Insomnia during menopause is relatively common and is related to hormonal changes typical of this phase. Therefore, synthetic or natural hormone replacement therapy can be a good solution to overcome insomnia and other common symptoms of this phase such as hot flashes, anxiety and irritability.
Furthermore, to combat insomnia and ensure a good night’s sleep, carrying out some type of relaxing activity in the 30 minutes before bedtime such as reading a book under dimmer light is a great solution, which can help in many cases.
Check out how diet can help alleviate typical symptoms of menopause.
Home remedy for insomnia during menopause
A good home remedy to combat insomnia during menopause is to drink passion fruit leaf tea at night, 30 to 60 minutes, before going to sleep as it contains passionflower, a substance that has sedative properties that promote sleep.
Ingredients
- 18 grams of passion fruit leaves;
- 2 cups of boiling water.
Preparation mode
Add the chopped passion fruit leaves to boiling water and cover for about 10 minutes, strain and then drink. It is recommended to drink at least 2 cups of this tea every day.
Another option is to take Passiflora capsules, because they also promote sleep and are well tolerated by the body and do not cause dependence. Find out more about this type of capsules and how to take them.
Other tips to combat insomnia
Some other useful tips to combat insomnia during menopause are:
- Always go to bed and get up at the same time, even if you haven’t slept enough;
- Avoid taking naps during the day;
- Avoid caffeine intake after 6 pm;
- Eat the last meal of the day at least 2 hours before going to bed and do not overdo the quantity;
- Avoid having the television or computer in the bedroom;
- Exercise regularly, but avoid doing it after 5 pm.
Another great tip for a good night’s sleep is to drink 1 glass of warm cow’s milk before going to bed as it contains tryptophan, a substance that promotes sleep.
If, even after following all these tips, insomnia persists, the doctor may recommend the use of a melatonin supplement, for example. Synthetic melatonin improves sleep quality and is therefore very effective against nighttime awakenings. The recommended dose of melatonin can vary between 1 and 3 mg, 30 minutes before bedtime.
Find out how food can help you get a good night’s sleep:
