Menopause insomnia: gain relief through natural remedies and simple steps

Insomnia is one of the most common symptoms of menopause. Figures vary, but it seems that up to 75% of women in the menopausal years experience difficulties sleeping. Sleep symptoms include:

• Difficulties falling asleep.

• Waking in the night.

• Very light sleep.

• Hot flushes or night sweats during sleep.

• Restless leg syndrome.

• Sleep apnoea or disordered breathing.

WHY DO WE GET INSOMNIA IN MENOPAUSE?

1. HORMONES

   Hormonal changes are the main reason for sleep problems at this time. According to The Sleep Charity, “Changes in hormone levels as we age can cause sleep disturbances, and sleep disturbances can alter hormone levels, turning into a vicious cycle.”

2. STRESS

   Chronic stress leads to high stress hormone levels, especially cortisol. This makes it very difficult to relax and get a good night’s rest. Low progesterone levels (which often occur during perimenopause and menopause) can make it much more difficult to wind down, leading to anxiety, irritability and poor sleep.

3. MIDLIFE OVERWHELM

   Perimenopause and menopause typically occur at a time when life can be at its most stressful. Often, women are caring for elderly parents alongside looking after children. They frequently have stressful jobs, as well as money and household demands. There tends to be a lot on people’s minds, making it harder to switch off and sleep deeply.

4. AN OVERBURDENED LIVER

   The liver is one of the hardest-working organs in the body, performing over 500 functions! It is responsible for processing excess and discarded hormones. These can re-enter the bloodstream when the liver is not working optimally. It can become overburdened during menopause as a result of fluctuating hormone levels. It is further overwhelmed by frequent use of medication (including pain killers and antihistamines), as well as by high blood sugar levels.

   According to the Traditional Chinese Medicine body clock, the liver is most active from 1am-3am. If you are waking during this period, it may be a sign that your liver needs support.

SLEEP BASICS

There are some fundamental pillars for good sleep that are important to get right at any age. These are:

1. KEEP REGULAR HOURS

   Maintaining a regular sleep and wake time is good for your body clock, training it to recognise when it needs to sleep and when to wake up.

2. HAVE A COOL BEDROOM

   Keep the temperature in your bedroom a few degrees cooler than during the day as this is most comfortable for sleep.

3. HAVE A DARK BEDROOM

   Get thick curtains and/or an eye mask to ensure a dark room. Don’t have an electric lights on, including lights from clocks or even a standby light.

4. NO DEVICES IN THE BEDROOM

   Ideally you would have no devices in the bedroom, including phones, laptops, tablets and TVs. If you must, make sure they have no lights on during the night, and that (where possible) flight mode is activated so that no messages can come through. And definitely don’t go to sleep with the TV on!

5. WIND-DOWN TIME

   Wind-down time before bed is vitally important. 2 hours before bed, put aside your work, chores, and worries and make time for something relaxing, whatever that means for you. 1 hour before bed, stop any screen use - you could read, meditate, give yourself a face-cleansing ritual, or have a soothing bath.

SIMPLE STEPS

Here are a few more simple changes that can make a big difference to sleep, and to balancing your hormones.

1. GET DAYLIGHT EARLY IN THE DAY

   Getting outside early in the day can help set your circadian rhythm. This means that your body will know that mornings are when you wake up and, as the light fades, that evenings are when it’s time to fall asleep.

2. EXERCISE

   Studies have shown that regular exercise can improve sleep by reducing the time it takes to fall asleep, reducing the incidence of sleep apnoea, improving the quality of your sleep, and by simply making you more tired. If you are struggling with lack of energy in (peri)menopause, choose an exercise that is enjoyable and not too intense, such as yoga, Pilates, or walking.

3. REDUCE STRESS

   As we’ve mentioned, stress during these menopausal years can be at an all-time high. Meditation, breathwork and mindfulness are all great ways to reduce stress. Taking a few moments throughout the day to breathe, stretch, look up at the sky, pop outside, or go for a gentle walk, are all simple ways to push the reset button and stop stress spiralling out of control.

4. GET COMFORTABLE

   This may sound like a no-brainer, but it’s surprising how many of us aren’t comfortable in our beds. Perhaps the mattress is old and saggy, the pillow too firm, or the duvet too thin. It’s amazing what we put up with! If this is the case, make it a priority to find bedding that is comfortable for you. For example, if you sleep on your back, try a pillow that supports this, such as this one from Sleep & Glow. It has been a game changer for me.

NUTRITION FOR HEALTHY SLEEP

What we eat can make a massive difference to our sleep, especially hormone-related sleep issues. You may also find my article Eating Right for Your Hormones very helpful for this.

1. BALANCE YOUR BLOOD SUGAR

   This is absolutely crucial for a good night’s sleep. If you are in a blood sugar spike and crash cycle, you will wake (probably frequently) during the night. Minimise your intake of sugar and refined carbs, especially in the evening. Include plenty of fibre as a variety of plants, to keep you fuller for longer. Eat a good amount of healthy protein, which helps maintain stable blood sugar levels.

   Balancing blood sugar is also the best way to avoid hot flushes and night sweats.

2. MINIMISE ALCOHOL

   Alcohol is really disruptive during perimenopause and menopause. Renowned menopause doctor, Dr Mary Claire Haver, has said that for many in menopause, “Choosing to drink is choosing not to sleep.”

   Alcohol disturbs your blood sugar balance, leading to frequent waking; it increases our stress hormone, cortisol; and it puts an extra burden on the liver. Alcohol also increases our production of oestrogen, leading to increased hormonal symptoms.

3. REDUCE CAFFEINE

   There are many great nutrients in tea and coffee, but caffeine can increase stress levels and impair our ability to sleep. I find many people are drinking several cups of tea and coffee a day and this definitely impacts sleep. I recommend drinking no more than one or two caffeinated drinks a day, and not after 2pm. If you are particularly sensitive to caffeine (as I am), I suggest only having caffeine before noon. There is some evidence that sensitivity to caffeine increases at perimenopause, so it is really worth making these changes.

4. EAT ENOUGH

   Many women can experience weight gain during menopause, but cutting down the calories or going on a strict diet is not the answer. Instead, make sure you are eating a balanced, whole-food diet, with plenty of vegetables, healthy protein and healthy fats (see Eating Right for Your Hormones for more information). Going hungry will only lead to more frequent night waking and lowered energy levels.

5. STAY HYDRATED

   Did you know that our thirst reflex decreases with age? Drink 1.5-2 litres of water a day to keep every bodily function working at its best.

HOMEOPATHY and natural remedies FOR MENOPAUSE INSOMNIA

A good homeopath will treat each client individually and holistically, providing remedies for the person as a whole, while making sure to address specific sleep symptoms. Crucially, they will examine the underlying causes of sleep issues, whether they are solely to do with hormones, or also include stress, grief, relationships, or physical ailments.

They may provide remedies for organ support: I quite frequently prescribe liver support during menopause. Homeopaths may also provide individualised supplement suggestions.

Homeopathic remedies are gentle and free from side effects. They won’t interfere with conventional medicine, so can work really well alongside HRT, if someone decides to pursue that option.

• FIRST PORT OF CALL

  Helios Sleep, a homeopathic combination, would be a great place to start. The remedies it contains are all calming and soothing and can be very effective in breaking a poor sleep cycle. They won’t address underlying issues though, so you will need to see a homeopath for that.

• SUPPLEMENTS

  Magnesium can often help with sleep issues. Magnesium is needed for relaxation, as well as supporting mood and bone health. It is often recommended for restless leg syndrome.

  Valerian is often considered to be a good herbal sleep aid. I have not found it to be very helpful personally, but many do.

  Ashwaghanda may be helpful for sleep, especially during menopause. Several clients have found it effective in increasing deep sleep and lowering anxiety levels.

• HOMEOPATHIC REMEDIES

  Remedies commonly used to balance hormones will be very effective at helping with sleep symptoms. These include:

  Sepia is useful for symptoms of tiredness and feeling heavy, with a slump in energy at 3pm, and insomnia around 3am. Teary, irritable and feeling the cold, although still experiencing hot flushes.

  Lachesis can be used for hot flushes and palpitations. The person is talkative and may be suspicious or envious of others. They have disturbed sleep and will feel worse on waking.

  Natrum Muriaticum may be needed for someone who tends to keep their emotions to themself, but is quite sad underneath. In perimenopause they can suffer from irregular periods and headaches, as well as hot flushes. There may be sleeplessness connected to grief.

  Pulsatilla symptoms include mood swings, tearfulness, and a desire for sympathy. They tend to be chilly and lack thirst. Irregular periods are common during perimenopause. They can be wide awake in the evening, finding it hard to fall asleep, but very sleepy in the afternoon.

If you, or anyone you know, is experiencing menopause insomnia, do get in touch to find out how I can help. I offer a FREE DISCOVERY CALL where we can have a chat and find out if homeopathy and working with me is right for you.

Thank you for reading and I look forward to hearing from you.

Alice

You might also like: Why Early Perimenopause is the Best Time for a Hormonal Reset.