Insomnia at menopause is relatively common and is related to the hormonal changes typical of this phase. Thus, 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.
In addition, to combat insomnia and ensure a good night's sleep, performing some kind of relaxing activity in the 30 minutes before bedtime like reading a book in a dim light is a great solution, which can help in many cases.
Also check out how the diet can help relieve typical menopause symptoms.
Home remedy for menopausal insomnia
A good home remedy to combat insomnia during menopause is to drink passion fruit tea in the evening, 30 to 60 minutes, before going to sleep as it has passionflower, a substance that has sedative properties that favor sleep.
Ingredients
- 18 grams of passion fruit leaves; 2 cups of boiling water.
Method of preparation
Add the chopped passion fruit leaves to the boiling water and cover for about 10 minutes, strain and drink afterwards. It is recommended to drink at least 2 cups of this tea every day.
Another option is to take the Passiflora capsules, because they also favor sleep and it is well tolerated by the body without causing dependence. Learn more about this type of capsules and how to take them.
Other tips to fight insomnia
Some other useful tips to fight insomnia during menopause are:
- Always lie down 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; Have the last meal of the day, at least 2 hours before going to bed and do not overdo the amount; avoid having a television or computer in the bedroom; exercise regularly, but avoid doing after 5 pm.
Another great tip for a good night's sleep is to take 1 cup of warm cow's milk before bedtime as it contains tryptophan, a substance that favors sleep.
If even after following all these tips the insomnia persists, the doctor may recommend the use of the melatonin supplement, for example. Synthetic melatonin improves sleep quality and is therefore very effective against nighttime awakenings. The recommended dose of melatonin can vary from 1 to 3 mg, 30 minutes before bedtime.
Find out how eating can help you get a good night's sleep:
