Insomnia can be one of the most frustrating symptoms of menopause because its effects last for days as you drag yourself through the motions of getting things done.

Being tired makes it hard to be patient and compassionate... especially with yourself!


When we are tired, and then we are hard on ourselves for how we behave when we're exhausted and depleted... we spin a vicious web of sleeplessness, judgment, and condemnation.  To break that cycle we often need help... and here are a few ideas about how to get it.

Supplements:  

• Magnesium and calcium are important to maintain energy during the day, so that you are ready for sleep at night.
  
• Coenzyme Q10 is used in energy production in every cell of the body.  This also allows for natural energy during the day and the ability to slow down for rejuvenating sleep at night.
  

Herbs that help you sleep:

• Valerian: The scientific evidence around valerian as a sedative is unclear... though admittedly not well researched.  It has been used for a long time and is generally safe.  It is a somewhat stronger sedative and used in conjunction with other sleep inducing herbs it can be part of a comprehensive and possibly very useful sleep aid.  Best used in a capsule.
• Chamomile is a time-honored remedy for insomnia.  There is scientific evidence supporting its use as a mild sedative.  Chamomile can be used in the form of teas, tinctures, or capsules.
  
• Passion Flower is great if you can get to sleep fine, but tend to wake up in the night.  You can take the passion flower tincture before bed to help you sleep through.  If you wake in the night, take another 20 drops or so of the tincture.   It should help you get back to peaceful sleep quickly.
  
• If insomnia is stress-related I recommend taking Ashwagandha, which is an herb from India that has been used for hundreds if not thousands of years.  It supports the adrenal glands (which pump out those stress hormones that keep you wired).  It's extremely safe and has lots of scientific research backing its effects.
  

Essential oils that promote sleep:

• lavender
• chamomile
• hops flower
  

Relaxation techniques:

• Breathing - Breathing techniques can be very helpful for instant calming.  Below is a short breathing meditation that I recorded recently (run time is approximately 6:45).

I swear... I've been a good sleeper all my life.  It's one of the few things I could always count on... my ability to sleep when I needed it... no matter when or where.  When my kids were toddlers I was known to drop them off at preschool and sleep in my car in the parking lot.  Seriously.

So, here's a discussion I had with a friend, Carla Brown, about how sleeplessness can exacerbate other menopausal symptoms and how we can cope with it.  

If you're local to the Santa Cruz area and want more information I will be speaking at Healing Waves Wellness Center at 303 Potrero St Suite 16, Santa Cruz, 95060.  The talk starts at 10am on Saturday, September 7th (THIS Saturday!).  Would love to see you there!

In this video I discuss hot flashes and night sweats with a friend who didn't realize that night sweats were a common symptom leading up to menopause.  Like many of us, she ascribed this symptom to many other causes until she started looking into the effects of hormone shifts.  I offer some small suggestions about dealing with hot flashes/night sweats in the video, but if you are struggling with this as a symptom please do be in touch.  

As always, I'm happy to provide a free 30 minute discussion to hear your story, offer possibilities, and to give you additional resources for looking into your unique situation.  No obligation... just information!

I decided to make a short (4 minute) video introduction to myself and my work.  I hope it gives you a sense that you know a little more about who I am.  I know that it's always helpful for me to see someone talk... interact (sort of)... it makes them more real.  Not sure if that's unique to me, or not, but I thought I'd introduce myself.

It's also an invitation to my talk on Saturday morning.  So... for any of you that are local to Santa Cruz, I'd love to see you at Healing Waves Wellness Center from 10-noon on Saturday, September 7th.

Last week we went camping, which always provides me with an opportunity for one of my favorite practices.  It's a simple practice... just being still in nature and noticing whatever comes to my attention.   One morning at our campsite I watched this woodpecker.  She (I don't know that it was a female... it's just my chosen pronoun for this story) moved progressively closer to me as I watched... Then she drummed a few times, looked at me, and she flew away.  She was beautiful and poignant, and I felt connected to her in some way.  She had my attention and I thought over what I know about woodpeckers and what I might be aware of in my life that was related to her.

For me woodpeckers signify voice... as each species has a characteristic drumming pattern.  They are common in forests with mature trees, as they depend on the infrastructure of large trees for their nest holes and for food.  Because they are birds, they also signify freedom.  They are not bound to two dimensions... they can rise to great heights... among the canopy of the trees... and so are closer to spirit.  

So, for me, woodpeckers bode well for having created a reliable infrastructure in life... and that whatever I am currently building is likely to have a strong foundation.  I also see woodpecker as indicating a unique voice, a singular way of being in the world, that is also on a conscious well-built foundation.  She reminds me to care for my unique expression of life in all ways... mentally, emotionally, spiritually, physically.  She reminds me that this awareness... of myself from many facets, is what brings me closer to Source.

Thank you dear woodpecker!  I am honored by our interaction and the gifts of awareness you bring!