by Judith G. Cobb, MH, CI, NCP
Have you tried the sleep hygiene guidelines from “Sleep, Part I: How to Improve Yours”? Even those 10 steps can really make a difference. But what if they are not enough? What if you still suffer with menopause sleep problems? What can you do – besides getting more tired and grumpy every day?
Let’s start with figuring out, if we can, why you’re waking up. During menopause, sleep can be interrupted by hot flashes and night sweats. Sometimes you just wake up – for no apparent reason at all – and your mind is alert like you never were asleep. Or sometimes you wake up after 2 – 4 hours of sleep and have to pee, then you go back to bed but never get into a good sleep (until maybe just before your alarm goes off. Darned alarm!)
The first thing to try is get rid of all caffeine. Period. No ifs, ands, or buts. No exceptions. Get rid of everything that even used to have caffeine – no de-caf or caffeine–reduced. The herbal formula C-X usually takes care of hot flashes in the daytime and nighttime, and it works best when the adrenal glands are supported. I like ART-A for the adrenals for most women 45+. It seems to take care of so much more than adrenals – things like arthritis and inflammation.
Tips to help fix menopause sleep problems
If you are waking up sweaty with your sheets and PJs drenched, or sweating lots during the day (you know, where your face drips? – yuck!) IF-C can really help. This is a Chinese formulation to ‘clean the heat’.
I know this is starting to sound like a lot of stuff to swallow – but here’s the thing. You start with a few bottles, and take about 6 capsules from each one (3 in the morning and 3 more at supper) then after a few months, when you are SYMPTOM-FREE (you read that right!) you can start experimenting with reducing things one at a time. You’ll probably find that you can get away with just 2 – 4 capsules of each, and might not suffer at all if you sometimes miss taking them.
If you are just waking up, need to pee, then can’t get into a deep sleep again there are a couple of options. You might want to try both to find which works best for you. This usually means your adrenals need a vacation.
Stabilize your blood sugar and take some stress off your adrenals with the following tips:
- Have a protein snack with a bit of carbohydrate before bed – 3 oz chicken with ½ c brown rice works well. This provides the foundation for your own melatonin production.
- If you need to boost your melatonin production even further – 5 tablets Vitamin B6 and 5 capsules STR-J
- If that is still not enough – ART-A at breakfast and again at supper, then 1 -2 Eight at bedtime.
Seriously, if you are peri-menopausal and having sleep problems, I can help because I’ve been there, done that, and found answers for myself and lots of other women.
What have you tried for sleep? How well did it work? Or are you still having problems?
If you have concerns about sleep or your health in general, or just don’t know where to begin making improvements, please contact me, Judith Cobb, to book an appointment. Skype, phone, webinar, and face-to-face appointments are available.
Copyright © 2016 by Judith Cobb, Cobblestone Health Ltd. All rights reserved. Please respect the time it takes to write and publish articles. If you will link to this article and give proper attribution, you are encouraged to quote sections (though not the entire article).