How To Cure Menopause Insomnia and Sleep Problems Naturally

Find out how to treat menopause insomnia through natural remedies.

4 Minute ReadHow To

28.08.20 (Updated 06.09.22)

Insomnia can affect anybody at any stage of life but during menopause, when a woman’s ovaries begin producing lower amounts of some hormones - specifically oestrogen, progesterone and testosterone - sleepless nights become all the more likely. This phenomenon is often referred to as ‘menopause insomnia’.

Menopause sleep problems can manifest as trouble falling asleep, or trouble staying asleep, or both. It is most commonly experienced by women in the year following their last menstrual period.

Although insomnia is difficult to cure completely, there are natural remedies and steps you can take to mitigate its effect and improve the quality of your sleep. Read on to find out how to treat menopause insomnia and enjoy a better night’s sleep.

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Remedy for sleep number 1: balance your hormones

If menopause and hormone dysregulation are causing your sleep issues, balancing your hormone levels should help to provide some relief. Your doctor might suggest hormone replacement therapy (HRT), a low dose of birth control either in pill form or in the form of an injection, or a low dose of antidepressant medication.

Restoring your body to balance through a hormone-friendly diet can also be helpful for inducing a better night’s sleep. Helpful foods to focus on include healthy fats from fish, nuts, seeds, plant oils, coconut products and avocados. You should avoid dairy and any non-organic animal products if you’re looking to restore harmony to your hormone levels.

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Remedy for insomnia number 2: take the right supplements

Ashwagandha is an adaptogen that also goes by the names ‘Indian Ginseng’ and ‘Winter Cherry’. It is a member of the nightshade family of plants, and has been used for centuries by Ayurvedic practitioners to help support people’s sleep-wake cycles and to restore harmony and balance to the endocrine system. The endocrine system is responsible for the production of hormones that regulate reproductive cycles, sleep and mood, among other things.

Ashwagandha is a member of the species ‘somnifera’, or ‘sleep-inducing’ in Latin. It contains something called ‘triethylene glycol’; a compound that’s heavily implicated in transporting sleep signals to the body and brain.

The full spectrum, root extracted, KSM-66® Ashwagandha in the LYMA Supplement is the most bioavailable form of this adaptogen, meaning that we are able to absorb all of its myriad benefits efficiently and effectively. KSM-66® is formulated in LYMA at a clinically backed daily dose of 600mg and has been proven to be supportive in improving up to 22 areas of health, menopause insomnia included.

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Natural remedy number 3: create a sleep-friendly environment

There are a few steps you can take to promote healthy sleep and reduce the likelihood of insomnia kicking in:

  1. Turn off all technology an hour before bed and don’t bring phones, laptops or tablets into the bedroom with you. The blue light emitted by these devices can (and will!) wreak havoc with your internal diurnal clock.
  2. Aim to finish eating at least two hours before you hit the hay as digestion is a protracted affair, the effort of which can lead to trouble falling asleep or interrupted sleep.
  3. Ditto water. Try to avoid liquids in the hour or so coming up to bedtime. Getting up repeatedly in the night to use the bathroom can be disruptive to your sleep cycle and can prevent you from falling into that all important REM sleep.
  4. Keep your bedroom clean and tidy and prioritise pastel colours, low lighting and relaxing scents such as lavender.
  5. Keep your bedroom cool and comfy: get yourself some temperature-control linens, ensure your mattress is fully supportive and your pillows are the correct height and firmness for your neck.
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Insomnia remedy number 4: establish a sleep routine

It’s important to get your body into a regular routine when it comes to sleep. You’ll see that by repeating behaviours over a certain period of time, your body and mind will subconsciously know that it’s time to sleep and will begin winding down accordingly. You should aim to head to your bedroom at the same time each night, and to carry out the same routine before bed each evening. Repetition of behaviours will invoke a subliminal sense of your impending snooze. Your routine could be reading for half an hour, enjoying a nightly skincare regimen, meditating or carrying out a journaling or gratitude activity. Whatever works for you and helps you to wind down is fine, just try to make sure it doesn’t involve a screen.

Menopause can be a really challenging time, but it can also be incredibly liberating. The LYMA formula contains four vital menopause-supporting ingredients that can help you to get you back on track and feeling more confident: KSM-66® Ashwagandha to support sleep as outlined above, Vita-algae D3™ and K2 VITAL® to support bone health, mood and metabolism, and Cognizin® to support brain health and improve focus (a lack of focus being one of the main complaints from women going through menopause). Menopause can - and should - be the time in a woman’s life where she can pause, breathe, reflect, and tune in to what she wants to achieve during the next phase of her life, and LYMA is the Ultimate Supplement to support this.

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