Taking a 12-week yoga class and practicing at home may ease sleep problems such as insomnia - but not to fewer or less bothersome hot flushes or night sweats.

The link between yoga and better sleep was the only statistically significant finding in this MsFLASH (Menopause Strategies: Finding Lasting Answers for Symptoms and Health) Network randomised controlled trial.

"Many women suffer from insomnia during menopause, and it's good to know that yoga may help them," said lead author Katherine Newton, PhD, a senior investigator at Group Health Research Institute. She e-published these findings in Menopause, ahead of print.

"Hormone therapy is the only Food and Drug Administration-approved treatment for hot flushes and night sweats," Dr. Newton said, "and fewer women are opting for hormone therapy these days."

As a result MsFLASH tried to see whether three more "natural" approachesyoga, exercise, or fish oilmight help ease these menopause symptoms.

The study assigned 249 healthy, previously sedentary women at multiple sites, including Group Health, to do yoga, a moderate aerobic exercise program, or neitherand to take an omega-3 fatty acid supplement or a placebo.

Exercise seemed linked to slightly improved sleep and less insomnia and depression, and yoga also was linked to better sleep quality and less depressionbut these effects were not statistically significant. The omega-3 supplement was not linked to any improvement in hot flushes, night sweats, sleep, or mood.

"Exercise is absolutely critical," says Susan Moores, a registered dietician. Exercise can be a powerful sleep aid, combating the sleep disturbances many women complain about. It has been shown to improve the whole gamut of menopause symptoms from hot flushes to mood swings. She says not to just focus on aerobic exercise, but also try strength training and relaxation techniques, such as yoga.

"Flaxseed falls in the same camp as soy for the phytoestrogens," says Susan Moores, a registered dietician. One study by the Mayo Clinic found the incidence of hot flushes was reduced as much as 50 percent by consuming flaxseed. It is also thought to be very promising because, along with phytoestrogens, it also contains omega-3 fatty acids, which can aid in mood stabilization. According to A.D.A.M., an online health content provider, when compared to hormone replacement therapy, 40 grams of flaxseed was reported to be equally as effective in reducing hot flushes, vaginal dryness and mood disturbances.

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How To Treat Menopause: Yoga May Help With Insomnia, But Not Hot Flushes