your hormones.

The Bottom Line

You’re not alone, and you’re not losing your mind. The challenges of menopause are real - but they are also manageable. By supporting your nervous system, minerals, blood sugar, hydration, and boundaries, you build a strong foundation for hormone harmony and mental clarity.

It’s not about perfection. It’s about giving yourself the daily tools to cope, recover, and thrive.

Call us on 02476363873 or email us at hello@madebydaily.com to discuss your questions with a member of our clinical team.

Enjoyed this guide? Now read…

Menopause and Magnesium: Why It’s a Must-Have Mineral Right Now

How to Naturally Support Your Hormones with Nutrition and Lifestyle

Feel Like Yourself Again: Hormone and Mood Support for Women

References

1. Brown RP, Gerbarg PL. (2005). Sudarshan Kriya yogic breathing in the treatment of stress and anxiety. J Altern Complement Med.
   

2. de Baaij JHF, Hoenderop JGJ, Bindels RJM. (2015). Magnesium in man: implications for health and disease. Physiol Rev.
   

3. Abbasi B, et al. (2012). The effect of magnesium supplementation on primary insomnia in elderly. J Res Med Sci.
   

4. Gannon MC, Nuttall FQ. (2004). Effect of protein ingestion on glucose and insulin concentrations. Am J Clin Nutr.
   

5. Stachenfeld NS. (2008). Sex hormone effects on body fluid regulation. Curr Opin Nephrol Hypertens.

6. McEwen BS. (2006). Protective and damaging effects of stress mediators: the good and bad sides of the response to stress. Metabolism.