Q: I’m going through the menopause and after being a sound sleeper all my life am now tossing and turning for hours. Any tips?

A: Sleeping problems are common during the menopausal years. They can be caused by feelings of volcanic heat, arctic chills, and powerful surges of emotion. Some women sleep restlessly, wake early, go for a walk, and need a nap later. Others feel so tense when they lie down they can’t seem to drift off, and wake achey and irritated.

 

Women who have normal levels of oestrogen fall asleep easier than women who don’t and spend time in the deep dream stage of sleep and they also wake more refreshed when they wake up. Dreaming is important for feelings of rest and renewal. You can still sleep without oestrogen but you tend to wake up feeling less refreshed. Before rushing to your doctor for a pack of sleeping pills try the following tried and tested self help remedies:

 

To increase your chances of a good night’s sleep you need to programme your body clock. Create a bedtime routine, going to bed at the same time every night. Read, listen to taped music, and then go to sleep. Keep a note pad by your bed if you do find it hard to nod off as creativity can often surface in the midnight hours.

 

Big dinners will make you feel sleepy but they also prolong digestion, which interferes with a good night’s sleep. It’s best to eat your biggest meal before mid afternoon and have a light evening meal.

 

Dishes seasoned with garlic, chillies, cayenne, or other hot spices can cause nagging heartburn or indigestion and cause problems sleeping. Avoid spicy foods at dinner. Gas-forming foods and hurried eating also cause abdominal discomfort, which in turn interferes with sound sleep. Limit your intake of gas-forming foods to the morning hours, and thoroughly chew food to avoid gulping air.

 

An amino acid called tryptophan, found in soya and peanuts, helps the brain produce serotonin, a chemical that helps you relax. Try drinking some soy milk or eat a slice of whole meal toast with peanut butter before bedtime. Plus, the warmth may temporarily increase your body temperature and the subsequent drop may hasten sleep.

 

Avoid caffeine. Even small amounts of caffeine can affect your sleep. Try eliminating all caffeine-containing beverages. If you feel and sleep better after two weeks of being caffeine-free, then avoid caffeine permanently. You can try adding back one or two cups after the two-week trial, but cut back if sleep problems reappear. (A warm herbal tea such as chamomile can soothe and relax you and makes you feel full, which might help facilitate sleep.)

 

As for alcohol it might make you sleepy at first, but in the end you’ll sleep less soundly and wake up feeling exhausted. Alcohol suppresses a phase of sleeping called REM (rapid eye movement) during which most of your dreaming occurs. Less REM is associated with more night awakenings and restless sleep.

 

A warm beverage at bedtime can often help and try also to avoid large meals in the evening and eat your evening meal early, before 7 pm if possible. Avoid alcohol and caffeine and vigorous exercise in the evening; although gentle stretching or a relaxing walk can improve your chances of a good night’s sleep.

 

Lavender essential oil and blossoms are classics for aiding sleep. Try using a little lavender sleep pillow. Put a tiny one in your pocket during the day. Or put a few drops of the essential oil on a cotton ball or handkerchief and tuck it into your pillow. You may find a lavender bath before bedtime relaxing. Add a handful of dried flowers, or a few drops of essential oil with an emulsifier. A couple of drops rubbed between the palms, then cupped over the nose for several minutes provide an excellent inhalation. Breathe deeply.

 

Oat straw has been found in research studies to relieve fatigue and weakness, particularly when there is an emotional component. By soothing the nervous system, it can help make sleep more restful. It’s considered a cooling and nourishing herb that eases night sweats, anxiety, and headaches. One cup of infusion before bedtime, or sleeping on an oat-hull pillow may lead to restorative sleep.

 

Nettle tea nourishes the adrenals and may result in fewer sleep disruptions. Try using one cup or more four times a week. St. John’s Wort, one dropperful in a cup of fresh hops or lemon balm tea, is also a gentle helper for sleep. Passionflower is an old remedy for nervous insomnia and hysteria, restlessness and headaches. Use 15-60 drops of the fresh flowering plant tincture before bed to relieve ongoing sleeplessness.

Valerian root has been used for centuries to induce sleep and it can be helpful. Other herbs that have a sedative effect include passion flower, catnip and chamomile. Experiment until you find what works best for you.

This entry was posted on Thursday, May 1st, 2008 at 1:30 am and is filed under Ask Marilyn, Menopause, Sleep. You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.