When combined, L-theanine and lemon balm make a powerful duo that can promote relaxation and improve sleep quality during menopause. These calming brain chemicals help regulate emotions and moods, which can lead to the relaxation needed for sleep. Restoring your body’s balance through a hormone-friendly diet can also help you get a better night’s sleep. Studies have shown that melatonin supplementation can delay endocrine aging (associated with your hormone shifts) in women ages 40 to 60 during the transition period, and that this supplement improves sleep disorders and other vasomotor symptoms of menopause, such as hot flashes and night sweats.
Hops, one of the most important ingredients in beer, reduces hot flashes and promotes sleep. So if you’re dealing with a combination of the two, this might just be the right herb to try.
What helps with sleep disorders during menopause?
After 6 weeks, women who received group and self-help CBT both had significantly fewer hot flashes and night sweats symptoms than women in the control group without treatment. Given the effectiveness and safety of this intervention, CBT should be offered to all women suffering from vasomotor symptoms and sleep disorders associated with menopause. When the ovaries no longer produce enough estrogen and progesterone (as during menopause), loss of these hormones can result in vasomotor symptoms (VMS), including hot flashes (a sudden feeling of warmth that spreads across the body) and night sweats. This weekly plan, Harvard Medical School’s 6-week healthy eating plan, helps you turn your eating habits into a program of nutritious and delicious foods that can last a lifetime.