Menopause Insomnia: Alternatives To Sleeping Pills

Menopause related insomnia can throw any woman off of her A game

. The lack of sleep can cause irritability, forgetfulness and daytime drowsiness and other side effects. Taking a doctor prescribed sleeping pill may not be the best solution for this menopause symptom. Luckily, there are some alternatives you can discuss with your doctor.

Hormonal Causes

The National Sleep Foundation has determined that 61 percent of perimenopausal and menopausal women have trouble getting a good nights rest. The decreasing amounts of estrogen and sleep hormone progesterone are what are throwing your sleeping schedule off balance. The longer your menopause symptoms continue and these hormones shift, the more likely you are to fall prey to insomnia.

Less estrogen can also manifest menopause symptoms such as depression, stress, hot flashes and night sweats. All of which can contribute to insomnia.

Setting the Stage for Sleep

Since sleep is crucial to the ability to function at optimum levels during the day, women goign through menopause will have to control and optimize any factors they can. This means cutting back on the caffeine hours before bedtime. And that bedtime should be at the same time every night, to signal to your body that it is time to rest. Going through the same routine to get ready for bed can also send sleep signals to your brain.

Exercise Exhaustion

Exercise can help you sleep better by expending excess energy and tiring your body out. Dont workout right before bed though. Adrenaline pumped up from exercise can keep you awake. Give yourself enough time for that to wear off and the tiredness to set in.

Cut Out the Naps

Generally naps are a health positive, but not necessarily while you are going through insomnia. It can be hard to rest the urge to lay down for just a few minutes during the day when you are exhausted, but those moments of sleep can prevent hours of sleep at night. The reason being that napping cuts down on your nighttime sleep drive, which is already out of whack due to insomnia.

Supplemental Success

Some women have had success reducing menopause symptoms, like insomnia, with menopause supplements like Amberen and Menopol. They are discussing on the WebMD forum and other places how the supplements reduce insomnia and other menopause symptoms that cause sleep issues, such as hot flashes and depression.

Although Amberen has not had a clinical trial in the United States, some have been conducted in Russia. Side effects of products like Amberen include women with MSG intolerance experiencing headaches and itching. Go over the ingredients with your doctor, so you can adjust any vitamins you may be taking and to insure the supplement doesnt adversely interact with any medication or health issues.

All other treatments and lifestyle changes for menopause-related insomnia should also be discussed with your doctor. That way you can get a good -- and safe -- nights sleep.

by: Beth Roberts

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