How to Stop Hot Flashes From Causing Insomnia

One of the more debilitating symptoms of hot flashes is their impact on our ability to get a good nights sleep. A deep and uninterrupted night's sleep is too long overdue for many postmenopausal women. Many women say they just lie awake, unable to go to sleep or stay asleep, and worrying about being alert for the day ahead.

"Having eyes like saucers" is what my grandmother used call it. Insomnia plagues more than 56 percent of postmenopausal women, and it's not a new problem.

A friend of mine suggests that "women's bodies are programmed to awaken in the middle of the night so they can stoke the fire." Even Shakespeare's Macbeth entreats a physician to cure his wife's insomnia: "Pluck from the memory a rooted sorrow, Race out the written troubles of the brain; And with-some sweet oblivious antidote cleanse the stuft bosom of that perilous stuff which weighs upon the heart."

How HRT Has Impacted Insomnia

Yet, even though insomnia has been around for centuries, it seems to have just gotten worse. That's because many women dropped hormone replacement therapy after news that the risks outweigh the benefits. The abrupt withdrawal led to uncomfortable symptoms like night sweats, hot flashes and vaginal dryness - and sleeplessness.

Many women are now being plagued again with menopause symptoms and problems they thought they had left behind. But there are still a lot of options that can provide effective solutions to these issues.

Sleeplessness is a common complaint I hear about often. But sleeplessness isn't a one-size-fits-all problem. Just like most every other menopause symptom, you need to determine what treatment best fits your particular sleep concern.

The first approach should be to consult with your health care practitioner or doctor and review your medical history. This can help narrow down your options and make your decision easier. For some women, some form of hormone replacement therapy may still be the best short term answer.

Is Insomnia Part of Getting Old

It's well known that as we get older, our sleeping patterns and habits go through changes. We tend to spend more time in the first two stages of sleep. Stage one is called transitional sleep, and stage two is light sleep. Both are non rapid eye movement (NREM) stages of sleep.

Stages three and four are known as deep or Delta sleep, and these are the most restful - these are the stages we need to get to quickly and remain in longest. Stage five is known as REM or Rapid Eye Movement. This is when we dream and take up about 20 percent of our sleep time.

After age 50 we spend more time in stages one and two, so we sleep lighter and are more likely to wake up. We get tired earlier in the evening and wake up earlier in the morning. But that doesn't mean we can't improve our sleep.

First, you need to define your sleep pattern and problem. While one woman might have difficulty falling asleep, another might have trouble staying asleep. One woman might be awakened because of hot flashes, but someone else might wake up and then experience a hot flash. Other women might find themselves waking earlier and earlier.

Natural Remedies and Cures For Hot Flashes

While you have probably noticed that there are numerous herbal remedies for menopause and insomnia, you're probably wilting under a mountain of information. Some work, some don't - so buyer beware. Don't rely on sleeping medication too long - they should be seen as a short term solutions (at best) to help you get back into your routine.

How To Cure Your Hot Flashes

If hot flashes are waking you up, you should look for the triggers that bring them on. That might be a specific smell for one woman; a dream in the middle of the night for another. Manage the hot flash trigger, rather than take a sleeping pill. Sleeping pills don't manage hot flashes, they just deal with the symptoms.

It's definitely a case of finding out what your body needs, and working with it. Drugs and medications aren't the best thing at keeping your body in harmony.

Sometimes all it takes is changing your routine or diet. Spending a half hour in a darkened, cool room increases sleep hormones like melatonin in the body. Avoid stimulating activities before you go to bed. That hot shower at night can trigger hot flashes. Exercising late in the day might spike adrenaline, making sleep difficult.

Diet also plays a part. Some hot teas - cinnamon tea, for example - might induce hot flashes and should be avoided. Carbohydrates actually increase sleep hormones, so that low-carb diet might be a culprit. Mom was right. Warm milk does induce sleep. But skip the cookies. Wheat toast should be just the ticket to help usher you into dreamland.

About the Author

Stop suffering from hot flashes and insomnia. Wendy Jones shares her experiences of insomnia and hot flashes on her blog talking about menopause symptoms Get a totally unique version of this article from our article submission service

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