Insomnia It is one of the most common and debilitating symptoms of menopause, a transitional phase that brings with it significant changes both physically and emotionally. This sleep disorder is often linked to the hormonal fluctuations typical of this period, particularly the decrease in estrogen and progesterone, which directly affect the mechanisms that regulate sleep. Estrogen, for example, contributes to the production of serotonin, a neurotransmitter that regulates the sleep-wake cycle, while progesterone has a calming effect on the central nervous system. When levels of these hormones decline, difficulty falling asleep, frequent nighttime awakenings, or an overall compromised sleep quality may arise.
To combat this condition, here are 3 remedies for insomnia during menopause so you can get back to sleep and wake up feeling energized.
1. Melatonin
There Melatonin , often referred to as the sleep hormone , plays a crucial role in regulating our circadian rhythm, or our body's sleep-wake cycle. During menopause, melatonin levels tend to naturally decline due to aging and hormonal fluctuations, contributing to the onset of insomnia.
Produced by the pineal gland in response to darkness, melatonin signals the body that it's time to sleep. During menopause, reduced production of estrogen and progesterone can alter the neurochemical signals that stimulate its secretion. This not only impairs the ability to fall asleep, but also affects the quality of sleep.
Clinical studies have shown that taking melatonin supplements can significantly improve sleep in menopausal women since not only reduces the time it takes to fall asleep , but also improves depth and the duration of REM and non-REM sleep. These benefits are particularly important for women who suffer from frequent nighttime awakenings due to hot flashes and night sweats.
The supplements Melatonin supplements are available in various formulations and dosages. For menopausal women, a dose between 1 and 3 mg, taken about 30–60 minutes before bedtime, is generally sufficient to achieve significant benefits. However, it's important to start with low doses to assess individual response and reduce the risk of side effects such as daytime sleepiness.
Melatonin is generally well tolerated, but it's important to consult a doctor before starting supplementation, especially if you're taking medications that affect the central nervous system or metabolism. Furthermore, to maximize its effectiveness, it's helpful to combine it with good sleep hygiene practices, such as avoiding exposure to electronic devices before bed and maintaining a dark, quiet environment.
2. Valerian
There valerian Valeriana officinalis is a medicinal plant known for centuries for its calming and sedative properties. Its active ingredient, valeric acid , interacts with the central nervous system, promoting relaxation by acting on GABA (gamma-aminobutyric acid) receptors, a neurotransmitter that regulates brain activity by reducing nervous hyperactivity and promoting a state of calm. This is particularly useful for menopausal women who suffer from insomnia related to anxiety or stress.
Valerian is particularly indicated to combat frequent night awakenings, One of the most common problems during menopause. A study published in the Journal of Menopausal Medicine found that regular intake of valerian extract significantly improves sleep quality and reduces the time it takes to fall asleep. Furthermore, its relaxing effect can help mitigate irritability and agitation often associated with hormonal fluctuations.
Valerian is available in several forms, including capsules , herbal teas and liquid extracts . To promote sleep, it is recommended to take the extract about 30–60 minutes before bedtime. The most common dosage ranges between 300 and 600 mg per day, but can be adjusted based on individual needs.
It is recommended to avoid taking it with alcohol or sedative medications to prevent excessive sedation. Furthermore, it is always advisable to consult a doctor before starting treatment, especially if you are taking other medications.
3. Passionflower
There passion flower Passionflower (Passiflora incarnata) is a medicinal plant known for its sedative and anxiolytic properties. During menopause, when sleep disturbances are often aggravated by anxiety, stress, and irritability, passionflower can be an effective natural remedy for promoting relaxation and improving sleep quality.
The active ingredient of passionflower is made up of Flavonoids and alkaloids , which act on GABA receptors in the brain. These compounds promote a calming effect, reducing nervous hyperactivity and promoting a state of relaxation. Its action is particularly useful for menopausal women who have difficulty falling asleep due to intrusive thoughts or agitation .
Several studies have shown that passionflower can improve both the quality and duration of sleep, helps reduce nighttime awakenings, and increases the time spent in deep sleep. Furthermore, its calming effect It can relieve other symptoms of menopause, such as irritability and mood swings, improving overall well-being.
Like melatonin and valerian, passionflower is available in herbal teas, capsules, liquid extracts, and tablets. To promote sleep, it is recommended to take it about 30 minutes before bedtime. The usual dose ranges between 250 and 500 mg of dry extract per day, but can be adjusted based on personal needs.
Passionflower is considered safe for most people, but it can cause mild side effects such as drowsiness or dizziness. It's important to avoid combining it with alcohol or sedative medications, as it may enhance the sedative effect. As with any supplement, it's advisable to consult a doctor before use, especially if you're taking any medications.
The supplements against insomnia With natural ingredients like melatonin, valerian, and passionflower, these remedies represent effective solutions for combating sleep disorders associated with menopause. Each of these remedies offers a targeted approach to address specific causes of insomnia, whether it's related to hormonal fluctuations, anxiety, or difficulty maintaining a regular sleep-wake cycle. Their effectiveness can be further enhanced by adopting a balanced lifestyle and sleep hygiene practices. However, it's always essential to consult a healthcare professional before starting any supplement. Menopause supplements , to ensure a safe and personalized approach. In the broader context of menopause, these supplements can contribute not only to improved nighttime sleep but also to overall well-being, helping women navigate this transition with greater serenity and vitality.
