I am not on HRT either. I really thought I was going to have to go on HRT and/or start taking medications for sleep. I couldn't imagine anything else really helping.
Then I went to my acupuncturist and told him how serious my insomnia and night sweats were. (Luckily we have a community acupuncture clinic where I live which means I can get acupuncture weekly for only $15 a session.)
Ever since then my weekly acupuncture treatments and the Chinese herbs Gan Mai Da Zoa Wan have been helping me sleep and have reduced my night sweats.
Acupuncture and Chinese herbs helped a lot, but I still was not sleeping as restfully or deeply so I decided to quit caffeine and sugar. I have not completely eliminated them, but I am decreasing them. An imbalance in blood sugar caused by caffeine or refined sugars can make cortisol surge at night and keep you awake.
In addition, the adrenals are working overtime during menopause picking up the slack for the ovaries. Caffeine, refined sugars, and stress, STRESS them out.
Exhausted adrenals can be responsible for sleep problems and night sweats.
I read that our adrenals have the capacity in menopause to pick up the slack for the ovaries if we give them a chance.
So I am cutting out things that stress my adrenals out and I am taking herbals infusions to nourish them.
Over the last couple of days I started drinking nettles infusion (like nettles tea, but with more leaves and steeped 8 hours) and oatstraw infusion to help support my adrenals.
Already, the results have been pretty amazing! My sleep in the last two days has gotten even better.
Here is the book that has really helped me with all this:
New Menopausal Years : The Wise Woman Way, Alternative Approaches for Women 30-90
by Susun S Weed
I found it at the library and found it so useful I went out and bought a copy from my independent bookstore here.
Susun Weed also has a helpful forum that I have been using too. Just google Susun Weed's Wise Woman Forum
Best Wishes to you myteacher!