How to relieve insomnia in menopause
Menopause can create a lot of challenges, one of which is insomnia. If you’ve ever found yourself lying awake at night, feeling completely exhausted but unable to relax your body or quiet your racing thoughts, you’re not alone. For many women going through menopause, sleep can become elusive. What once may have been a restful night can easily turn into multiple awakenings due to various factors, including night sweats, endless trips to the loo, and feelings of anxiety.
Sleep is instrumental to our well-being; it allows our bodies and minds to process information, detoxify, and regulate hormones. It is during sleep that our endocrine system works to balance hormones, while our brain processes emotions and we dream. Adequate rest is essential for transitioning into the body’s ‘rest and digest’ mode, enabling all systems to function effectively.
The menopause transition involves significant hormonal changes that can feel overwhelming, both physically and emotionally, as our bodies prepare for a new, non-reproductive phase of life. As hormones fluctuate, it’s common to become more sensitive to stress and external stimuli. This heightened sensitivity can create a cycle where hormonal changes increase stress, which in turn disrupts sleep. When we find it difficult to shift from a state of ‘fight or flight’ to a calmer, more relaxed state, we often end up feeling physically and mentally drained.
The effects of sleep deprivation can be debilitating. Over time, chronic insomnia can lead to long-term impacts on our physical, mental, and emotional health.
However, there are lifestyle changes we can implement to help improve our sleep. For example, monitoring our intake of stimulants such as caffeine and avoiding spicy foods in the evening can be beneficial. Additionally, managing how much time we spend on screens can help create a more restful environment, and we should strive to make our bedrooms a place for relaxation rather than a workspace.
It’s important to remember that there is no one-size-fits-all solution when it comes to tackling insomnia during menopause; what works for one person may not work for another. In some cases, insomnia might require more comprehensive solutions. Nevertheless, there are small, manageable steps you can take every day to promote better sleep, and yoga can be a particularly useful tool.
Practising yoga can help ease the stresses of modern life and guide us into a more peaceful state. Through yoga, we can become more attuned to our bodies while gently steering our nervous systems towards relaxation. A great starting point is to take a moment for yourself. Close your eyes, place your hands on your belly, and focus on your breath. Feel it rise and fall in your body. Spending just a few minutes on this practice can help calm your nervous system and create a sense of balance between relaxation and stimulation.
In the hours leading up to bedtime, consider engaging in a restorative yoga pose such as viparitta karani, or legs-up-the-wall, which can help release the day’s tensions. You might find it helpful to elevate your hips on a cushion to encourage deeper breathing, particularly in the lower belly and pelvic area. A lavender-scented eye pillow can also be soothing, especially if you’re struggling with a racing mind.
If you wake up at night feeling a wave of heat from a night sweat, you can try slipping off the covers and moving into a supported supta baddha konasana. This pose can effectively dissipate excess body heat and promote a feeling of comfort.
Yoga provides a wealth of breathing techniques, postures, and meditation practices to support those grappling with sleep issues and navigate the transition of menopause.
The practice of yoga nidra has amazing benefits and particularly helps alleviate fatigue and insomnia. It is a type of guided meditation where you’re lying down in the most comfortable position with the aim of doing absolutely nothing. Below is a 20 minute yoga nidra to calm the nervous system.
If you’d like to join a class where we practise yoga nidra you might be interested in my Monday evening class Yoga for deep rest. See my timetable. A new 5 block starts Monday 4 November.
https://yogawithfreanewport.co.uk/about/the-stillness-within-yoga-for-anxiety/
All my classes focus on breath work and relaxation techniques to help alleviate many menopause symptoms.
When menopause insomnia leaves you feeling adrift and vulnerable, turning to yoga can offer a pathway back to your centre, enhancing your resilience and innate capacity to unwind. Discovering these techniques can feel incredibly empowering, reminding you of your body’s natural ability to rest and renew itself.
It’s never too late to start yoga!