V. Recommendations for a good night sleep

Sleep issues are more likely to occur during the peri-menopause years due to changes; decreasing level of hormones among other emotional and physical factors. Unfortunately, lack of sleep can negatively affect many areas of your life (regardless of age) including declined moods/behaviors, decrease in sexual desire, lack of energy as well as contributing to unhealthy eating habits. 

Fortunately, there are many sleep aids available with the goal to make it easier to fall asleep, stay asleep and wake up feeling refreshed. You just have to identify the right products that are safe and have minimal side effects. Here are V. recommendations for a good nights’ sleep.

i. Make your sleep space a safe haven and associate it with rest and relaxation.

In other words, try not to use your bedroom as your office or work place because you will tend to associate this space with needing to be awake and alert and often stress, and so, it may make it may harder to associate this space with calm and restfulness. Try to refrain from the use of electronics before bedtime, this includes smartphones and e-readers because this stimulates neurons in the brain that work against sleep.. Make sure your sleep space is cozy, has a relaxing scent and is at a comfortable temperature. Your attire should be breathable (especially for those of you who suffer from hot flashes). Mild meditation or relaxation rituals before bed can help to calm the mind and make sleep come easier. Also, if a full bladder tends to interrupt sleep, then make sure you use the bathroom just before you tuck in and even curtail liquids several hours before it is time to catch some Zzzz’s. And, definitely refrain from caffeine by midday!

ii. Rule out physical or medical causes for sleep disruption

Sleep problems could be related to other health issues. Diabetes, chronic/acute pain, overactive bladder, sleep apnea and other respiratory conditions could negatively impact sleep patterns. It may be wise to make sure you don’t have any of these treatable conditions. Consult with your doctor if you are concerned that any of these conditions are impacting sleep.

iii.  Be aware of possible psychological and/or emotional causes for sleep disruption

Sleep disruption, be it the inability to fall asleep or waking up and not being able to fall back to sleep, are common among those who suffer from depression and anxiety. Alternatively, some people who suffer from these conditions are often sleeping for most of the day but still feel tired. It is important to recognize the problem and seek treatment so that other health issues don’t occur as a result. If you are on a medication, make sure that fatigue is not one of the side effects.

iv. Consider over-the-counter sleep aids and supplements

This is a great option if you crave a good night’s sleep but want to avoid a prescription. 

 Tylenol PM, NyQuil, Unisom

Over the counter medications should be used with caution as they have an antihistamine, which is usually used to treat allergies but also has sedating properties. The elderly should be especially careful when using these substances. With long term use, a tolerance can build, and side effects can occur. Use these products for the short term.

 Melatonin

Melatonin works with the natural sleep cycle to promote sleep. This hormone is naturally produced by the pineal gland in the brain and plays a role in regulating rhythmic sleep patterns.

 Valerian Root and Chamomile

These are both herbal supplements that have been used since ancient times to help alleviate nervousness and aid with insomnia. There are no studies that prove their efficacy.

v. Prescription sleep aids

When all else fails, a prescription medication may be necessary to help induce a restful sleep. Sedatives, anxiolytics, hypnotics and benzodiazepines are potential FDA approved sleep remedies. These medications can cause dependency and addiction. It is important to talk to your doctor before using prescription sleep aids.

Verbena does not provide medical advice, diagnosis, or treatment and is not a medical provider. If you think you may have a medical emergency, call your doctor or 911 immediately.