3 Yoga Poses and A Breath Practice for Better Sleep During Menopause

Indigestion, night sweats, a racing mind and frequent trips to the bathroom! Does that sound familiar? It may not surprise you that sleep issues affect at least 50% of women peri to post  Menopause. An imbalance in hormones and decreased production of natural melatonin are the culprit.

And friends, sleep is vital to all bodily processes, repairing and rejuvenating everything from your cells to your brain. We need our rest!

​Good news! A little breathing and yoga may help :)

When thinking about sleep, one important tool is the breath, specifically breathing in a way that calms and relaxes the nervous system. Try this:

Lie down or sit comfortably. Give yourself a few moments to settle. Start to feel your breath come in and out of your body for 5-6 breaths. Then count the length of the inhale, remember that number and exhale one count longer. Repeat this several times. Then if that is comfortable, continue but increase the length of the exhale by 2 counts.  Continue for several rounds. Then return to your normal breath rhythm.  

I have a few yoga sequences that you can connect to the extended exhale breathing, too!
Try these:

First, lie on your back. Inhale the right arm overhead, then exhale to lower. Repeat with the left arm. Then begin to extend the exhale 1-2 counts when you lower the arm. Continue for 1 minute.

Next, pull both knees into the belly on your exhale, then pull them away from your belly to about a 45 degree angle. Begin to increase the exhale 1-2 counts as you continue to move in and out for 1 minute.

Last, come into a restorative, supported child's pose.  I like a bolster or blankets stacked under my belly and chest. Settle in here for five minutes, feeling the breath move in and out of your body.

I also love, love, love the Insight Timer App.  It's free or donation based and has many sleep meditations and playlists.  I'd love to know, which of these practices will you try tonight?