Help for Menopause and Insomnia – When you Can’t Sleep

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I can remember being in my early forties when I first noticed signs of menopause and insomnia. I was tired all the time and yet I still was getting my period, so I did not think my sleep loss was related to menopause.

But my monthly cycle had gotten so sporadic I could not keep track of it and I began to realize I may be in the early stages of perimenopause. Yet, I still could not make the connection between starting to go through menopause and losing sleep.

There were just so many changes going on in my body that I didn’t even realize that my menopause and insomnia were related.

Initially, I just blamed the hot flashes on the reason I could not get a good night sleep, not really understanding all the changes that were going on in my body.

But eventually the menopause and insomnia caught up with me and I needed help to get a good nights sleep.

It’s a medical fact that as both men and women age, getting a good night sleep becomes more difficult. But as women go through perimenopause and then menopause, the hormonal changes in our body can completely disrupt our sleep cycle, leading to ongoing sleepless nights.

It’s one thing when we have one or two nights when we can’t sleep. But if you’re having your sleep patterns disrupted on a regular basis, it’s time to get some help for the insomnia for your overall well-being.

It seems like a cruel joke that hits us, just when we’re in our prime of life. We’re older and more sure of who we are. We’re active with friends, families and in our communities. We may have raised children or established a successful career.

So having menopause and insomnia at this stage of life is the last thing we want or need.

Of course the flip side to being this active can sometime manifest in becoming overwhelmed. We might feel too busy, get anxiety and lose more sleep from having racing thoughts and an overactive mind that cuts into our sleep.

Help for Menopause and Insomnia

Help for Menopause and Insomnia


All of these reasons, along with Estrogen loss, cortisone levels and other hormone changes can really take a toll on our bodies.

We also have to factor in a decrease in the hormone melatonin as we age. Melatonin is mainly responsible for regulating sleep, so understanding the connection between hormones and insomnia can help you take the right course of action.

To make matters worse, the hunger hormone Ghrelin increases from lack of sleep, giving us a bigger appetite, which then makes controlling our weight a problem.

But once we understand how menopause and insomnia diminish our well being, we can begin to break this cycle.

So what can we do when we need help with menopause and insomnia? Here are a few healthy tips we can follow.

  • Eliminate or reduce caffeine intake.

    If you drink caffeinated coffee or soda, your sleep will improve once you eliminate or at least reduce this stimulant from your diet. You can start by going to non-caffeinated drinks or limiting your caffeine intake to one cup of coffee in the morning only.

  • Step up your exercise routine.

    If you are suffering from menopause and insomnia now is a time of life when your body can truly benefit from exercise. Whether you add a regular workout routine to your day or go on 30 minute walks, exercise will keep you more energized during the day and help you sleep better at night.

  • Use your bedroom only to wind down and relax.

    When it’s close to bedtime, avoid watching TV or working on your computer, especially when in your bedroom. Instead, keep your bedroom space a quiet space by turning off electronics, dimming the lights and closing your door.

  • Try a taking a supplement.

    Black Cohosh is an herbal remedy that is known to reduce hot flashes from menopause and insomnia. However, for those who cannot tolerate herbal remedies try taking a magnesium or melatonin tablet. Both magnesium and melatonin occur naturally in the body and can help induce relaxation and sleep.

  • Control your sleeping environment.

    To ensure better sleep, try an eye mask to keep all light out. If you share your bed with a snoring spouse, you may need to switch bedrooms for a while. If hot flashes are keeping you awake, use lighter bedding, crack open the windows and add a small fan to your room.

  • If you want a holistic remedy for menopause and insomnia try Acupuncture.

    Acupuncture is one of the best ways to balance your energy, relax your mind and relieve stress and tension that could be keeping you awake at night. You can do one session with a professional acupuncturist in about an hour and the needles are virtually painless

  • Eat better, whole foods to alleviate the sleep disturbances of menopause and insomnia.

    Eating more nutritious, whole foods including fresh fruits and vegetables will fuel your body better instead of loading up on sugar and junk foods. Also, cut down your intake of alcoholic beverages which are a depressant and can affect your mood.

So if you need help for menopause and insomnia try to make a few steps to take better care of yourself. Getting better sleep is the key to increased energy during the day, as well as controlling your appetite and reducing stress. And remember that menopause and insomnia can be controlled so that it doesn’t take a toll on you.


More Tips for Menopause and Insomnia:

Menopause & Sleep – National Sleep Foundation
When going through Menopause, sleep patterns can become very unruly. Learn about the different choices you can make to help on National Sleep Foundation.

Why Women Can’t Sleep | The Dr. Oz Show
In fact, nearly half of all American women find it harder to get a good night’s sleep once they hit perimenopause and menopause.

7 Tips to Sleep Better With Menopause – Menopause Center
Insomnia and menopause symptoms such as hot flashes can severely disrupt a woman’s sleep. Here’s what you can do to give menopausal …

Menopause Is the Ultimate Sleep Challenge | Rebecca Booth, MD
Investigators often relate the decreasing amount of sleep during menopause and perimenopause as interruptions due to hot flashes…

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