Sleep Like a Rock, Even in Menopause: Try This Evening Flow

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If you’ve ever stared at the ceiling at 2 a.m., wondering why your body won’t just let you sleep, you’re not alone.

Hormonal shifts during menopause can seriously mess with your sleep. Hot flashes, restless legs, racing thoughts, and waking up at odd hours become part of the nightly routine. But it doesn’t have to be this way.

The good news is that you can train your body to wind down naturally with a gentle evening yoga flow designed specifically for women in midlife.

Let’s explore how just 10 to 15 minutes of movement before bed can help you sleep more soundly and deeply.

Why Sleep Gets Tricky in Midlife

Menopause isn't just about missing periods or mood swings. It's also about:

• Lower estrogen and progesterone, which support deep, restorative sleep
• Increased cortisol, your stress hormone, which keeps your mind wired at night
• Disrupted body temperature regulation, triggering night sweats
• A more sensitive nervous system that makes you feel everything more intensely

All of this makes falling and staying asleep a challenge. But movement is a powerful tool to help calm your body and mind before bed.

The Evening Flow: Calm Your Body and Quiet Your Mind

This gentle routine is perfect for winding down after a long day. You don't need any experience or flexibility. Just show up and move gently.

Total time: 10 to 15 minutes

1. Legs Up the Wall
   2 to 3 minutes
   Lie on your back with your legs extended up the wall. Rest your arms by your sides. Breathe slowly.
   Why it helps: Calms the nervous system, lowers blood pressure, and reduces leg fatigue.
2. Seated Forward Fold
   1 to 2 minutes
   Sit with your legs extended. Gently hinge forward from your hips and let your upper body relax over your legs.
   Why it helps: Relieves anxiety and stretches the lower back and hamstrings.
3. Cat-Cow
   1 to 2 minutes
   On all fours, inhale as you arch your back (cow) and exhale as you round it (cat). Move with your breath.
   Why it helps: Loosens the spine and relieves tension from the day.
4. Child’s Pose
   2 to 3 minutes
   Sit your hips back toward your heels, reach your arms forward, and rest your forehead on the floor or a pillow.
   Why it helps: Grounds your body and brings on a sense of calm.
5. Reclined Butterfly
   3 to 5 minutes
   Lie back with the soles of your feet together and knees open. Support your knees with pillows if needed. Place your hands on your belly and breathe deeply.
   Why it helps: Promotes relaxation and deep breathing to prepare your body for sleep.

Add a Gentle Sleep Cue

After your yoga flow, try one of these calming cues to support a good night’s sleep:

• Sip a warm herbal tea
• Place a cool cloth or lavender eye pillow over your eyes
• Read a paper book instead of using screens
• Write down one thing you're grateful for before bed

These simple actions help signal to your body that it’s time to rest.

Final Thoughts

If sleep feels harder than it used to, your body is likely asking for more support. This evening flow isn’t just about stretching. It’s about creating a safe and soothing ritual that helps you relax, reset, and rest deeply.

You don’t need to do it perfectly. You just need to start. Do it in your pajamas, on your living room floor, or even from your bed. Your body will thank you.

Try it tonight. And tomorrow night. Your nervous system will start to respond, and over time, you’ll sleep more soundly.

Want More Support with Sleep, Hormones, and Weight in Midlife?

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Sweet dreams. You’ve got this.