A very good friend and professor of mine shared with me a list of plants that have been used to improve the quality of sleep for ages; Linden blossoms, Scullcap, and Passionflower. They empower our quality of sleep and highly reduce stress and anxiety to promote a healthy rest.
Simply measure a up to a tablespoon of each and take daily
Let's begin with some Education.. if you don't mind..
Named for the position below the thalamus.. we have the hypothalamus.. like the thalamus.. the hypothalamus has many functions.. &.. acting with other regions of the brain one of its functions is to regulate our sleep.. &.. wake cycles..
Meaning.. Setting the timing for our sleep-cycle..
in response to daylight.. & ..darkness cues... received from our visual pathways..
Hypothalamic disturbances can cause a number of disorders including severe body wasting .. obesity .. sleep disturbances .. dehydration .. &.. emotional imbalances..
The Pineal Gland.. secretes the hormone .. which is.. Melatonin.. which is a sleep-inducing-signal ..&.. powerful antioxidant..
The production of melatonin increases as light fades .. &.. peaks at night .. during the darkness ..
The Pineal gland directly .. receives input from your visual pathways .. meaning.. your eyes.. concerning the intensity.. & .. the duration of the daylight..
Exposure to bright-light .. Suppresses .. the secretion of melatonin.. &.. Can Reset.. your biological clock .. timing .. please take into account.. your evening lighting.. phones.. tablets.. computer.. television.. as the lights can cause disturbances..
The result in the change in the melatonin levels causes the alteration of physiological processes.. meaning functioning processes .. such as .. body temperature .. sleep & appetite..
Okay so what to do..
Tart Montmorency cherry juice concentrate is reported to contain high levels of phytochemicals including .. melatonin.. the Hormone which is critical in regulating the sleep-wake cycles..
data suggests that the consumption of a tart cherry juice concentrate provides an increase in melatonin .. &.. is beneficial in improving sleep duration.. &.. quality in healthy men & women .. this may help the management of your disturbed sleep...
Also.. including the whole .. fruit .. within your diet .. would be a wonderful snack/addition to meals.. as to increase melatonin levels..
The precursor .. to melatonin is serotonin.. a neurotransmitter that .. is derived from the amino acid tryptophan...
5- hydroxy tryptophan.. 5HTP.. is very similar to tryptophan.. &.. does not cause unpleasant side effects such as dry mouth.. or.. loss of libido .. 5HTP has been found to alleviate depression ..&.. function as a sleep aid .. also .. has been shown to help suppress appetite..
The majority of insomnia is due to a calcium deficiency .. Calcium is required for the utilization of tryptophan to make serotonin.. which in turn makes melatonin... illuminate anything from your diet that interferes with calcium absorption.. caffeine .. carbonated drinks.. excess sugars..
The herbal approach to insomnia can include.. Valerian.. tea or powder.. 30 minutes before bed
Lavender oil has a mild sedative effect when added as bath oil .. on bedclothes.. or.. use as a massage oil..
Passion flower tea.. powdered herb.. has long been known for the sedative properties..
Chamomile tea ..has a long history as well as for bedtime..
I hope this helps enjoy your day
There is a multitude of possibilities to discus with your physician to clear heat that may include: bio-identical hormones replacement, flaxseed oil, evening primrose oil, black cohosh, a phytoestrogen that clears heat or amino acids, that act like inhibitory neurotransmitter to raise GABA and serotonin generally taken at bedtime.
A lot depends on your health history and history of cancer and family history if bioidentical hormones can be used or all natural alternatives are best. Have a in-depth discussion with your doctor to determine the best possible option. Your sleep is vital!
From your description of your symptoms, I do not think sleep medications would be indicated. When post menopausal, it is typically normal to experience this. A consult with your family physician about estrogen may be very helpful