Natural Solutions for Menopausal Sleep Problems
Sleep disturbances affect nearly half of women during the perimenopausal years.
These disruptions, often exacerbated by hot flushes and night sweats, can lead to insomnia and significantly impact overall well-being and mood.
Understanding Menopausal Sleep Issues:
Menopausal sleep problems are primarily attributed to hormonal fluctuations, particularly decreases in oestrogen and progesterone levels. These changes not only disrupt sleep patterns but also contribute to other common menopausal symptoms. Additionally, age-related declines in melatonin production, coupled with increased stress levels, create a challenging environment for restful sleep.
The Impact of Poor Sleep on Health:
Beyond the immediate discomfort of sleep deprivation, poor sleep quality can have far-reaching consequences on overall health and well-being. From diminished cognitive function and increased risk to health from heightened anxiety, depression and weight gain, the implications of inadequate sleep are profound. It's essential to recognise the wider health concerns and prioritise sleep as a fundamental aspect of menopausal health management.
Natural Approaches to Improve Sleep:
While hormonal shifts during menopause may pose challenges to sleep, there are several natural strategies to support restful sleep without resorting to hormone replacement therapy (HRT). Lifestyle modifications, herbal remedies, and supplements can play a significant role in promoting better sleep quality and overall health.
Lifestyle Support for Better Sleep:
Establishing a consistent wind-down routine and creating a sleep-friendly environment are essential steps in improving sleep quality. Incorporating relaxation techniques, such as epsom salt baths and journaling, along with minimising screen time before bed, can signal to the body that it's time to unwind and prepare for sleep. Reducing caffeine and alcohol consumption can also reduce sleep disruptions as well as hot flushes.
Herbs and Supplements for Improving Sleep:
Several herbs and supplements have shown promise in alleviating menopausal sleep disturbances. Calcium and magnesium supplements can promote relaxation and improve sleep quality, while 5-HTP, a precursor to serotonin, aids in reducing sleep onset latency and nocturnal awakenings.
Ashwagandha, Hops, Valerian, Skullcap, and Passionflower are traditional botanicals known for their calming and sleep-inducing properties, offering natural alternatives to pharmaceutical interventions.
Ashwagandha
This ayurvedic plant has anti-inflammatory properties which may help eases joint issues. As an adaptogenic tonic it positively affects the neuroendocrine system to balance hormones and improve cognitive function. It has traditionally been used to promote natural sleeping patterns at night.
Tincture: 3ml during the day.
Hops
Hops has a mildly oestrogenic effect which can eases menopausal symptoms such as hot flushes. It is a gentle sedative and is ideal to be taken at bedtime if you are prone to flushes or night sweats that interrupt your sleep. If you have an oestrogen positive breast cancer or are on hormone blocking medication please seek advice before taking Hops.
Tincture: 1-3ml before bed.
Valerian
One of our stronger sedating herbs, this is used for panic, anxiety and insomnia. It can shorten the time it takes to fall asleep and relieve the sense of anxiety that can be associated with a flush. This herb should not be taken alongside sedating pharmaceuticals such as sleeping tablets or other sedatives. Valerian can occasionally have the opposite affect on people, causing them to be more awake, but this is rare. Do not take if you suffer from depression.
Tincture: 5ml up to three time at night.
Passionflower
Another sedating herb, also used for panic, anxiety and sleeping problems. This is indicated when people do not want to use Valerian or do not like the smell or taste of Valerian. Passionflower can also be drank as tea in the evening to support your wind-down routine.
Tincture: 1ml up to three time at night.
Skullcap
A nervous-system restorative, Skullcap strengthens the nervous system, reduces anxiety and improve energy. It is particularly useful for easing ruminating thoughts that jump around before bed, preventing sleep. It balances hormones by nourishing the neuroendocrine system, easing irritability and lifts the mood.
Tincture: 3ml during the day.
Caution and Considerations:
Do not take herbal sedatives with over the counter or prescribed sedatives. Individuals with underlying medical conditions or those taking prescription medications should exercise caution and consult with their healthcare provider before incorporating herbal medicines into their regimen.
Conclusion:
Menopausal sleep disturbances can significantly impact quality of life, but they are not insurmountable. Adopting a holistic approach which encompasses lifestyle modifications, herbal remedies and supplements, women can reclaim restful and rejuvenating sleep. Prioritising sleep as a cornerstone of menopausal health management empowers women to navigate this journey with vitality and resilience.