Sleep Problems in Menopause

May 03, 2010

Sleep is a major issue for menopausal women. It's one of the most common things women complain of as they enter that window of life. Estrogen and hormones usually are very helpful; but many women can't or don't want to take hormones.

Here are some non-prescription suggestions to consider to help you. First, use your bed only for sex and sleep. Don't work in it or watch TV in it. 2. Avoid TV and computers later in the evening - the lights stimulate the brain. 3. Avoid any caffeine after 6 pm. 4th, Go to bed the same time each night or as close to the same time as you can. 5. Try a glass of warm milk or maybe a single slice of whole wheat toast before sleep. Milk has tryptophan, an amino acid that induces sleep and helps create serotonin, and "good" carbs such as whole wheat bread also helps the release of tryptophan. 6. Avoid alcohol at night. 7. Exercise, especially early in the day to help sleep. 8. Yoga and meditation are helpful sleep inducers. 9. Listen to relaxing music. The HealthRock Lullabies for Kids of All Ages CD is a very relaxing CD of original instrumentals created to help sleep and can be found at https://www.healthrockwomen.com/music as either a download or ordered as a hard copy 10. Valerian extract is often suggested for helping people get to sleep. Discuss it with your doctor. Dosages of the liquid extract of 400 mg and of the commercial pills of 60 mg have been used.