Simple ways to fight insomnia
Since hot flashes are a major cause of sleeplessness, dealing with them will often help insomnia. But if hot flashes aren’t the only reason for lack of sleep, try these simple ways to fight insomnia:
Melatonin. This natural hormone was first discovered in 1958. Melatonin, produced by the pineal gland, governs our biological clocks, such as sleeping and waking cycles.
Stimulated by darkness, it’s produced almost entirely at night and has been shown to be directly related to how well we sleep. Thus, melatonin is a natural sleeping pill. Change in sleep patterns can be affected by even small doses of melatonin.
Melatonin supplements are currently available in a wide range of dosages. How much melatonin will alleviate sleeplessness varies from person to person, but most physicians advise trying between 1mg and 3 mg.
Melatonin should always be taken at bedtime, at least a half hour before retiring. Melatonin will cause drowsiness, so you should not take it anytime you might be driving, operating machinery or need to be fully alert.
Valerian root. Valerian has been a mainstay of traditional Chinese medicine for thousands of years. It was also quite popular in the US as a sleep aid before World War II, when it was replaced with chemical drugs. Take one half teaspoon of tincture of valerian in water or juice about 45 minutes before bedtime.
Avoid caffeine late at night. Drink caffeine-free soft drinks, herbal teas or plain water after 7:00 pm.
Drink a glass of warm milk before bedtime. Warm milk really does help you sleep because milk contains a natural relaxant that’s released when the milk is heated.