Living with Menopause and Insomnia - Discussion and Remedies

What is the link between menopause and insomnia, and how should one cope with these conditions?

Many people at some time or another have difficulty in falling or staying asleep. Though annoying, it is common. Insomnia is defined as this occurrence happening repeatedly over the course of many days in spite of opportunity. In turn, this may lead to daytime problems as well.

Insomnia can be the result of either poor quality as well as quantity of sleep. It is classed according to the length of days it is present, and classified by the underlying conditions causing it, including such factors as medical conditions present, stress factors involved and sleep hygiene.

A menopause and insomnia connection certainly exists - women often experience insomnia as they approach their late middle aged years and pre menopausal symptoms have begun to present themselves. It has been known for some time that hormones affect a women greatly at different times of her life, and this is one of those times when an onset of symptoms are causing vast changes in her body already.

As symptoms resulting in insomnia, such as night sweats, hot flashes or anxiety, take place, women will wake up with heart pounding or unusual dreams, and they are often unable to fall back to sleep. Researchers are convinced this is at least in part due to the body's inability to maintain an even temperature because of the hormones being affected.

Even though women do not feel the effects each time there is a rise or fall in temperature (through evident hot flashes, etc), that does not mean they are not taking place. And sleep patterns are number one for being affected. This partly explains the menopause and insomnia association.

A number of women turn to sleeping pills at this time, and for a temporary fix this can work well, but there are a number of different herbal teas that can help women fall asleep more readily. Aside from premixed remedies available at the health store, there are the stand-bys such as chamomile and peppermint. Both are effective, contain no caffeine, and are pleasant with relaxing effects. Melatonin is another naturally produced aid in sleep recommended for the elderly, as its production tends to decrease with age.

Other very helpful natural remedies for menopause and insomnia during this stage are valerian root, kava kava, skull cap, passion flower, calcium carbonate, hops, magnesium oxide, L-taurine and inositol.

Aside from trying any of these or a recommended combination, good sleeping habits help at these troubled times of menopause and insomnia. Try eliminating caffeine shortly after lunch, because the height of caffeine can still have great effects up to six hours after the last cup of coffee, tea or soda.

Though many people have a nightcap before bed, alcohol can actually cause sleep disturbances or interruptions. This is certainly something to avoid during times of menopause and insomnia.

Cut out any sleeping during the day, other than 20 to 30 minute cat naps. Try a regular scheduled time for rising in the mornings and going to bed at night. Also, implement a bedtime ritual to create security, and oftentimes regulating the temperature will help, as does soft or soothing music.

Another thing that helps some women is accepting that for the time being, sleep interruptions might take place and hence to plan for them. Have a book beside the bed, stay calm, breathe deeply, and make the best of it. With the whole household asleep, it could be a great time for catching up on some quiet time.

Some women say that 10 minutes of exercise, a warm bath, a quiet house and a cup of hot tea are exactly what the doctor ordered during times of menopause and insomnia.

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