Insomnia is a common symptom of menopause, affecting up to 60% of women during this transition. The fluctuating and declining hormone levels of estrogen, progesterone, and melatonin often disrupt normal sleep patterns. Fortunately, there are many treatment options that can help relieve menopausal insomnia.
Lifestyle Changes
Making certain lifestyle adjustments can promote better sleep:
- Establish a regular sleep-wake schedule by going to bed and waking up at the same time daily, even on weekends
- Limit afternoon naps to 30 minutes to avoid interfering with nighttime sleep
- Avoid stimulants like caffeine, nicotine, and alcohol close to bedtime
- Create an optimal sleep environment that is cool, dark and quiet
- Exercise regularly, but complete workouts 3-4 hours before bedtime
- Relax with a warm bath, light yoga stretches, meditation or relaxation techniques before bed
Hormone Replacement Therapy
- Estrogen or progesterone therapy may help reduce hot flashes and night sweats to improve sleep
- Consult your doctor to determine if hormone therapy is appropriate for your symptoms
- Consider customized bioidentical hormone replacement options to help optimize hormone levels
Prescription Medications
Several FDA-approved prescription medications can also help with menopausal insomnia:
- Short-term use of sleeping pills, like zolpidem (Ambien) or eszopiclone (Lunesta)
- Off-label use of antidepressants, like trazodone or amitriptyline
- Gabapentin, an anticonvulsant, to reduce hot flashes and insomnia
Discuss benefits and risks of pharmacological sleep aids with your healthcare provider.
Over-the-Counter Supplements
Some non-prescription supplements that may improve sleep include:
- Melatonin - a natural sleep hormone that regulates circadian rhythms
- Valerian and chamomile - herbs with sedative properties
- Magnesium and calcium - minerals that may relieve muscle cramps or restless legs syndrome
Consult your doctor before taking any new supplements, especially with other medications.
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If you're experiencing persistent insomnia or sleep disruptions related to menopause, the medical team at
Renew Hormone Clinic can help. We specialize in customized
bioidentical hormone therapy to help women alleviate uncomfortable menopause symptoms.
Contact us today to learn more or schedule a consultation to discuss treatment options that are right for you. We'll partner with you on an individualized plan to balance your hormones and
finally get some restful sleep during this transition. Sweet dreams ahead!
