Insomnia is an all to common problem -according to the Mayo Clinic, most adults have experienced insomnia or sleeplessness at one time or another. In fact, more than one-third of adults have insomnia at some time, while 10 to 15 percent report long-term (chronic) insomnia. Based on the number of sleep aid commercials running on television, it would seem we have an insomnia epidemic out there.
Signs and Causes of Insomnia
If you are experiencing insomnia (difficulty falling asleep or maintaining sleep), you may be having difficulty falling asleep at night, awakening during the night, or awakening too early — or any combination of these symptoms. The causes vary from person to person –stress, travel, illness, medications, or hormonal changes can cause insomnia.
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Menopause and Insomnia
For women in menopause, insomnia is just one among the multitude of symptoms associated with menopause–it’s inconvenient, frustrating, and we feel the effect during our wakeful hours.
- Not feeling well rested after a night’s sleep
- Daytime fatigue
- Irritability, depression or anxiety
- Difficulty paying attention or focusing
- Increased accidents
- Headaches
- Gastrointestinal problems
Doctors often treat menopausal insomnia by first treating the overall menopause symptoms. For example, hot flashes can bring a woman out of a deep sleep into a lighter sleep stage, making the sleep less restful. A hot flash can waken a woman who then has a hard time getting back to sleep. In theory, as the hot flashes ease up, so will the insomnia.
OTC or prescription aids can create further side effects ranging from next-day drowsiness the next day, confusion, forgetfulness and dry mouth to more severe side effects such as drug dependence and memory loss.
Natural Sleep Aids
Aside from the standard advice for easing the pain of insomnia, such as exercise, avoiding heavy meals and caffeine before bedtime, and following a sleeping schedule, the natural essences of botanicals used in aromatherapy can be effective for some people. Throughout history, essential oils have been used to alleviate anxiety, calm, act as an aphrodisiac, and relax.
Some essential oils to try:
Sprinkle a few drops in a warm bath before bed for a wind-down bath. Don’t forget the calming candles and relaxing music.
Even if you don’t have time for a soak, aromatherapy can still help you ease into a restful sleep – and stay there. Try a few drops of lavender on your pillow case or on a tissue placed near your pillow or even inside the pillowcase.
