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Remedies for Menopausal Symptoms
The Menopause Self Help Book
by Susan M. Lark, M.D.,
The Wild Rose Scientific Herbal by Terry Willard, Ph.D.,
Menopausal Years The Wise Woman Way by Susun S. Weed
are drawn heavily upon for this segment. All references are provided here.
 SLEEP
DISTURBANCES
Menopausal years may bring sleep disturbances caused by feelings of
volcanic heat, arctic chills, and powerful surges of emotion. They are
common, but are often short-lived. Some women sleep restlessly, wake early,
go for a walk, and need a nap later. Others feel so tense when they lie
down they can’t seem to drift off, and wake achy and irritated. Sleep
deprivation can take a terrible toll on the patience and endurance of
any woman.31
The flip side is that new creativity surfaces, and time should be taken
to tap into it. Try putting away clocks and watches for a few days. Don’t
listen to radio or ask the time. Let the sun and moon provide your timing.31
Create a bedtime routine, going to bed at the same time every night.
Read, listen to taped music, and then go to sleep. Keep a journal by your
bed, ready for those ideas that leap out at any hour. Whatever your pattern,
consciously relaxing and breathing deeply and regularly, and visualizing
or fantasizing can often lead to sleep. These suggestions can become habit,
which together with herbs and high-quality nutrients may rejuvenate the
often-wearying process of menopause.31
Lavender essential oil and blossoms
are classics for aiding sleep. Try using a little lavender sleep pillow.
Put a tiny one in your pocket during the day. Or put a few drops of the
essential oil on a cotton ball or handkerchief and tuck it into your pillow.
You may find a lavender bath before bedtime relaxing. Add a handful of
dried flowers, or a few drops of essential oil with an emulsifier. A couple
of drops rubbed between the palms, then cupped over the nose for several
minutes provide an excellent inhalation. Breathe deeply.
Oatstraw has been found in research
studies to relieve fatigue and weakness, particularly when there is an
emotional component.17 By soothing the nervous system, it can
help make sleep more restful. It’s considered a cooling and nourishing
herb that eases night sweats, anxiety, and headaches. One cup of infusion
before bedtime, or sleeping on an oat-hull pillow may lead to restorative
sleep.31
Hops used as a tea helps when you
are awakened frequently by night sweats. Put a cup on the night table
for easy access in the night.31
Nettle tea nourishes the adrenals
and may result in fewer sleep disruptions. Try using one cup or more four
times a week.31
St. John’s wort, one
dropperful in a cup of fresh hops or lemon balm tea, is a gentle helper
for sleep.31
Skullcap tincture is both a painkiller
and sleep-inducer. This powerful, nonaddictive herb rarely leaves a foggy
feeling in the morning. Try 3-8 drops in a cup of water about 30 minutes
before lights out, and again in 20 minutes if needed.31
Passionflower is an old remedy for
nervous insomnia and hysteria, restlessness and headaches. Use 15-60 drops
of the fresh flowering plant tincture before bed to relieve ongoing sleeplessness.
Passionflower is a source of estrogenic bioflavonoids.31
Valerian is one of the most powerful
plant sedatives known, and it is well researched. Valuable for menstrual
cramps, it’s also treasured as a sleep aid. Use 20-30 drops before
bed and repeat in 30 minutes if needed. This herb can be habit-forming
if used nightly and may cause 'hangover' in the morning. Discontinue if
it affects you adversely.31
Calcium at bedtime increases chances
of a good sleep. Foods containing tryptophan,
a natural precursor to serotonin, are good choices for a small bedtime
snack.31
5-HTP from plant sources helps promote
sleep and is preferably used in sublingual form. Low serotonin levels
are associated with poor sleep patterns, depression, insomnia, and obesity.
5-HTP is a safe and effective way to boost serotonin levels and is one
step closer to serotonin than tryptophan.20
Overall, taking 5-HTP helps "smooth out" the rough spots in
the sleep pattern, preventing arousal during transitional phases and promoting
deeper, more restful sleep.
For insomnia without depression, Michael Murray ND recommends taking
a single dose of 5-HTP at night. Start with 100 mg; if after a few days
you don't get the desired results, increase the dose to 200 mg or even
300 mg.
For insomnia with depression, Dr. Murray recommends taking 100 - 200
mg of 5-HTP three times a day with meals. Some people do better if they
take that third dose about 45 minutes before bedtime. Note that taking
too much 5-HTP can lead to mild nausea.
Researched and written by the ProjectAWARE group, 2000
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