Natural Health: I'm in menopause and waking every two hours — what can I do?

Sleep difficulties are linked with menopause due to the drop in both oestradiol and progesterone. Picture: iStock 

I’m in my late 50s and find I’m waking almost every two hours during the night. My disrupted sleep started during the menopause. What would you suggest?

This constant night waking will no doubt leave you feeling exhausted when you should be feeling fresh and energised. I would imagine you have had a challenging time managing menopausal changes as well, so it is little wonder that your sleep has suffered.

Sleep difficulties are linked with menopause due to the drop in both oestradiol and progesterone. This change not only affects the brain region responsible for sleep, but low oestradiol also disrupts our circadian rhythm, often turning our world upside down.

Magnesium is an important mineral for sleep. It also addresses other issues that can trigger night waking, such as muscle cramping, palpitations, and nervous tension. Magnesium levels tend to fall off at night, which is why these symptoms can flare up when we are trying to sleep. Poor REM sleeping patterns, restless legs, and nighttime muscle pain or cramping can often indicate low magnesium levels.

One of the best ways to address your sleeping difficulties is to apply magnesium topically and take it internally. Topical magnesium is usually found in spray, gel, or cream form. Internally, you will need to take 300-350mg daily in the form of magnesium glycinate. For the best effect, find a supplement that includes 3g of taurine. An amino acid, taurine works by calming GABA (gamma-aminobutyric acid) receptors, promotes a healthy response to insulin, and improves energy metabolism.

Magnesium also supports GABA and helps to lower cortisol levels.

Sleep hygiene has become somewhat of a hot topic over the past decade, which boils down to maintaining a consistent sleep schedule (similar sleep and wake times), sleeping in a cooler environment, and stopping screen use at least 60 minutes before bed. Bonus points if you have blackout curtains in your bedroom and have limited your intake of caffeine and alcohol.

I recently wore nail varnish for the first time in ages. My nails throbbed all day, and I couldn’t wait until I got home to remove the varnish. Is there something I can take or use to toughen up my nails?

Specific B vitamins — particularly biotin (B7), B12 and folate — play important roles in maintaining healthy nails, hair, and skin.

A deficiency in biotin can lead to brittle nails. The recommended daily dose of biotin for strengthening nails is 2.5mg. One of the best ways to achieve this dosage is to purchase 1000ug (1mg) biotin supplements from Holland & Barrett, where 100 capsules cost €22.69. Take two to three tablets daily for six months, and you should notice a marked improvement.

While we are on the topic of nail health and nail varnish, it is worth noting that there are now a number of excellent health-conscious varnishes available.

Benecos has formulated a range of nail varnishes that are not only breathable and water-permeable but also come in a wide range of colours.

The Benecos Happy Nails range also includes nutrients for your nails, such as apple seed oil and — you guessed it — biotin. Even more importantly, this range doesn’t contain 20 of the most toxic and harmful ingredients commonly found in regular varnishes.

Check out the Benecos range at your local health store, where varnishes are €6.80 each for a 5ml bottle. It also includes a natural varnish remover and a specific nail-hardening product.

• NOTE: The information contained in this column is not a substitute for medical advice. Always consult a doctor.