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7 Natural Supplements That Can Help With Sleep and Menopause - Psychology Today
7 Natural Supplements That Can Help With Sleep and Menopause - Psychology Today
ANXIETY
Anxiety Essential Reads
7 Natural Supplements That
Can Help With Sleep and How to Help Young People
With Grief and Loss During
Menopause
Michael J Breus Ph.D.
COVID-19
Sleep Newzzz
Find a Therapist
Source: Depositphotos
City or Zip
So many women I talk to want to treat their sleep problems as naturally as Cities:
possible. I’m on board with that idea! Lifestyle and behavioral changes, Atlanta, GA Minneapolis, MN
including diet, exercise, mind-body therapies, relaxation exercises and Austin, TX Nashville, TN
stress management are the foundation of healthy, lifelong sleep hygiene. Baltimore, MD New York, NY
For many women, supplements can also play a tremendously beneficial role Boston, MA Oakland, CA
in improving sleep. Brooklyn, NY Omaha, NE
Charlotte, NC Philadelphia, PA
The same goes for managing menopause symptoms. The good news is that Chicago, IL Phoenix, AZ
Columbus, OH Pittsburgh, PA
many of the most well-studied and effective supplements for sleep
Dallas, TX Portland, OR
problems also can help women find relief from menopausal symptoms, and
Denver, CO Raleigh, NC
move through the menopause transition feeling, thinking, and performing
Detroit, MI Sacramento, CA
their best. Houston, TX Saint Louis, MO
Indianapolis, IN San Antonio, TX
Here, I’ll talk about some of the best sleep-promoting supplements—and Jacksonville, FL San Diego, CA
how they can also address menopause symptoms. Las Vegas, NV San Francisco, CA
Los Angeles, CA San Jose, CA
A decision to use supplements should be made in consultation with your Louisville, KY Seattle, WA
physician, taking into account your individual health history and risks. This is Memphis, TN Tucson, AZ
not medical advice, but I hope this discussion will give women a starting Miami, FL Washington, DC
Milwaukee, WI
point for those conversations with their physicians about natural therapies to
improve their sleep, protect their health, and reduce their uncomfortable
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When you talk to your doctor, be sure to discuss any supplements you’re
considering and review potential interactions with any medications or other
supplements you’re already using.
Research shows the bioactive compounds in magnolia bark can reduce the
time it takes you to fall asleep, and can increase the amount of time you
spend in both REM sleep and NREM sleep. Magnolia lowers levels of
adrenaline, making it an effective natural sleep aid for people who tend to
be wired or stressed.
Magnolia bark has long been used in traditional and natural medicine for as
an anti-inflammatory and a source of pain relief, and has been used to help
alleviate joint and muscle pain, as well as headache and menstrual cramps.
Research in mice shows magnolia bark can be effective in reducing
pain caused by inflammation.
L-theanine is an amino acid that is found in tea leaves. I’m a fan of this
supplement for its ability to improve sleep and promote relaxation without
making you feel sleepy during the day. I wrote full rundown on the science
and the potential benefits of L-theanine to sleep and health—read it here.
L-theanine may also play a more direct role in weight maintenance. There’s
scientific evidence indicating L-theanine may help to limit fat accumulation
and weight gain, and pay help to protect against obesity.
Magnesium deficiency is common, with nearly half of adult men and women
in the United States are likely deficient in magnesium. Older adults are more
vulnerable to magnesium deficiency. Women are also at higher risk for low
magnesium, especially with age.
Keeping magnesium levels healthy can lead to deeper, more sound sleep.
Research indicates supplemental magnesium can improve sleep quality,
especially in people with poor sleep.
This one has a funny-sounding name, but it can do a lot for sleep as well as
for mood, and to help regulate appetite.
Because of its serotonin-boosting capability, 5-HTP may also help with other
conditions, including mood problems, stress, pain, and appetite control. Low
serotonin may also trigger hot flashes—keeping serotonin levels up may
help reduce a woman’s risk for hot flashes.
These are two supplements often used together, and are well known for
their sleep-improving abilities. Valerian and hops may help women in
menopause by boosting levels of GABA, the calming neurotransmitter that
stabilizes mood and boosts relaxation and sleep.
A flavonoid in hops has also been found to help reduce weight gain, lower
elevated cholesterol and reduce high blood sugar.
Want to know more about how valerian and hops affect sleep and
health? Here you go.
I am asked all the time: how does cannabis help sleep and health?
The cannabis plant is filled with hundreds of different compounds, and many
have been studied for decades for their health benefits. The cannabis
compounds that scientists have paid the most attention to are known
as cannabinoids. Cannabinoids are now used in treatment for a broad—and
growing—range of conditions and symptoms, from sleep and pain, to
anxiety and inflammation, to Parkinson’s disease and cancer.
Let me be very clear: CBD is not “pot.” There is no “high” associated with
CBD. (I’ll be writing more in-depth about the difference between CBD
Instead, this compound has calming, anti-anxiety effects. CBD is a sleep
promoter. Also of relevance for women in menopause, CBD works as
an antioxidant and anti-inflammatory, as well as an analgesic—a pain
reducer—in the body. (You can check out my full run-down on the science
behind CBD here.)
Cannabis has been used for centuries to treat nerves and anxiety, as well as
other mood problems. CBD may help to improve both depression and
anxiety, at least in part through its interactions with serotonin receptors in
the brain. Research shows that CBD can reduce both mental and physical
symptoms of anxiety.
Next, I’ll discuss other supplements that are used to treat menopause
symptoms—and look at how they can affect sleep.
Read Next
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4 Natural Supplements What You Need to Know Better Sleep with 5-HTP
for Sleep and Menopause About L-theanine
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