Menopause: The Newest Hope for Hot Flashes & Insomnia

It is well known that most menopausal women suffer from hot flashes. It is less well known that a third to a half of them suffer from sleep disturbances too. A surprising—but logical—new herbal combo can help both!

Recently, there has a surprising blossoming of new research on menopause and insomnia. An unexpected study recently found that basil extract helps menopausal insomnia (Phytother Res. 2023 Feb 7. doi:10.1002/ptr.7753).

Another unexpected study just found that vitamin E, in the form of mixed tocopherols, also helps menopausal insomnia (Nutrients. 2023 Mar;15(5):1187).

Now a new study has found that a combination of two herbs helps both menopausal insomnia and hot flashes.

76 postmenopausal women were given either a placebo or 500mg of a fennel-valerian combination twice a day for 8 weeks.

Why fennel and valerian? A previous triple-blind study found that 100mg of fennel taken twice a day significantly improves scores on the Menopause Rating Scale (Menopause 2017;24(9):1017-21). As for valerian, it is no surprise that the great sleep herb significantly improves sleep in menopausal women (Menopause 2011;18:951-5; Complement Ther Clin Pract 2013;19:193-6; J Gorgan Univ Med Sci 2012;14:39–45 ). Why not? It improves sleep in everyone else. But it may come as a surprise that valerian doesn’t just help the insomnia of menopause, it helps the menopause. Controlled studies have shown that valerian significantly improves both the frequency and severity of hot flashes (Women Health 2018;58(3):297-304; Iran J Pharm Res 2013;12(1):217-222).

So, what happens when you put them together? More sleep and less hot flashes. The women in the fennel-valerian group had significantly and less severe hot flashes than the placebo group, and they had significantly better scores on the Pittsburgh Sleep Quality Index.

This study suggests the exciting possibility that a herbal combination of fennel and valerian can help both the hot flashes and the sleep problems of menopause.

 J Menopausal Med. 2023 Apr;29(1):21-28

For the latest research to keep you and your family healthy, get The Natural Path delivered to your inbox each month for only $29.99 a year: Subscribe!

For much more on natural help for menopause and insomnia, see our book The Family Naturopathic Encyclopedia.

For comprehensive natural help with insomnia and menopause, make an appointment to see Linda Woolven now. Linda’s clinic is now open for virtual appointments.

The Natural Path is intended for educational purposes only and is in no way intended for self-diagnosis or self-treatment. For health problems, consult a qualified health practitioner for a comprehensive program.