5 Ways to Manage Insomnia During Menopause

There’s no denying the fact that menopause can be a very stressful time. Coping with the symptoms and trying to get through every day without losing your mind is a battle waged by millions of menopausal women on a daily basis.

It seems unfair that along with all of the physical and hormonal changes women are experiencing during perimenopause and menopause that our sleep patterns would be changing too. Now add the other stressors like caring for aging parents, dealing with an empty nest, concerns about approaching retirement and changes in our intimate relationships. It’s hardly surprising our moods can be a little erratic and life a bit stressful.

Here are 5 suggestions to help you to manage your stress so that you can fall asleep more easily and get a good night’s rest.

 #1 Magnesium

Magnesium is renowned for its powerful relaxing properties. By activating the parasympathetic nervous system, magnesium calms the body down and can contribute to a relaxing night’s sleep.

In several cases it has been reported to decrease and even relieve many symptoms of menopause, namely hot flashes. Magnesium’s effect on the parasympathetic nervous system can also help ease anxiety symptoms, which can also make a long, restful sleep more difficult.

Many swear by magnesium supplements or magnesium creams to improve sleep quality – and supplements are effective, cheap and easy to find. Magnesium is not difficult to incorporate into our diet as it’s found in many of the foods we already eat and enjoy.

 #2 Exercise

According to a 2010 study from Northwestern University, regular aerobic exercise can improve the quality of your sleep, mood and vitality. The study included 23 sedentary people; most were women with insomnia over 55. Half of the group exercised four times a week and reported a significant improvement in sleep at the end of the study.

 #3 Mindfulness

According to a 2011 randomized trial, mindfulness gave women significant relief from hot flashes and night sweats, and secondarily from quality of life issues like insomnia, anxiety and perceived stress. If you are not familiar with the concept of mindfulness, simply set an intention to calm your mind and body throughout the day with a simple breathing exercise.

Simply close your eyes, breathe in through your nose and out through your mouth. Do this three times and be sure to take long, deep nourishing breaths as you notice the rise and fall of your chest as you breathe.

In time, you can picture yourself releasing all your stress as take you take in the deep, slow breaths and you will notice that you are becoming more mindful every time you practice this breathing exercise.

 #4 Melatonin

Melatonin is a hormone produced by the brain in accordance with its circadian rhythm. Your brain naturally increases melatonin production when darkness falls as your body begins the preparation for sleep.

One of the most effective ways to encourage the brain to produce more melatonin on it’s own is to sleep in a pitch black room. If necessary, use an eye mask or blackout curtains. Also, cover all LED lights with a piece of electrical tape to reduce the light from smoke alarms, humidifiers, white noise machines or other irritating LED lights.

Melatonin is a popular supplement for many people who do not want to take medications. The ideal dosage will vary from person to person. Factors such as body weight, metabolism and overall health may influence the way your body responds to melatonin. A typical dose is between 1 and 5 mg. Directions suggest taking the supplement about 30 - 45 minutes before bed.

 #5 Lavender Linen Spray

People have been using the calming aroma of lavender for relaxation and sleep for hundreds of years. According to a 2020 study on the effects of aromatherpy on sleep and quality of life in women with sleep deprivation problems during menopause, there was an significant increase.

Using a lavender pillow or linen spray can be the perfect way to calm down your body and mind as you prepare to sleep. You can also add a few drops of vetiver or chamomile to your spray to alleviate any sleep related anxiety.

If you no trouble falling asleep but struggle to stay asleep during the night, you might want to consider using an ultrasonic diffuser so that the calming lavender aroma will be continuously released throughout the night. Test it out for yourself. Decide if the calming and sleep-inducing effects of lavender or other essential oils give you a more peaceful night of sleep.

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