7 Tips to Naturally Relieve Menopause Insomnia

Women face many challenges physically and emotionally as they begin to experience the transition known as menopause. On top of the natural symptoms associated with aging, the hormonal imbalance caused by menopause can wreak havoc on their lives. Headaches, hot flashes, and anxiety are just a few of the discomforting symptoms that can occur. As if this wasn’t enough to exhaust anyone, there is the added stress of insomnia.

Menopause symptoms often seem to feed into each other, and this can definitely be the case with menopause insomnia. While it is true that insomnia may occur independently of other symptoms, chances are it is either the result or a contributing factor to other physical or mental discomforts.

The good news is, the actions you take to alleviate any given menopause symptom are likely to lessen the occurrence and severity of others.

Try the following to help alleviate menopause insomnia naturally, and see how they help treat other symptoms, too:

1. Practice deep breathing exercises at bedtime. Deep breathing helps you relax and can alleviate anxiety and release the tension associated with headaches.
   


2. Drink warm milk before bed time. Milk contains tryptophan – an amino acid with tranquilizing affects. This can also help relieve stress as it causes you to relax.
   


3. Turn down the heat. We tend to fall asleep faster and sleep more soundly in cooler temperatures. This can also help reduce night sweats, or at least help with the discomfort associated with them.
   


4. Avoid caffeine, nicotine and alcohol for at least 4 hours before bedtime. All four can interfere with your ability to fall asleep and stay asleep. They are all considered hot flash “triggers,” as well. Caffeine and nicotine exacerbate tension and stress, while alcohol can contribute to depression.
   


5. Take a warm shower or bath prior to bedtime. Bathing raises and then lowers the body’s temperature back to normal which can induce sleepiness.
   


6. Enjoy quite activities for several hours prior to bed time. Reading, listening to music or relaxing with a favorite non-strenuous hobby is a great way to unwind and quiet your body and mind for a more restful sleep. Relaxation also helps alleviate hot flashes, headaches, moodiness and anxiety.
   


7. Exercise regularly. 30 minutes of aerobic exercise daily is proven to reduce insomnia, and it also helps alleviate many of the symptoms associated with menopause. Avoid exercising within 4 hours of bed time, however.