J.Z.
Although I understand you want to manage your symptoms without a lot of medication, my first suggestion is to see your physician. I am now happily past menopause and your symptoms sound oh, so familiar. I tried to manage all of it with natural resources, but finally, I had to ask the doctor for help because I was having a difficult time just living life. I did take some hormone replacement for a short time, monitored closely by my doctor. My symptoms dramatically reduced and I was able to carry on without the mood swings, lack of sleep, and hot flashes. I was only on HRT for about a year and after I quit, I did have the return of the hot flashes, but not in such extreme and the other symptoms seemed to have been resolved. Your doctor can help you assess your risks and how long you should take the medication and in what doses. You may want to research homeopathic medicine, but I had little success taking that route. You do need to get relief, not only for yourself, but also for your family. I remember this time of my life very well, and it does pass. Just don't try to "tough it out" when relief is available. Good luck!!!