How to Beat Insomnia Through Menopause
Insomnia usually occurs during menopause because surging and waning hormones cause anxiety or can lead to night sweats. Some women experience both. The website "Insomnia Solution" reports that 15 to 17 percent of women going through menopause suffer from insomnia.
- Difficulty:
- Moderate
Instructions
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Natural and medical approaches to beating insomnia
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1
To prevent night sweats, try sipping sage tea several times per day. Health care practitioners at "Holistic Online" suggest that three cups of sage tea per day can cut down night sweats. Consider making a cup of warm tea part of the bedtime ritual.
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2
Drink a glass of warm milk. The Cleveland Clinic notes that milk contains tryptophan, which the body uses to make the brain chemical serotonin. This chemical controls anxiety and sleep patterns. Other tryptophan-rich foods include bananas, dates and tuna.
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3
Wear light pajamas and sleep with a warm blanket. Once the night sweats start, toss off the blanket. Once the flash is over, snuggle under the blanket again. Most women who experience night sweats will feel a chill after the flash has ended. Being prepared may make it possible to fall back to sleep faster.
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4
Follow the general rules for combating insomnia, suggest health care providers at the Cleveland Clinic, including exercising daily, avoiding caffeine and cigarettes, not going to bed until you are tired and not watching television or reading in bed. In addition, establish a nightly routine so that the body begins to slow down at the same time and in the same way each evening.
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5
Discuss pharmaceutical solutions with your doctor. Options include hormone replacement or anti-anxiety medications.
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1
Tips & Warnings
Daily exercise is a great way to beat insomnia, but the folks at the Cleveland Clinic suggest avoiding vigorous exercise within the three hours prior to bedtime.
Do not use over the counter sleep medications without the advice of a doctor.
Do not use supplements without consulting a doctor.
