herbs for insomnia during menopause
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You officially reach menopause once a full year has passed since your last menstrual period. The blocks of time before and after that 1-year mark are known as perimenopause and postmenopause.
Insomnia is a disorder that prevents you from getting adequate sleep. This may mean that you have a difficult time falling asleep. It can also mean that once you fall asleep, you have a hard time staying asleep.
Your estrogen and progesterone levels decrease during menopause. This can trigger a number of changes in your lifestyle, particularly in your sleeping habits. This is partly because progesterone is a sleep-producing hormone. While your body copes with these dwindling hormone levels, you may find it harder to fall asleep and stay asleep.
Hot flashes and night sweats are two of the most common side effects of menopause. As your hormone levels fluctuate, you may feel as if you’re having sudden increases and drops in your body temperature.
You’re actually experiencing a rise in your adrenaline level that’s caused by the rapid decrease of hormones. This is the same chemical responsible for your reaction to stress or a fight-or-flight scenario. Your body may have a hard time recovering from this sudden burst of energy, making it difficult for you to fall back asleep.
So many women I talk to want to treat their sleep problems as naturally as possible. I’m on board with that idea! Lifestyle and behavioral changes, including diet, exercise, mind-body therapies, relaxation exercises and stress management are the foundation of healthy, lifelong sleep hygiene. For many women, supplements can also play a tremendously beneficial role in improving sleep.
The same goes for managing menopause symptoms. The good news is that many of the most well-studied and effective supplements for sleep problems also can help women find relief from menopausal symptoms, and move through the menopause transition feeling, thinking, and performing their best.
A decision to use supplements should be made in consultation with your physician, taking into account your individual health history and risks. This is not medical advice, but I hope this discussion will give women a starting point for those conversations with their physicians about natural therapies to improve their sleep, protect their health, and reduce their uncomfortable symptoms during menopause.
Melatonin: the go-to sleep hormoneMost women know melatonin as a go-to supplement for sleep. But a lot of women don’t know that melatonin can treat other symptoms of menopause. I wrote recently about the broad spectrum of benefits melatonin has for sleep, cardiovascular and cognitive health, as well as other health benefits.
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