Coping with Insomnia in Menopause

Before we examine how insomnia affects women going through menopause, it's important to explain exactly what is meant by the word "menopause." Menopause signals the end of a woman's menstruation and fertility period, and usually occurs a year after the last menstrual period. Although the most common age range is between the ages of 45-55, some women may reach menopause in their 30's, or not until they're in their 60's.

As women age, the production of estrogen and progesterone decreases, and they experience symptoms such as hot flashes, vaginal dryness, irritability, thinning hair and weight gain. One symptom that is often overlooked is insomnia.

I experienced menopause at age 44, due to a total hysterectomy. My ovaries were not surgically removed, but I was placed on HRT (Hormone Replacement Therapy), which I tolerated without any symptoms of menopause. I slept eight hours every night and always felt refreshed and energetic.

Fast forward to ten years later and doctors were advising their patients to eliminate HRT, or face an increased risk of cancer. I stopped taking HRT, and that's when the insomnia began. In the hours leading up to bedtime, I felt so tired that I would often go to bed early to try and regain lost sleep, but the minute my head hit the pillow, I was wide awake. It wasn't long before I began sporting dark circles under the eyes, and a constant feeling of fatigue.

Medication/Supplements

I tried a low dosage of an antidepressant to relieve my back pain, with the added bonus that it would help me go to sleep. This worked for awhile, but I had to take higher dosages to have the same effect, and eventually, insomnia returned.

My doctor suggested Benadryl, which is an antihistamine, but also makes you sleepy. Benadryl worked temporarily, but I still found myself waking up at night, and not being able to go back to sleep.

Insomnia in menopause can also be caused by a mineral deficiency of calcium and magnesium. Women who are deficient can suffer symptoms such as irritability, nervousness, insomnia, nervous tension, and waking up after a few hours, and being unable to go back to sleep. Calcium and magnesium should be taken with food in a 2:1 ratio.

Bedtime Snack

As I researched possible solutions for my insomnia, I was particularly interested in an article I read from Cambridge University. For women who have trouble falling asleep, one suggestion was eating a high carbohydrate meal 2 hours before bedtime. A remedy for waking up in the middle of the night was to eat bread and honey or a bowl of cereal instead of the rich carbohydrate meal.

In the end, what helped me overcome insomnia was a combination of a low dose of anti-depressant for back pain, a bedtime snack of oatmeal, and a calcium and magnesium tablet.

http://www.insomnia-connection.com/mineral-definciencies-that-cause-insomnia.html

http://www.mayoclinic.com/health/menopause/DS00119

http://www.counselling.cam.ac.uk/selfhelp/leaflets/insomnia