Melatonin, Menopause, and Insomnia

Recent research indicates that melatonin supplementation is safe, but that except in rare cases such as the blind or nightshift workers, it is not an effective sleep aid. Controlled trials showed no difference between melatonin and placebos. (Isn't it interesting how placebos work at least in a small way for so many different ailments? Maybe scientists should stop perfecting drugs and start perfecting the placebo. It would be safer, cheaper, and perhaps more effective than many of today's drugs.)

I found the study interesting because I take melatonin, and it does help me. I suffered from insomnia for many years. I'd toss and turn, sit up and rearrange the pillow, and then toss and turn again. I don't know if it was the nightly exercise or the lack of sleep that exhausted me, but either way, I was tired all the time. Then I heard about melatonin and decided to try it. To be honest, I took it as an immune system enhancer because I seemed to get more than my share of colds. Interestingly enough, it didn't help noticeably with my immune system, but I started sleeping better.

Melatonin does not work like a sleeping pill. Basically, it sets the biological clock and lets the body know when it's time to sleep, which is why it's good for jet lag. I take it an hour before bed, and it helps me fall sleep, but it does not promote deep sleep. Although I still wake up often, I can lie comfortably and eventually fall back asleep. I would not recommend melatonin in place of a sleeping pill for those who need it, but it does work for me, at least most of the time.

Melatonin is a hormone, and like all hormones, it diminishes with menopause. The decrease in melatonin in turn increases the effects of aging. The body repairs itself during sleep, and if there is not enough sleep, the body can't repair itself, and so the body ages. And the more the body ages, the more melatonin and all other hormones diminish. The cycle of life.

So, even if melatonin works for me because of the placebo effect, I'll continue taking it. I need whatever sleep I can get.

The herb valerian has been proven to help with sleep, so it's worth a try.

Set a routine before going to bed -- perhaps brushing your teeth, working a crossword puzzle, reading a few minutes, going to bed at the same time every night. This tells your body that it's time to sleep, and if you stick with the routine, your body might get the hint.

A new mattress might help.

Save your bed for sleeping. Don't read or watch television or work on your laptop in bed. It confuses the body, and it forgets what it's supposed to do.