Perimenopause and Menopause Sleep Help

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Here are some tips to help with those interrupted sleep patterns us older gals may experience

 

Herbals

Herbs like fennel, dong quai, red clover and black cohosh are phytoestrogens and can help reduce hot flashes, insomnia and other symptoms. Health food stores often carry the herbs in preformulated supplements, or you can take them through teas. Always check with your physician before taking any herbal supplement; women who are on HRT are cautioned against using phytoestrogens.

 

Soy

Increase your soy protein intake. Research shows that an increase of soy to the diet lessens the frequency and intensity of hot flashes and thus helps reduce nighttime awakenings.

 

Vitamins

Many gynecologists suggest taking an extra 200 mg of time-released vitamin B6 (pyridoxine) to reduce the side effects of hormone replacement therapy. Extra vitamin E, as well as extra calcium and magnesium, may also help with symptoms. Again, make sure you consult with your physician first.

 

Nightclothes

If you suffer from hot flashes, breathable cotton pajamas and sheets are better than synthetic fabrics. Use loose, light bed clothing, and keep an extra pair of pajamas or a nightshirt by the bed so you can quickly change clothes after a nighttime drenching.

 

Good sleep hygiene

Excellent sleep hygiene accentuates the positive during these sometimes negative sleep years: eat properly; exercise regularly; use relaxation techniques to reduce stress and discomfort; go to bed and rise at the same time; avoid late-night eating and stimulants such as caffeine, nicotine and sugar, as well as alcohol.

 

Bodywork

Acupuncture and regular massage help many women sleep better throughout midlife hormonal shifts. Shiatsu massage and reflexology are two good choices. Daily yoga and stretching exercise, morning and evening, help relieve tension and calm the nervous system.