Insomnia

Insomnia:  the inability to sleep, chronic sleeplessness – this is a symptom of menopause and light symptoms of insomnia can begin when a woman is approaching menopause. Difficulties in falling asleep, waking up in the middle of the night and not being able go back to sleep are all symptoms.

In the past it was believed that insomnia was the result of night sweats. However recent studies have shown that there are other factors such decreased oestrogen levels or changes in hormones. This can disrupt your daily routine leaving you feeling exhausted, irritable, frustrated and even unable to think or communicate clearly.

Treatments vary from a natural approach to prescribed medications. The natural approach to menopause insomnia are thought to be more beneficial as they are easy to take, inexpensive and do promote better health.

Helpful hints and natural approaches to improve your sleep and decrease menopause fatigue include:

Eating snacks that prevent you from falling asleep - turkey, tuna, bananas, grapefruit, yogurt, milk, figs, dates and whole grain crackers are all high in tryptophan. Tryptophan which promotes sleep is an essential amino acid. Foods such as cheese, bacon, sausage, tomatoes, spinach and wine contain tyramine. These foods should be avoided close to bed time because they contain an amino acid which releases the brain stimulant norepinephrine.  Norepinephrine promotes alertness.

Reducing your caffeine intake – caffeine in coffee, tea, fizzy drinks and chocolate flushes the body of vitamin B, thus disturbing your sleep patterns.  Vitamin B helps calm you down/relieves stress. Taking herbs – certain herbs such as chamomile, valerian or catnip, in the form of tea, can help you relax.

As some herbal teas can conflict with medication it would be advisable to check with your doctor or pharmacist before embarking on a herb tea regime.

Taking adequate calcium and magnesium – leafy green vegetables, tomatoes, citrus fruits, nuts, yogurt, whole grains and soy foods are all excellent foods for keeping your muscles relaxed.

Taking regular exercise - fresh air and sunshine combined with exercise can energise and relax the body which helps you fall asleep.

If you are considering taking any other medication for your menopausal insomnia you should take advice from your doctor.  Your doctor may either prescribe you with a medication or recommend an over the counter medication. 

Information written by the talkhealth medical panel

Last Reviewed: 14 February 2011
Next Review Date: 14 February 2013