[Pablo Picasso, Sleeping Woman]
When was the last time you slept through the night? Depending who you are, the stage of menopause you’re in and well, your symptoms, the answer to that question can vary. Add stress to the mix and it adds up to a lot of lost zzzs for some of us.
Experts continue to be challenged by the “s” word when it comes to the transition, with numerous recommendations ranging from yoga to hormone therapy to black cohosh to exercise to deep breathing. But again, whether or not these steps work depends on you.
I decided to delve a bit deeper into this issue and what I’m finding are many studies that don’t necessarily jive with each other. One of the latest bits of research comes from Brazil and is published in the November issue of Maturitas.
In this 6-month study, researchers examined two postmenopausal women with insomnia. Each woman participated in indivdiual therapy programs involving 1.5 hours/biweekly sessions comprising stretching, strengthening, massage and relaxation.
One woman experienced significant increases in REM and total time spent asleep, while the other had a reduction in the time it took to fall asleep and enter the initial stages of sleep (non-REM).
Both woman reported overall improvements in their insomnia.
Now mind you, I know a few women who have suffered insomnia most of their adult lives. So, I’m not certain whether or not exercise and/or relaxation truly improves overall sleep patterns when hormones and symptoms are wreaking havoc. At the same time, however, I continue to see studies extolling the benefits of exercise and relaxation on sleep patterns, with very few reporting negative findings.
I’d love to hear your thoughts and what works or doesn’t work for you.
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I’ve suffered with this since 1980. A long time. And I’ve tried everything from herbs to acupuncture to pills.
I can say that exercise does help. Or rather, lack of exercise makes it worse for me.
I’ve never found an herb that works for me. Acupuncture didn’t work for me, though I enjoyed it.
Pills aren’t a long=term solution. But they help sometimes.
Keep reading, Liz. I’m waiting for “The Answer” and know you’ll find it someday!
I’ve considered myself an insomniac most of my entire life, have felt a little cuckoo from lack of sleep for weeks at a time. I have been sleeping, though, for the last year or so. I’m amazed, and wonder what it might be:
Is it sheer exhaustion, as I deal with family illnesses and an aging parent, along with new relationship, and all that comes with it?
Could it be that there I no longer have kid(s) in the house, to listen for, and protect?
Could it be that I’m not a single girl alone in the house, and I worry less about intruders? (what’s that noise?!)
Could it be aging (just can’t party [or stay up until 11 pm] like she used to!)?
In light of not sleeping for most of my life, I figure insomnia will return to me one day. I’m basking in this sleep phase, for now.
I’ve had menopausal insomnia for 2 years. Lately, it’s getting better but that comes and goes. I hope that this time it stays. 🙂
I can say that when I exercise, I sleep better, period. And it’s the only sure fire help I can find during periods of insomnia. Thanks for the post.