A Bedtime Yoga Flow to Tame Menopause Anxiety

If you’ve ever found yourself wide awake at night with your mind racing, you’re not alone. Anxiety is one of the most common (and most frustrating) symptoms women experience in perimenopause and menopause. The hormonal shifts happening during this stage can trigger restlessness, overthinking, and an inability to fully unwind before bed.

The good news? You don’t need to lie awake tossing and turning. A gentle bedtime yoga flow can help calm your nervous system, ease anxious thoughts, and prepare your body for restful sleep.

Why Anxiety Spikes at Night in Midlife

During perimenopause and menopause, fluctuating estrogen and progesterone levels affect more than just your cycle. These hormones also influence brain chemicals like serotonin and GABA, which regulate mood and relaxation. At the same time, cortisol (your stress hormone) can run higher, especially if you’re juggling the pressures of work, family, and life changes.

That mix can leave your nervous system overstimulated just when you want to relax. This is where yoga becomes a powerful tool—helping you shift from “fight or flight” into a calmer, more grounded state before sleep.

A Gentle Bedtime Yoga Flow for Anxiety Relief

Try these five poses in order, moving slowly, breathing deeply, and holding each for 1–2 minutes. Use pillows or blankets for extra support so your body feels completely at ease.

1. Seated Forward Fold

Sit tall, extend your legs, and gently fold forward. This pose soothes the mind, releases tension in the back, and encourages inward focus.

2. Supported Child’s Pose

Kneel with your knees apart, big toes together, and fold forward over a cushion or blanket. Rest your forehead down and allow your breath to slow. This posture calms the nervous system and signals safety to your body.

3. Legs Up the Wall

Lie on your back with your legs extended up against a wall. This restorative inversion lowers cortisol, eases swelling in the legs, and encourages circulation back toward the heart.

4. Reclined Bound Angle Pose

Bring the soles of your feet together and let your knees fall open, supported by pillows. Place one hand on your heart and one on your belly as you take slow, deep breaths. This pose grounds you and brings awareness back into your body.

5. Savasana with Guided Breathing

Lie flat on your back with arms and legs relaxed. Focus on lengthening your exhale, which directly tells your nervous system it’s safe to rest.

Making This a Ritual

The real power comes not from doing this once, but from making it part of your nightly rhythm. Even 10 minutes of calming yoga before bed can help you:

• Reduce anxiety and night-time restlessness

• Lower cortisol and prepare for sleep

• Improve mood and emotional balance over time

• Feel more in control of your body during menopause

Your Next Step: Go Deeper with Menopause Support

Yoga is one piece of the puzzle, but it’s not the only one. That’s why I created Menopause Uncovered, a free guide designed to help you understand what’s really happening in your body—and what you can do to feel more balanced.

Inside, you’ll discover:

• The most common (but rarely discussed) menopause symptoms and why they happen

• Practical, everyday strategies for easing anxiety, hot flashes, and fatigue

• Nutrition and lifestyle shifts that support your hormones naturally

If you’re ready to take back control of your nights—and your days—download Menopause Uncovered.

Final Thoughts

Menopause doesn’t have to mean endless restless nights or constant anxiety. With small, intentional practices like a bedtime yoga flow, you can create space for calm, balance, and deeper rest. Pair that with the insights in Menopause Uncovered, and you’ll have a strong foundation to navigate this season with confidence.

Tonight, before bed, roll out your mat, dim the lights, and give your body permission to let go. One breath at a time, you’ll feel the shift.