Do you know of any natural sleep remedies for menopausal women?

After not sleeping more than 4 hours per night for the past 3 months,
and not having a period since late January, I decided to see my doctor
to rule out any medical reasons. She ordered a blood test to see if
my hormones were messed up due to menopause. (I'm 47 years old.)
The results were that I am in menopause. The only symptoms I'm
having are that I can NOT sleep through the night! No problems with
night sweats or hot flashes, but I sleep for about 3-4 hours, then I'm
wide awake for the rest of the night. I'm not crazy about going on
hormones due to cost, side effects, etc., and I've taken over-the -counter sleep aids and melatonin, which haven't helped. Any other
ideas for natural, non-hormonal sleep aids that have worked for you?

I am also taking yoga classes 3 or 4 times a week, playing tennis at least once a week. I never drink coffee, and
I only drink iced tea or soft drinks about
3 times per week. I drink lots of water,
and I eat very very little red meat, when
I eat meat, (not every day) it is usually
chicken or fish. I love fresh fruits and veggies. I put lavender essential oil
on a cotton ball in my pillowcase at night.
I have a sleep-number bed, so my mattress is not the issue. Thanks for all
the suggestions!

I never took the pills either, I would just pray when I woke up. I was taught if you woke up in the middle of the night someone needed prayers and I was picked to do that job. Its a comforting thing to do and when you have finished you find yourself drifting back to sleep again. Meanwhile take a short nap in the afternoon if you feel sleepy and move on with life. I didn't let it get me down or worry me.
Worry doesn't help you sleep either, you could also try, warm milk, a good book and if you wake up go back to the book until you are sleepy again.

There is a natural herbal med that you can get at a pharmacy over the counter called Serenite Jr and another one I can't remember. Also make sure your room is dark and no noise is going on. THey say milk has a natural sleep ingredient in it. So drink a cup of milk before bed.

honey and cinnamon

its super expensive to me, but try "5-HTP". over-the-counter and natural. just ask the doc about it beforehand and do research. sweet dreams.

Now is the time to eat right, cut out the junk food and cut down or stop all together drinking coffee and other beverages that may have caffeine in them (tea, sodas). Eat plenty of colorful fruits, colorful and green leafy vegetables preferably steamed. Eat baked or broiled chicken, turkey or fish. Cut down on fried foods. Limit your bread, beef and pork intake. Exercise; walking is fine 4- 6 times a week for 30-45 minutes, Stop exercising 20 minutes before bed-time. Get a journal and start writing about your feelings and any thing that is inspirational. Eat three meals a day and eat your last meal no later than 6:30 pm. Also, take an evening class if you can. Just stay busy as much as you can. Just before bedtime take a nice warm, not too hot bath. Lavender is a good soothing herb too put into your bath and also inside the pillow case. Stay away from over the counter medications, try the holistic route as much as possible. Lastly, start reading plenty of magazines and books on menopause. Try Yoga also. Think of it as another life style that you will enjoy! Good luck