Menopause can be associated with sleep disturbances, as in your case,
HRT can be helpful for a few years if it is indicated,
An alternative treatment for menopausal symptoms may come from soy products (tofu, soybeans, and soymilk). They contain phytoestrogen, a plant hormone similar to estrogen. Soy products may lessen hot flashes, but there are no consistent results for its ability to relieve them.
- Eat healthy. Avoid large meals, especially before bedtime. Maintain a regular, normal weight. Some foods that are spicy or acidic may trigger hot flashes. Try foods rich in soy as they might minimize hot flashes.
- Avoid nicotine, caffeine and alcohol, especially before bedtime.
- Dress in lightweight clothes to improve sleep efficiency. Avoid heavy, insulating blankets and consider using a fan or air conditioning to cool the air and increase circulation.
- Reduce stress and worry as much as possible. Try relaxation techniques, massage and exercise. Talk to a behavioral health professional if you are depressed, anxious or having problems.
Research shows that valerian can help people fall asleep more quickly, improve the quality of sleep, and increase amounts of nightly sleep. Valerian can also help ease the symptoms of insomnia. Studies specifically about women undergoing menopause show valerian is helpful to improving their sleep.
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