Why Use Natural Menopause Sleep Disturbances Treatment?
Our Menopause Expert Doctor at Almasi Skincare offers natural menopause sleep disturbances treatment that does not use HRT (hormone replacement therapy) because the side effects of hormone replacement therapy include developing breast cancer, endometrial cancer, stroke, deep venous thrombosis, pulmonary thrombosis, breast pain, vaginal bleeding, gall bladder disease, bloating, nausea, diarrhea, headache, mood changes, muscle cramps, skin rash, itchy skin, hives, and allergic reactions.
Consequently, our natural menopause sleep disturbances treatment does not use HRT. It uses nutrition, supplements and lifestyle modifications.
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What Causes Menopause Sleep Disturbances?
Sleep problems associated with menopause include difficulty falling asleep, frequent awakening and early morning awakening. Hormonal fluctuations during menopause period make some women wake up during the night. Other menopause symptoms like hot flashes and night sweats also contribute to insomnia since they can disrupt sleep and cause frequent waking. Melatonin is a hormone that is important for the sleep wake cycle and its levels decrease with age. This decline may also contribute to sleep problems during menopause.
Natural Menopause Sleep Disturbances Treatment
To treat menopause sleep disturbances naturally, do the following:
Eat soy-rich foods
A study found that taking 40mg of soy isoflavone supplements twice a day for 3 months reduced sleep disturbances. Therefore, consume soy-rich foods since they contain phytoestrogens known as isoflavones.
To get started with soy, add roasted, ground soya beans to your smoothies, cereal, teas and warm milk. Roasted, ground soya can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Take soy isoflavone supplements
If you are not able to get adequate amounts of soy in your diet, consider taking a soy supplement. We recommend NOW Soy Isoflavones because each capsule contains 60mg of isoflavones like genistein, daidzein, and glycitein. This soy supplement is also vegan, non-GMO, gluten-fee, sugar-free, nut-fee, egg-free, dairy-free, and corn-free.
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Menopace Plus is another great menopause supplement because each tablet contains 100mg of soy isoflavone extract in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3200 for 56 tablets which are taken for 28 days.
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Consume foods with phytoestrogens
Consume other phytoestrogen-rich foods since they act like estrogen in the body. Flaxseeds contain the highest amounts of phytoestrogens. To increase their intake, add ground flaxseeds to smoothies, cereal, granola, salads and soups. Sesame seeds are also rich in phytoestrogens and they can be added to smoothies, salads, stir fries, cereal, granola, rice dishes, and soups. Fruits that are rich in phytoestrogens include dried fruits like dates, prunes and dried apricots as well as fresh peaches, pears, plums, strawberries, and blackberries. Vegetables that are rich in phytoestrogens include broccoli, cabbage, spinach, collard greens, and beans. Herbs that are rich in phytoestrogens include garlic and onion.
Increase dietary magnesium intake
A study found that older adults with insomnia who took magnesium had better quality sleep and improved markers of insomnia like difficulty falling asleep, early waking, and sleep time. Other studies also show that magnesium can improve sleep quality. Magnesium improves sleep quality and sleep duration because it affects the sleep hormone melatonin, the body’s circadian rhythm (internal clock) and it also aids muscle relaxation.
Therefore increase your intake of magnesium-rich foods like almonds, avocados, bananas, beans, broccoli, brown rice, cashews, chia seeds, dark chocolate, flaxseed, milk, oats, peas, peanuts, pumpkin seeds, sesame, soybeans, soy milk, spinach, sunflower seeds, and wholegrain bread.
Take a supplement with magnesium
If you are not able to get the recommended dietary intake (RDI) of 320mg of magnesium per day from your diet, consider taking a supplement with magnesium 30 minutes before bedtime.
We recommend Centrum Silver Women 50+ because it contains 100mg of magnesium in each tablet. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 4000 for 200 tablets which last for 6 months.
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Menopace Plus is another great menopause supplement because each tablet contains 100mg of magnesium in addition to other nutrients required for menopause. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide. It costs Ksh 3200 for 56 tablets which are taken for 28 days.
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Exercise Regularly
Regular exercise can help you fall asleep, stay asleep and improve your sleep quality. Therefore engage in 150 minutes of aerobic exercise each week and strength training thrice a week.
Improve your sleep hygiene
Improve your sleep hygiene by going to bed at the same time and waking up at the same time. Ensure that you also avoid blue light from phones, computers and television before bed. and not scrolling your phone while in bed. Avoid napping during the day and take warm baths and sip warm drinks before going to bed. Make sure to avoid drinks that can affect sleep like caffeine and alcohol.
Use lavender essential oil
A study found that inhaling lavender essential oil improved sleep. Another study found that lavender increased sleep duration and improved sleep quality.
Therefore use lavender essential oil to help with insomnia. For example, you can diffuse lavender essential oil in the bedroom before you sleep. You can also add 3 drops of lavender to a cotton ball and place it inside your pillowcase so that you can inhale the aroma as you sleep. It can be purchased from our Nairobi Almasi Skincare Shop located on Moi Avenue, Sawa Mall, 3rd floor, Shop C15. Call 0721963156 or WhatsApp +254 721 963 156 to order. We deliver countrywide/worldwide.
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Eat a Mediterranean diet
The Mediterranean Diet is also linked by studies to better quality sleep. Therefore consume Mediterranean Diet foods like fruits, vegetables, lean proteins, wholegrains and healthy fats from avocados and olive oil. Ensure that you also limit your intake of sugar, sodium, trans and saturated fats, processed carbohydrates and other processed foods.
Click on the link to learn more about the Mediterranean Diet
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Bask in the morning
Bask in the morning since morning light exposure within the first hour of waking has been shown to improve sleep duration and sleep quality. This is because it helps regulate the body’s circadian rhythm which means it resets the body’s sleep clock. It also regulates the body’s melatonin production.
Increase melatonin levels naturally
Melatonin is a hormone made in the body which regulates the sleep/wake cycles and may help increase sleep duration and improve sleep quality. To increase melatonin levels, increase melatonin-rich foods like almonds, walnuts, tart cherries, eggs, milk, fatty fish like salmon, bananas, and pineapples. Ensure that you also expose yourself to morning sunlight as soon as you wake up to regulate your circadian rhythm. In the evening go to bed at the same time and avoid blue light from phones and other devices for 1 hour before your bedtime as the blue light can interfere with melatonin production.
Drink chamomile tea
Drink chamomile tea because it contains phytoestrogens which act like estrogen in the body and can help reduce the menopausal symptoms of hormonal imbalances. Chamomile also has sedative properties which can help it relieve sleep disturbances. Do not drink chamomile tea if you are taking the blood thinner warfarin or cyclosporin.
Get talk therapy
Talk therapy and specifically CBT (cognitive behavioral therapy) is beneficial for managing menopause-related insomnia. This is because it helps you identify negative thoughts and behaviors and helps you replace them with effective coping strategies.
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Consult our Menopause Expert Doctor
Consult our Menopause Expert Doctor to discuss all your symptoms, rule out underlying conditions and create a personalized treatment plan that does not use HRT (hormone replacement therapy). You can also consult our Doctor for non-hormonal prescription medications that have been approved to treat sleep disturbances caused by night sweats.
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