More Information about Insomnia in menopause

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).

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• Mantram - Here is a list of mantrams to choose from that have been well studied.  Find one that resonates with you and dedicate yourself to its practice.