Sleep

(Franck Rethore, Women 52 sleeping, Creative Commons. CC: BY-SA 2.0.)

Although hot flashes and night sweats can cause significant sleeping difficulties. Paradoxically, studies show that sleeping well can significantly improve those symptoms.

Strategies for helping with sleep include:

  • Effective sleep hygiene (download the PDF guidelines)

    • Magnesium oxide 400-800mg before bed

    • showed some improvement in hot flashes as well as sleep (Park 2011)

    • Valerian root 160-320 milligrams before bed

  • L-theanine 100-200 mg tid

  • Chamomile in supplement or tea form

  • Acupuncture

  • Yoga or other body-based therapies

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