Sleep and Menopause, Part 1

For so many women, insomnia and sleep disruption are some of the most challenging and frustrating aspects of perimenopause and menopause. I know from personal experience how debilitating this can be!

Over a series of blogs, I’ll be sharing some simple and accessible practices that I have been exploring that help me to fall asleep and stay asleep when insomnia arises:

1. Move your body more throughout the day.

Everyday. I know - this sounds both too easy and impossible at the same time! But the more you move, the happier and more tired your body and brain will be. And the easier it is to calm down your nervous system so that you can sleep. So, get up from your desk as often as you can. Move your joints, wiggle, shake, walk, squirm. It actually doesn’t matter WHAT you do, it’s all about how OFTEN. 

To help get you started, here is a spinal twist sequence to help you unwind. You can even try this in bed!

2. Try to avoid napping the day after a sleepless night.

While a 20-minute power nap can certainly give you a boost, over-sleeping can leave you feeling groggy and disoriented. And can make it even more difficult to fall asleep later on. Instead of napping, try a restorative yoga pose. Poses like legs-up-the-wall or reclined bound angle pose are ideal and can be done at any time of day to help recharge your batteries. Stay in your pose for as long as you need to. You can focus on breathing, or listen to music, podcast or audiobook - anything that helps you relax. 

Just a reminder - these are practices! We don’t really benefit from something we only try once. Lasting change comes with patience and perseverance, especially when experiencing sleep difficulties. Be gentle and patient with yourself, but also be consistent - it can take up to 21 days for meaningful change to occur. And you are worth the effort!

(Please remember that this is not medical advice and to always see your doctor with any concerns.)