As you know, insomnia and fatigue in middle aged women can be brought on by a variety of causes, the most common one being menopause. Now, insomnia, leading to fatigue can be a serious deterrent in your daily activities. Chronic fatigue leads to poor stamina, inability to concentrate in your daily life, and could even lead to depression brought on by extreme exhaustion. And that is no way to live! So take charge of your life today and banish insomnia and fatigue from your life once and for all. And that too the natural way!
What to do for menopausal insomnia and fatigue
There is of course the option of going for hormone replacement therapy, since the sleep deprivation usually has its roots in hormonal imbalance in the body caused by menopause. However, this is something that should only be done under medical supervision. But if you want to try some natural home remedies before you visit your doctor, then read on…
Natural lifestyle changes to induce better sleep at night
These are known to help many people overcome their sleep problems, irrespective of cause. What you need to practice meticulously and on a daily basis are:
- Practice going to bed and waking up at fixed times during the day.
- Do not use your bed for anything other than sleep or sex. Spend the rest of the day away from your bed.
- When going to sleep make sure you have a calm, quiet and dark atmosphere – this can go a long way in helping you to sleep peacefully.
- Ensure that the mattress you sleep on is comfortable.
- Try and avoid coffee (caffeine), nicotine or alcohol, preferably throughout the day. If that is not possible, then do avoid them post afternoon.
- Do not eat anything within 2 hours prior to sleeping.
- Establish a bedtime routine or calming ritual of sorts. This helps you to wind down and signals to your brain and body that it is time to sleep.
- Make exercise a regular part of your life. Not only does it keep you healthy, and help you to cope with the hormonal imbalance, it also helps you to sleep better.
- If your insomnia is induced by stress, practice various ways to reduce stress like breathing exercises, meditation or yoga.
In addition to the above you can also try various natural or alternate methods to bring on better sleep.
Alternative means to fight insomnia and related fatigue
By alternative methods we are talking about natural and herbal supplements. These can help your body in a supportive manner. Now, speaking of herbal supplements to help with insomnia and fatigue caused by menopause, there are 3 main types that you can consider:
- Phytoestrogenic supplements
- Supplements that regulate hormone balance
- Natural aids to help you sleep
And now to take a look at how these help:
These are plant source supplements that contain compounds called phytoestrogens which mimic estrogens in the body. They help to make up for some of the estrogen deficiency, helping you to sleep better. Some examples include:
- Black cohosh
- Red clover
However, for the exact and safe dosage, you need to talk to a naturopath, as they will vary from woman to woman.
Supplements that regulate hormone balance
These are, as the name suggests, supplements that help to balance the levels of both progesterone and estrogen. However, unlike the phytoestrogens, these contain no hormones or hormone identical compounds. Instead, they support the endocrine systems and boost hormone production. There are many such supplements that are specially formulated and sold, including the herbal equilibrium blend. But you need to find a reliable and safe supplement to try.
But again, it is best that you speak to your doctor or naturopath before taking any of these. And finally, the third kind of supplement…
Natural aids to help you sleep
These are of various types. They can help you to sleep by regulating the level of the sleep hormone melatonin, or can help your brain to relax and fall asleep more easily. Common examples include:
- Phosphatidylserine (PS)
- 5-hydroxytryptophan (5-HTP)
You can try these too – but if you are already taking sleeping pills, then again, do consult with your physician before switching to these.
Besides these, you can try other natural ways to support your body through menopause – along with the management of the other symptoms; your insomnia should also improve.
And finally, keep in mind that fatigue and insomnia at this age can be an indicator of menopause, but could also be indicative of a more serious disease. So be sure to assess your symptoms properly, and check with a doctor if the safe remedies also fail to work!