Many women who go through menopause experience insomnia. Often, the inability to sleep is a result of hot flashes and the adrenaline racing to the brain to jolt them awake. This is the most common cause, but by far not the only. Menopause increases stress and anxiety levels, sometimes causing a woman’s minds to race to the point where she cannot quiet herself enough to fall into a peaceful sleep. Other symptoms include depression and mood swings, which often occur in tandem with shifting hormones.
Hormonal Changes & Treatment
The changes caused by menopause largely are a result of the hormonal fluctuations in a woman’s body. For years, many doctors advocated the use of hormonal replacement therapy (HRT). Because the treatment received mixed reviews, however, many women opted for other methods of handling their menopause. Some chose holistic paths; others tried to treat it at home. Some women simply live with menopause and cope with it the best they can.
Not a primary side effect of menopause, insomnia is related to side effects and symptoms. So to reduce the insomnia, you need to address these symptoms.
For most women, this requires stress management in one way or another. Stress can be managed at home, on one’s own or in a class or group. Many women take yoga to help with relaxation or go on light hikes or some other activity. For those who prefer a natural treatment, exercise can be an excellent remedy. It will help relax the body, promote regular sleep cycles and alleviate depression or mood swings.
Other women try to regulate their shifting hormones through herbal remedies. Younger women often use black cohosh to aid menstruation, and it can be helpful to manage menopause. You should visit a holistic doctor for a proper evaluation of your needs if you intend to use herbs to treat your symptoms.
For on-the-fly menopause home remedies, for treatment of hot flashes to panic attacks, try some relaxation techniques. Sit or lie in a comfortable position and close your eyes. Slowly count to 10, then pause, then count backwards to one. Repeat this as many times as you need while attempting to clear you mind as much as possible. If needed, drink water.
A more complicated exercise is akin to meditational breathing. Sit or lie in a comfortable position. Inhale slowly and count to three. Hold your breath for a count of three, then exhale for a count of three, and hold for a count of three. Repeat this process until you feel thoroughly relaxed.
A final, slight variation of the breathing exercise calls for deep breathing and removing stale air from your lungs. This can be a very relaxing exercise if done properly and used to help you sleep. In a comfortable position, inhale slowly to the count of six. Hold your breath for a count of four, then exhale for a count of eight. Follow this by three even, steady breaths, then repeat. You can adjust these numbers, depending on your abilities, but always exhale for a longer amount than you inhale.