Hormonal shifts during the menstrual cycle and in menopause may play a role
During menopause, night sweats and hot flashes often disturb sleep.
and of course, the complications….
lower performance at work or at school…
slowed reaction time while driving..
… and even obesity
What can I do….
Sleep hygiene teaches habits that promote good sleep.
Progressive muscle relaxation, biofeedback and breathing exercises are ways to reduce anxiety at bedtime. These strategies help you control your breathing, heart rate, muscle tension and mood.
If you fall asleep too early and then awaken too early, you can use light to push back your internal clock. During times of the year when it's light outside in the evenings, you go outside or get light via a medical-grade light box.
Your body naturally produces melatonin, releasing it into your bloodstream in increasing amounts starting at dusk and tapering off toward the morning. Older people seem to have a greater benefit from melatonin, but no convincing evidence exists to prove that melatonin is an effective treatment for insomnia. It's generally considered safe to use melatonin for a few weeks, but the long-term safety of melatonin is unknown.
During an acupuncture session, a practitioner places numerous thin needles in your skin at specific points on your body. There's some evidence that this practice may be beneficial for people with insomnia.