Perimenopause signals the start of menopause, which is the actual day you do not have a regular menstrual cycle within a consecutive 12-month time frame, and it lasts for one year after menopause begins. Essentially, it is the time frame when a woman is experiencing the common symptoms associated with "going through menopause" notes Womenshealth.gov. An array of symptoms can occur during perimenopause including insomnia and hot flashes. Short term use of melatonin supplements may help reduce insomnia symptoms. Consult your physician first before trying this option.
About Melatonin
The hormone melatonin is naturally produced in the pineal gland of your brain. It serves the primary function of inducing sleep and regulating your biological circadian rhythm, or sleep-wake cycle. The darkness signals the pineal gland to secrete high levels of melatonin and the light signals for your brain to withdraw the hormone. Melatonin also plays a role in female reproductive hormone release by dictating menstrual cycle start, duration and cessation during menopause. Melatonin production decreases during perimenopause resulting in sleeplessness for women experiencing the accompanying hormonal changes of menopause.
Melatonin for Perimenopause Symptoms
Few studies show conclusive evidence that melatonin helps treat perimenopause related symptoms like hot flashes, night sweats, moodiness or thinning hair. A 2005 study published in the "Annals of the New York Academy of Sciences" supplied perimenopausal women with 3 mg doses of melatonin for six months. At the conclusion of the study results were promising that the supplements improved overall hormonal functions and menopause-related depression. However, evidence is inconclusive and research is ongoing to determine the exact role of melatonin in treating the array of perimenopausal symptoms.
Melatonin for Insomnia
Trouble sleeping throughout the night commonly occurs during perimenopause. According to MayoClinic.com, melatonin supplements for increasing the duration of sleep may be effective but in perimenopausal women the research is ongoing. Melatonin is not regulated by the FDA for safety, effectiveness or purity and no standardized dose exists. The University of Maryland Medical Center notes that for treating insomnia doses ranging from 0.1 o 3 mg taken one hour before bedtime may effectively induce sleep. Consult your physician for dosing recommendations and safety before taking melatonin supplements.
Self Care During Perimenopause
Along with your medical treatment you can also take self-care measures to ease the discomfort of perimenopause. A healthy diet rich in whole grains, fruits and vegetables throughout the day can help reduce fatigue. Maintaining bone health is also important during this time. Include calcium rich foods like low-fat dairy or physician recommended supplements to your diet to prevent osteoporosis. Exercise can help you manage stress, fall asleep and maintain mood stability so try to get at least 30 minutes a day.
