Menopause and insomnia: what natural treatment is there ?

Common menopause symptoms

Menopausal women will experience a variety of symptoms, varying in intensity and frequency from person to person. These common symptoms include:

• Decreased libido
• Hot flashes
• Night sweats
• Sleep disorders
• Irritability and depression
• Vaginal dryness

Herbs, phytotherapy and menopause

When it comes to phytotherapy, plant extracts can relieve a variety of ailments. They offer a natural alternative for alleviating menopausal symptoms! Some of them contain phytoestrogens, substances similar to female hormones, which can help compensate for the reduction in estrogen and progesterone, thus reducing hot flushes, sleep disorders, vaginal dryness and insomnia.

Another aspect frequently disrupted by menopause is sleep. Sleep disorders can not only affect quality of life, but also exacerbate other menopausal symptoms.

Herbs to combat sleep disturbance during menopause

It is important to select plants that have undergone clinical trials validating their efficacy and safety.

Here are a few plants that can help you get back to restful sleep during menopause:

Valerian: mild tranquilizer

Valerian is often recommended for its calming and sedative properties. It promotes rapid drowsiness and improves sleep quality without creating dependency. Taking an extract of valerian root before bedtime can facilitate a peaceful night’s sleep.

Passionflower: muscle relaxant

Passionflower is another plant appreciated for its beneficial effects on sleep. It relaxes muscles and soothes the mind, making it easier to fall asleep. Used as an infusion or dietary supplement, it helps combat insomnia linked to stress and anxiety.

Lemon balm: soothes digestive and nervous systems

Lemon balm helps calm the nerves and aids digestion, both of which can significantly influence sleep quality. Its use as a pre-bedtime herbal tea is particularly effective for those experiencing sleep disturbances due to nervousness or mild indigestion.

Hawthorn: cardiovascular stability

Hawthorn is renowned for its stabilizing effects on the heart and blood circulation. It can help calm palpitations and provide deeper, more regular sleep. Consumed as a decoction or mother tincture, it provides an overall soothing effect, conducive to restful sleep.

Black cohosh (or comicifuga)

Black cohosh (or cimicifuga): Its rhizome acts on the central nervous system, helping to reduce hot flashes and mood disorders. It contains no phytoestrogens, so does not affect breast tissue or the endometrium.

Plants and their soothing properties

Ginseng: hormone regulator

• Ginseng is often used for its toning and adaptogenic properties. It helps maintain hormonal balance, which can be extremely beneficial during menopause. By helping to stabilizeestrogen levels, ginseng can alleviate hot flushes and improve overall mood. What’s more, it can also help boostenergy and reduce fatigue.

Wild yam: a natural source of progesterone

• Wild yam contains diosgenins, compounds that can be converted into natural progesterone. This plant is particularly useful for women suffering from severe hormonal imbalances, as it can “mimic” some of the calming effects of progesterone on the body. Regular use of wild yam can help reduce residual menstrual pain and difficulties associated with vaginal dryness.

Red clover: rich in phytoestrogens

• Red clover is known for its richness in isoflavones, natural phytoestrogens that can help compensate for estrogen deficiency during menopause. Studies show that these compounds can reduce the frequency and intensity of hot flashes, while improving bone density, thereby reducing the risk of long-term osteoporosis.

Sage officinale: natural antiperspirant

• Long used for its medicinal properties, sage officinale is well known for its ability to reduce sweating and hot flashes. It acts on the autonomic nervous system that controls the sweat glands, making this plant particularly effective for those suffering from night sweats and persistent hot flashes.

Clary sage: emotional balancer

• In addition to sharing certain properties with common sage, clary sage has additional benefits. Its mild anxiolytic effects make it an excellent choice for those prone toanxiety andirritability during menopause. It also stands out for its ability to promote a general sense of well-being and improve mood.

How can you incorporate these plants into your daily routine ?

Integrating herbs into your daily routine can be a great help against the various symptoms you experience during menopause. By using simple, effective methods, you can reap the benefits of these plants.

Infusions and herbal teas

Enjoying an infusion made from these plants is an easy and pleasant strategy. For example, a herbal tea made from raspberry leaf, yarrow, blackcurrant and tarragon can be drunk every evening to promote a good night’s sleep.

Essential oils

Essential oils offer an interesting way to benefit from the virtues of plants. An inhalation of clary sage, or a diluted topical application to pulse points, can provide valuable help when needed. They can also be added to a diffuser for a room-wide relaxing effect.

Food supplements

For those who prefer a more concentrated method, dietary supplements in capsule or tablet form may be an appropriate option. Ginseng and wild yam are often available in this form, making them easy to integrate into an already established daily routine.

What’s the best plant for menopause ?

The search for a “miracle” plant to relieve menopausal symptoms is complex! Each woman’s experience of this transition is unique, so the selection of the right plant must be based on specific symptoms, overall health and any medication already taken.

Before turning to herbs to alleviate the various discomforts of menopause, it’s essential to consult a health physician to make sure there are no contraindications or risks of drug interactions.

Depending on the symptoms you wish to treat, different plants may be considered:

• Hot flushes: Plants rich in phytoestrogens, such as soy, red clover, hops or linseed, are renowned for their effectiveness. They act by modulating estrogen receptor activity, which can help stabilize body temperature. Black cohosh, while not containing phytoestrogens, may also be beneficial by acting on the central nervous system.
• Insomnia: plants with calming and sedative properties, such as valerian, passionflower, chamomile or lavender, are recommended. They can make it easier to fall asleep and improve sleep quality by reducing stress and anxiety. Hops, also useful against hot flushes, can increase the sedative effect of valerian when combined.
• Vaginal dryness: plants with a lubricating and healing effect, such as aloe vera, calendula or mallow, are indicated. Used in gel, cream or ovule form, they can be applied locally to soothe irritation, itching and infection. Soy, with its phytoestrogens, can also help improve the trophicity and elasticity of the vaginal mucosa.
• Mood disorders: To combat depression, irritability and fatigue, plants with antidepressant and regulatory properties, such as St. John’s wort, saffron, rhodiola or ginseng, are recommended. They promote the production of neurotransmitters such as serotonin, dopamine and noradrenaline. Black cohosh can also be effective in improving mood and general well-being.

How can I get back to sleep during menopause ?

As we’ve seen, the menopause can often lead to sleep disorders, including insomnia, which has a negative impact on health, morale and quality of life. These problems can be caused by a variety of factors, including hot flashes, stress, anxiety, depression, lifestyle changes or other health problems. Natural solutions exist to improve the quality of your sleep, starting with a healthy lifestyle and the use of appropriate plants.

Adopting a healthy lifestyle is essential and includes :

• Maintain regular bedtime and wake-up times, avoiding prolonged or late naps.
• Limit consumption of stimulants such as coffee, tea, tobacco and alcohol, especially in the evening.
• Regular physical activity, but not just before bedtime.
• Opt for a light, balanced dinner, avoiding foods that are too fatty, sweet or spicy.
• Create a calm, dark, cool and comfortable sleeping environment.
• Avoid exposure to screens before bedtime, as their blue light can disrupt the production of melatonin, the hormone that promotes sleep.
• Relax before bedtime, with breathing exercises, meditation, yoga, self-hypnosis or soft music.

Plants frequently recommended to combat insomnia include :

• Valerian, a natural tranquilizer, increases levels of the inhibitory neurotransmitter GABA. It can be taken in capsules, mother tincture or infusion, one hour before bedtime.
• Passionflower, known for its anxiolytic properties, reduces the stress hormone cortisol. It can be combined with valerian for an enhanced sedative effect and consumed in the same way.
• Chamomile, which soothes by acting on benzodiazepine receptors. It is available as a capsule, mother tincture or infusion, to be taken one hour before bedtime.
• Lavender, which relaxes by stimulating serotonin production. It can be used as an essential oil, to be diffused, inhaled or massaged into the temples, solar plexus or wrists before bedtime.

How to reduce fatigue caused by insomnia ?

To improve sleep quality, it’s essential to adopt a healthy lifestyle, by following these tips:

• Maintain consistent bedtime and wake-up times, avoiding long or late naps.
• Limit consumption of stimulants such as coffee, tea, tobacco and alcohol, especially in the evening.
• Regular physical activity, but avoid exercise just before bedtime.
• Opt for a light, balanced meal in the evening, avoiding foods that are too fatty, sweet or spicy.
• Create a calm, dark, cool and comfortable sleeping environment.
• Avoid using screens (TV, computer, smartphone) before going to bed, as their blue light can disrupt the production of melatonin, the sleep hormone.
• Relax before bedtime with breathing exercises, meditation, yoga, self-hypnosis or soft music.

To increase your energy during the day, we recommend :

• Exposure to natural light in the morning to regulate your biological clock and make waking up easier.
• Eat a balanced breakfast, rich in proteins, complex carbohydrates and vitamins, to get the day off to an energizing start and avoid dips in energy levels.
• Drink enough water to prevent dehydration, a source of fatigue, headaches and loss of concentration.
• Take regular breaks to relax, stretch, breathe deeply and enjoy yourself.
• Opt for foods with a low glycemic index, such as fruits, vegetables, whole grains and legumes, to maintain stable energy levels.
• Include in your diet foods rich in magnesium, iron, vitamin C or vitamin B, which are essential for the body to function properly and produce energy. Examples include almonds, spinach, citrus fruit and eggs.

Conclusion

Menopause marks a significant stage in a woman’s life, often associated with a variety of symptoms, among which insomnia stands out. To alleviate these problems, phytotherapy offers an effective natural alternative. It is based on the use of plants rich in phytoestrogens or endowed with soothing, sedative and balancing virtues.

However, it’s important to stress that herbal medicine is not without risks. A cautious, well-researched approach is essential before turning to herbs to manage menopausal symptoms. At the same time, it is beneficial to adopt a healthy lifestyle, conducive to restful sleep and increased vitality.

Sources

https://hal.univ-lorraine.fr/hal-01947172

https://minerva-ebp.be/FR/Article/437

https://www.votresanteaunaturel.info/traitements-naturels/menopause.category.php