"Menopause Sleep Problems? Try These 5 Evidence-Based Natural Remedies"

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Menopause Sleep Problems Natural Remedies

Some of the most effective hacks I found that helped me with sleep problems without resorting to pills. All natural remedies and solutions that will help you recharge from your busy day.

1. Exercise is key:

Exercising in the morning helps regulating our circadian rhythms, our sleep-wake internal clock.

Doing aerobic or resistance exercises like running or lifting weights in the morning can help you fall asleep faster at night. High-intensity workouts in the afternoon or early evening can also help you sleep better. Exercising at these times can make you feel drowsy by lowering orexin levels, which is a neurotransmitter that keeps you awake.

If falling asleep isn't your problem but you wake up a lot during the night, evening workouts might be your best bet. Resistance exercises or light aerobic activities in the early evening are great for reducing nighttime awakenings, possibly because they offer the benefits of exercise without raising your body temperature too much.

You'll probably have to try different exercise routines to see what works best for you. I found that for me, doing my BJJ training before lunchtime works better than in the early evening, but weightlifting in the late afternoon works well.

2. Magnesium:

Magnesium is a vital mineral in the body that contributes to nerve and muscle function, bone development, blood sugar regulation, and maintaining a steady heart rhythm. Studies indicate that magnesium supports healthy sleep patterns and helps with restless legs syndrome.

3. Dropping the evening eating:

Eating at different times every day can mess with your body's internal clock, making it tough to maintain regular sleep and wake schedules.

Having a light dinner 2-3 hours before bed helps your body ease into sleep mode. Big meals at night and that tempting nightcap can mess with your sleep.

4. Swap screens for a nice book:

If there is one thing that is messing with our sleep quality, it is our beloved cellphones. There are now many studies that show screen time can disrupt your sleep. Try to leave your phone away from you when going to bed and instead choose a good novel, or any type of relaxing reading you enjoy, and dive into a few minutes of reading before closing your eyes for the night. It will help you fall asleep and is a favor you do for your brain and soul.

5. GABA - Gama-aminobutyric acid:

GABA (gamma-aminobutyric acid) is a neurotransmitter that plays a crucial role in regulating brain activity. It is known for its calming effects and is often associated with promoting relaxation and reducing anxiety.

GABA helps to inhibit nerve transmission in the brain, which can lead to a reduction in feelings of anxiety and stress. This calming effect can facilitate the onset of sleep and improve overall sleep quality.

https://pubmed.ncbi.nlm.nih.gov/38321713/

For all the advice and personal experiences I provide here, you'll need to experiment to find what suits you best. The crucial factor is getting good sleep, as recovery is essential for living better days and maintaining the sharp mind necessary for a fulfilling life.