HOW IS SLEEP AFFECTED BY MENOPAUSE?
Most women in their 40s experience symptoms of insomnia and lack of sleep is one of the major symptoms affect life quality. Sleep can be impacted by many things, but changes due to the body’s transition into peri menopause are usually the main reason. Let’s have a look at the main reasons for sleep disturbance:
- hormonal changes – ovaries gradually decrease production of estrogen and progesterone (both sleep promoting hormones) and the ratio between these two hormones starts shifting, contributing to the inability to fall asleep. Estrogen contributes to higher quality sleep, with fewer awakenings throughout the night and less time to fall asleep. Progesterone’s role is more to regulate mood, protect against anxiety and depression, promote a sense of calm, boost relaxation and facilitate a sound sleep.
- hot flashes and the accompanying night sweats are causing a surge of adrenaline and are also awakening the brain from sleep. Unfortunately, it may take some time for the adrenaline levels to recede which impacts the ability to settle into sleep again fast.
- lifestyle changes and coincidental social issues – about 20% of women will experience many social changes from children moving out of the house, retiring, death of parents, separation, just to name a few of the issues of the midlife. These issues can also interfere with your sleep.
Since all the hormonal and social issues of the midlife may last from 3-10 years, it is of high importance to find your very individual ways to cope with insomnia and to avoid sleep deprivation. Here are a few things in your sleep environment and habits you can adjust to build a tight sleep structure before you start medicating or supplementing with herbs:
HEALTHY SLEEP HABITS TO IMPROVE SLEEP
- Aim for a consistent sleep schedule. Turn off lights 8 hours before the alarm is set for morning wake up. Seven. Days. A. Week. Yes, even on weekends.
- Balance blood sugar throughout the day. Eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fiber). Choose whole oranges instead of juice. Make sure you’re getting some protein at every meal.
- Choose health foods and avoid large meals, especially before bedtime. Avoid trigger foods. Spicy or acidic items may cause hot flashes.
- Get sunshine and exercise in daylight hours- they will help you wind down more easily in the evening.
Avoid caffeine and sugar after 12pm.
- Establish a relaxing bedtime routine that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). Dim artificial lights and nix screen time. Read a book (actual, not “e”) or take a bath with Epson Salts (magnesium sulfate).
- Avoid nicotine and alcohol before bedtime. Alcohol interferes with normal sleep patterns and contains sugar – which stimulates.
- Dress in light weight clothes made of natural fibers like pure cotton or silk.
- Reduce stress and worry by using relaxation techniques, exercise or breathing.
- Make your room dark, quiet and keep the temperature as cool as tolerable.
Find out more about sleep and menopause HERE.
HERBS FOR MENOPAUSE INSOMNIA AND HOW THEY AFFECT SLEEP
VALERIAN (valeriana officinalis)
- valerian is a MEDIUM STRENGTH natural herb often used as remedy for insomnia
- the active ingredient is found in the root and can be taken in capsules, tincture or tea form.
- valerian root helps improve the speed at which you fall asleep, depth and quality of sleep
- its effect usually lasts up to 4 hours, a second dose is required after these 4 hours
- it is not habit forming and do not cause grogginess
- doses of 400-900mg of valerian extract taken 2 hours before bed work best (WebMD)
- research shows that taking 675-1060mg of valerian root daily for 8 weeks can reduce the severity and frequency of hot flashes in postmenpausal women )WebMD)
- use 1 tsp (2 grams) of dried valerian root for one cup of tea
Interactions – Do not take valerian with alcohol, xanax, sedative medication (benzodiazepines and CNS depressants) WebMD
LEMON BALM (melissa officinalis)
- lemon balm is a MEDIUM STRENGTH remedy for insomnia
- for more than 2000 years, lemon balm has been cultivated for culinary and medicinal purposes.
- lemon balm contains the active compound “rosmarinic acid” used by the brain to ensure that we are not overly stressed and plays a role in the regulation of sleep cycle.
- for best results reducing insomnia, lemon balm should be combined with other herbs, best combination being lemon balm and valerian.
- for sleep look for a combination product that provides 80-150mg of lemon balm leaf extract and 160-320mg of valerian root extract, and take it before bed.
Interactions – lemon balm should be used cautionally in combination with sedative drugs to avoid excessive sedation (clonazepam, lorazepam, phenobarbital) WebMD
PASSION FLOWER (passiflora incarnate)
- passion flower is also a MEDIUM STRENGTH sleep aid taken on its own
- long before Europeans discovered this plant, Aztecs used passion flower (stems, leaves and flower) to treat a series of diseases. In Europe, the plant is used mostly as a supplement for anxiety, insomnia and pain relief
- studies have shown that a tea of the vine’s leaves, stems and flowers, can work as a calming tea for tension and depression
- in a 2013 study passion flower was studied in a trial comparing a popular pharmaceutical sleep aid to a mixture of three hypnotic herbs that included passion flower, hops and valerian root. In the trial, the herbs performed just as well as the drug
- passion flower is best used in combination with other plants. The combination of passion flower, valerian, hops, and lemon balm is a common formula used by naturopathic professionals for inducing sleep
Interactions – Passion flower interacts moderately with CNS antidepressants (pentobarbital, phenobarbital, clonazepam, lorazepam). WebMD
HOPS (humulus lupulus)
- hops has been used for thousand of years to treat sleep problems as well as anxiety, irritability and restlessness
- research shows that the sedative effect of hops may come from its ability to lower body temperature, which brings drowsiness and sleep
- hops can increase sleep time and helps to stay asleep
- it can be combined with other nervines and works best with valerian, lavender and California poppy
- Tea: steep 1-2 tsp dried hops flowers with 250ml boiling water for 10-15 min
Interactions – Avoid drinking alcohol when taking hops as it can create too much sleepiness.Sedative medications interact with hops and can cause sleepiness and extreme drowsiness (clonazepam, lorazepam, phenobarbital) WebMD
LAURA PEISCHL, BA, INHC
Laura is a Certified Integrative Nutrition Health Coach, Holistic Menopause Health Specialist and Certified Hormone Health and Wellness practitioner. She is the founder and owner of Feel Good Menopause™️.