Does maca root help with sleep disruption during perimenopause?

Sleep disruption is one of the most widespread and impactful symptoms of perimenopause. Whether it is difficulty falling asleep, waking at 3am with a racing mind, being roused by night sweats, or simply feeling unrested after a full night, poor sleep during perimenopause creates a cascade that makes every other symptom harder to manage. Maca root is sometimes considered as a supportive supplement for sleep, though the evidence here is indirect rather than direct.

Why perimenopause disrupts sleep

Several mechanisms converge to disrupt sleep during perimenopause. Declining progesterone reduces GABA activity in the brain, which has a direct impact on sleep quality and depth. Fluctuating estrogen destabilizes the hypothalamus, which governs both temperature regulation (leading to night sweats that interrupt sleep) and circadian rhythms. Rising cortisol, which is common when the stress system is dysregulated by hormonal changes, produces the classic 3am wakeup with an alert, ruminating mind. Understanding these pathways helps clarify what maca might and might not be able to address.

How maca might affect sleep

Maca (Lepidium meyenii) is an adaptogenic root vegetable from the Peruvian Andes. It is not a sedative and does not directly induce sleep. Its active compounds, including glucosinolates, macamides, and alkaloids, appear to work primarily through the hypothalamic-pituitary-adrenal (HPA) axis, helping normalize cortisol and adrenal signaling. Chronically elevated cortisol is one of the most significant physiological barriers to deep, restorative sleep. By helping moderate cortisol output, maca may improve the conditions that allow sleep to occur and deepen naturally.

Additionally, if maca helps reduce night sweats (as suggested by Meissner et al., 2006, which showed vasomotor symptom improvement), this would reduce a major cause of sleep interruption. And if it improves anxiety and psychological symptoms (as shown in Stojanovska et al., 2015), this addresses another major contributor to perimenopausal insomnia. So while no clinical trial has specifically measured sleep outcomes as the primary endpoint in a maca study for perimenopausal women, the downstream effects from its documented benefits are likely to support sleep indirectly.

What the research shows

Meissner et al. (2006) found that maca supplementation reduced total menopausal symptom scores and improved hormonal markers including FSH, estradiol, and ACTH compared to placebo. Stojanovska et al. (2015) found that 3.5g per day significantly reduced anxiety and depression, both of which are strongly associated with insomnia. Brooks et al. (2008) noted broader psychological wellbeing improvements. None of these trials measured sleep quality directly using validated instruments like the Pittsburgh Sleep Quality Index, so the sleep benefit must be inferred rather than stated as a direct finding.

Dose and form

Studies have used doses of 1.5g to 3.5g per day, delivered as powder, capsules, or liquid extract. Benefits generally appeared over 6 to 12 weeks of consistent use. Some women prefer to take maca in the morning rather than at night, as its energy-supporting effects could theoretically interfere with sleep if taken late in the day. Talk to your healthcare provider about the right dose and timing for your situation. If you have a thyroid condition, note that maca contains goitrogens at higher amounts, so provider guidance is worthwhile.

Tracking your response

Sleep quality is notoriously hard to self-assess because poor sleep impairs the very cognitive function you need to remember and evaluate it. Logging your sleep in PeriPlan each morning, including time to fall asleep, number of wakings, and overall quality, gives you a structured record to evaluate over a 6 to 8 week trial. Look for trends in frequency of night wakings and how rested you feel, not just isolated good or bad nights.

Other sleep strategies that complement maca

Sleep hygiene fundamentals, including consistent sleep and wake times, a cool dark room, and limiting screens before bed, create the baseline that any supplement can only build on, not replace. Magnesium glycinate has good evidence for improving sleep quality and is commonly used alongside maca. Cognitive behavioral therapy for insomnia (CBT-I) is the gold-standard non-pharmacological treatment and is highly effective for perimenopausal insomnia. For women whose sleep is primarily disrupted by night sweats, addressing vasomotor symptoms through hormone therapy may produce faster and more substantial sleep improvement than any supplement.

When to see a doctor

If your sleep disruption is severe, if you are sleeping fewer than 5 to 6 hours most nights, or if poor sleep is significantly affecting your mood, cognition, or safety (such as driving while fatigued), please discuss this with your healthcare provider. Sleep apnea, which can emerge or worsen during perimenopause due to hormonal changes, is a serious and treatable condition that many women do not realize they have. Restless leg syndrome is another condition that increases in prevalence during perimenopause and requires specific treatment. These are not conditions that supplementation addresses.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.