To support your menopausal sleep hygiene, take 1-2 tablets of valerian root extract (300 mg) half an hour before bed. However, these are not a cure for sleep disorders such as insomnia and should not be used long-term. When combined, L-theanine and lemon balm make a powerful duo that can promote relaxation and improve sleep quality during menopause. You should avoid dairy products and all inorganic animal products if you want to bring your hormone levels back into balance.
It also explains the evidence that supports claims about natural sleep aids and other ways to get a good night’s sleep.
What helps naturally with menopausal sleep disorders?
Black cohosh is often considered a phytoestrogen, but recent research suggests that it may not have estrogenic effects in the body. However, the exact mechanisms of black cohosh have not yet been fully understood. Known primarily for its presence in red wine, this phytoestrogen has been shown to reduce chronic pain in postmenopausal women, many of whom have pain due to osteoarthritis. Because they can act like estrogen in the body, long-term use of phytoestrogens may have risks similar to estrogen replacement therapy, and women with breast and other estrogen-affected cancers or who are at risk of these types of cancer may not be advised to use phytoestrogen supplements. Other research suggests that resveratrol may improve mood, improve brain function, and improve cognitive performance in postmenopausal women.