Sleep and Menopause
How Can I Treat Sleep Problems Related to Menopause? continued...
Also, the drugs Brisdelle and Duavee are made specifically for hot flashes.
In addition to medication, the following tips might keep you cooler at night and help you sleep better without the use of hormones:
- Wear loose clothing to bed. Clothing made of natural fibers, like cotton, is usually best.
- Keep your bedroom cool and well-ventilated.
- Avoid certain foods that may cause sweating (such as spicy foods), especially right before bed.
Other practices that may ease sleep problems during menopause include:
- Maintain a regular bedtime schedule, including going to bed at the same time every night.
Exercise regularly but not right before sleep.
- Avoid excessive caffeine.
- Avoid naps during the day, which can prevent you from sleeping well at night.
- Talk to your doctor about prescription medications that can help you sleep.
- Make sure you empty your bladder before bed.
Can Alternative Treatments Treat Hot Flashes and Help Me Sleep?
Alternative treatments for treating hot flashes and improving sleep have included soy products such as tofu and soybeans. Soy products contain a plant hormone called phytoestrogen that acts as a weak estrogen. In general, research has not shown significant hot flash reduction with soy products.
Black cohosh, a perennial plant that is a member of the buttercup family, has also been used to treat hot flashes and sweating. Despite some positive results, studies that have investigated the role of black cohosh in reducing menopausal symptoms have been flawed.
Keep in mind that dietary supplements are not regulated or controlled by the FDA like medications. Talk to your doctor before you take any of these products.