From the Guidelines
Melatonin is often the best supplement for menopause-related insomnia, typically starting with 1-3 mg taken 1-2 hours before bedtime. For optimal results, begin with the lowest effective dose and increase gradually if needed, not exceeding 10 mg. Magnesium (300-400 mg daily) and valerian root (300-600 mg before bed) are also effective alternatives. These supplements work by addressing the hormonal fluctuations during menopause that disrupt sleep patterns. Melatonin helps regulate your sleep-wake cycle, which can become irregular due to declining estrogen levels 1. Magnesium relaxes muscles and reduces anxiety that often accompanies menopause, while valerian root has natural sedative properties.
Key Considerations
- The goal of treatment for insomnia is to improve sleep and alleviate distress or dysfunction caused by the disorder, which can be achieved through psychological therapy, pharmacologic therapy, or a combination of both 1.
- Cognitive behavioral therapy for insomnia (CBT-I) is a multimodal cognitive behavioral therapy targeted specifically to insomnia, consisting of a combination of cognitive therapy, behavioral interventions, and educational interventions 1.
- Symptoms of insomnia differ between older adults and the younger population, with older adults more likely to report problems with waking after sleep onset (difficulty maintaining sleep) than they are to report problems with sleep onset latency (time to fall asleep) 1.
Recommendations
- Combine supplements with good sleep hygiene: maintain a consistent sleep schedule, avoid caffeine and alcohol before bedtime, keep your bedroom cool and dark, and practice relaxation techniques like deep breathing or meditation.
- If insomnia persists after 2-3 weeks of supplementation, consult a healthcare provider as you may need prescription options or hormone therapy 1.
- Consider psychological and behavioral interventions, such as CBT-I, as a first-line treatment for insomnia disorder, as recommended by the American Academy of Sleep Medicine 1.
From the FDA Drug Label
Helps establish normal sleep patterns 100% Drug-free and non-habit forming melatonin is a nighttime sleep aid for occassional sleeplessness
The best supplement for insomnia related to menopause is Melatonin.
- It helps establish normal sleep patterns
- It is 100% Drug-free and non-habit forming
- It is a nighttime sleep aid for occasional sleeplessness 2
From the Research
Supplements for Insomnia Related to Menopause
The following supplements have been suggested for insomnia related to menopause:
- Melatonin: Studies have shown that melatonin can improve sleep quality and reduce menopausal symptoms in postmenopausal women 3, 4, 5.
- Isoflavones: Isoflavones have been suggested as a potential treatment for insomnia in menopausal women, although more research is needed to confirm their effectiveness 6.
- Valerian: Valerian has been suggested as a potential treatment for insomnia in menopausal women, although more research is needed to confirm its effectiveness 6.
- Pycnogenol: Pycnogenol has been suggested as a potential treatment for insomnia in menopausal women, although more research is needed to confirm its effectiveness 6.
- Phyto-Female Complex: Phyto-Female Complex has been suggested as a potential treatment for insomnia in menopausal women, although more research is needed to confirm its effectiveness 6.
Hormone Therapy
Hormone therapy has been suggested as a potential treatment for insomnia in menopausal women, particularly for those with severe menopausal symptoms 6, 7, 3.
Non-Pharmacological Interventions
Non-pharmacological interventions such as cognitive-behavioral therapy, exercise, yoga, and massage have been suggested as potential treatments for insomnia in menopausal women 6, 7, 3.
Limitations
More research is needed to confirm the effectiveness of these supplements and interventions for insomnia related to menopause, as well as to determine the optimal dosage and duration of treatment 6, 7, 3, 4, 5.