This Yoga Routine Could Be the Sleep Reset You’ve Been Praying For

Menopause and sleep can feel like two magnets repelling each other. One minute you’re exhausted; the next, you’re wide awake at 2 a.m., drenched in sweat, your mind racing with a million to-dos. If that sounds familiar, you're not alone.

Sleep disruptions are one of the most common — and most frustrating — symptoms of menopause. But there’s hope (and it doesn’t come in pill form). This gentle, deeply calming yoga routine could be the natural sleep reset your body has been craving.

Why Sleep Gets So Tricky During Menopause

Before we jump into the solution, let’s quickly unpack the why behind the insomnia:

• Hormonal shifts: Estrogen and progesterone decline, disrupting your internal thermostat and serotonin levels (which impact sleep).

• Cortisol spikes: Stress hormone levels can stay elevated longer, making it harder to wind down.

• Night sweats and hot flashes: These can wake you multiple times a night.

• Mood fluctuations: Anxiety, sadness, or irritation can make it hard to quiet your mind at bedtime.

But here’s the empowering truth: your nervous system holds the key to deeper, more restorative sleep. And that’s exactly where yoga comes in.

The Sleep-Saving Power of Yoga

Yoga works on multiple levels to help menopausal women reclaim their nights:

• Reduces cortisol and activates the parasympathetic nervous system (rest and digest mode)

• Regulates body temperature through breath and gentle movement

• Stretches tight muscles, eases joint pain, and releases stored tension

• Promotes melatonin production naturally

• Calms the mind through intentional movement and breath control

Even just 10 to 20 minutes a night can make a noticeable difference in sleep quality.

Your 6-Pose Bedtime Yoga Routine for Better Sleep

You don’t need to be flexible. You don’t need to wear leggings. You don’t even need to leave your bedroom. This short sequence is designed to soothe your hormones, calm your mind, and prep your body for deep, restorative sleep.

Take one to two minutes in each pose. Dim the lights. Play soft music if it helps. And most importantly—breathe slowly and deeply.

1. Legs Up the Wall (Viparita Karani)

This gentle inversion reduces swelling, lowers stress, and resets your nervous system.

• Lie on your back with your legs extended up a wall.

• Arms relaxed by your side, palms up.

• Close your eyes and breathe slowly.

Bonus: This pose signals your body it’s time to wind down.

2. Reclined Butterfly (Supta Baddha Konasana)

Opens your hips and heart, and brings grounded calm to your whole body.

• Lie on your back with soles of the feet together, knees dropping open.

• Support knees with pillows or blocks for comfort.

• Hands rest on your belly or heart.

Tip: Breathe into your belly—this stimulates the vagus nerve, a key player in sleep regulation.

3. Seated Forward Fold (Paschimottanasana)

Calms your brain, soothes anxiety, and stretches the lower back.

• Sit with legs extended, spine long.

• Hinge forward from your hips, reaching toward your feet.

• Let your hands rest wherever they land, and relax your neck.

You don’t need to touch your toes—just let your upper body hang with ease.

4. Cat-Cow Flow

Gently stimulates the spine and relieves tension in the back and belly.

• On hands and knees, inhale as you arch your spine (cow), exhale as you round it (cat).

• Move slowly with your breath.

Just six to eight rounds can relax tight muscles and transition your body into rest mode.

5. Child’s Pose (Balasana)

Deeply restorative and grounding—perfect for releasing the weight of your day.

• Kneel on the mat, bring big toes together, knees apart, and fold forward.

• Arms stretched forward or resting by your sides.

• Breathe into your back ribs and hips.

Add a pillow under your torso for extra support.

6. Supine Twist

Helps flush out tension, aids digestion, and supports hormone balance.

• Lie on your back, hug knees to chest.

• Drop both knees to one side, arms in a T shape.

• Hold, then switch sides.

Let gravity do the work—this is about surrender, not effort.

Make It a Ritual, Not Just a Routine

The key to making this work? Consistency over perfection.

You don’t need to do all six poses every night. Start with just three. Or even just Legs Up the Wall. Let your yoga time be a cue to unwind mentally and emotionally, not just physically.

You could even pair your practice with:

• A cup of calming herbal tea (like chamomile or valerian root)

• Journaling for five minutes to offload thoughts

• Turning off screens 30 minutes beforehand

Final Thoughts: You Deserve Deep, Healing Rest

Menopause doesn’t mean sleepless nights forever. Your body may be changing, but it’s not broken—it’s just asking for new rhythms, softer habits, and a little more support.

Yoga offers you a sacred pause in the noise. A chance to reconnect with your breath, your body, and your peace. It’s not about doing more—it’s about doing less with intention.

This simple yoga routine could be the gentle reset you’ve been praying for.

Try it tonight—and let your body finally exhale.

Want More?

If you’re craving more support around menopause, sleep, and hormone-friendly movement, explore my program Strong and Supple or join our free Midlife Reset community where we share real solutions for real women—every day.