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Article
Level: Advanced
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Sleep
Soundly Through Menopause
Carol
Milano, Medical Writer |
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 Why
are women over 50 tossing and turning? It's a combination of
changing hormones, social stresses of midlife, physical conditions
like arthritis, and the fact that people sleep less soundly with
age. But you don't need to suffer through sleep problems. Herbal,
prescription, alternative, and behavioral remedies can bring
better rest.
Night sweats (hot flashes after
dark) awaken 36% of menopausal women, a recent National Sleep
Foundation poll found. In studies, estrogen alone or in combination
helps eliminate breathing problems as serious as sleep apnea,
and other sleep complaints. Women on hormone replacement therapy
(HRT) have fewer hot flashes or nocturnal awakenings.
Herbs
and Vitamins
Women not on HRT can try vitamin
E, which reduces both the number and strength of hot flashes
by about 40%, according to the Hormone Foundation.
Several studies found black
cohosh safely reduces night sweats and weariness, with no side
effects. In Germany, the non-habit-forming plant has been used
for 40 years without problem; the government's Commission E approved
it for menopausal symptoms. (Without long-term studies, use of
the estrogen-like herb is advised for only 6 months at a time.)
Most women get black cohosh
in a supplement, Remifemin, which also contains hypericum (similar
to St. John's Wort), widely used in Germany for depression, nervous
unrest, and sleep disturbance. Together, they may balance a woman's
sleep cycle.
Valerian has long been recognized
in Europe as a safe herbal sedative. It doesn't disrupt normal
sleep or produce a "hangover." While it may take a
few weeks to have an effect, the use of valerian during the day
may cause drowsiness, so be careful if driving, warns Charlotte
Gyllenhaal of the University of Illinois/Chicago College of Pharmacy.
By reducing anxiety, kava--another
herbal sedative--may help with sleep after several weeks of use.
Don't consume large doses of kava for a long time, because it
can cause skin problems, Gyllenhaal notes. Take all herbs in
standardized doses.
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