Sleep becomes elusive, anxiety creeps in, and simple routines start to feel overwhelming. While these experiences are common, they are deeply personal, often leaving women searching for support that feels both practical and nurturing.

Research by the Sleep Foundation highlights that nearly 47% of menopausal women report trouble sleeping, with issues ranging from insomnia to frequent nighttime awakenings.

According to Dr Louise Newson from Newson health, up to 95% of women experience mood disturbances during this phase, including irritability, low mood, and anxiety.

These symptoms are linked to hormonal changes, primarily the decline of oestrogen and progesterone, which disrupt neurotransmitters like serotonin and dopamine.

This biochemical shift doesn’t just influence mood. It also affects how the body responds to stress, regulates temperature, processes pain, and rests at night. Over time, this can leave women feeling out of sync with themselves, often with little guidance on how to regain that connection.

Fortunately, there are natural ways to manage these symptoms. Options that support, rather than suppress, the body’s natural rhythms. From dietary changes and regular movement to breathing techniques and sleep hygiene, gentle interventions can provide much-needed relief.

Increasingly, mind-body practices are gaining attention for their role in restoring balance. One such practice is Sophrology – a structured method combining breathing, relaxation, gentle movement, and visualisation to help women navigate menopause with greater ease.

Sophrology was developed in 1960 by neuropsychiatrist Dr Alfonso Caycedo. Its name translates to “the science of consciousness in harmony.” Blending Eastern practices like yoga and Zen with Western science and psychology, sophrology offers a toolkit to reconnect with the body, calm the nervous system, and reframe emotional experiences.

Unlike more static practices like meditation, sophrology incorporates light movement, making it ideal for women who struggle with restlessness, anxiety, or pain. The goal isn’t to fix menopause, it’s to help women navigate it with more confidence and less stress.

According to a 2020 study conducted by the University of Barcelona, Sophrology significantly improved anxiety and depressive symptoms in participants after just 12 sessions. Another systematic review in the Journal of Women’s Health found self-hypnosis techniques, core to sophrology, effective for improving sleep outcomes in menopausal women.

BeSophro’s new programme, Unlock Your Menopause Power, offers a practical, accessible way to begin using sophrology. Designed by world-leading Sophrologist Dominique Antiglio, it includes five 15-minute sessions that can be repeated daily.

Each session addresses a specific challenge:

1. Find peace – Ease anxiety with grounding breathwork
2. Shift focus to your strengths – Build resilience and confidence
3. Balance your emotions – Process grief, frustration, and fear
4. Reframe your identity – Reconnect with your evolving self
5. Manifest your goals – Create direction and meaning in midlife

Unlike quick-fix solutions or symptom-suppressing medications, this programme invites women to slow down, listen, and re-align with themselves.

Sophrology is gaining traction beyond individual users. Institutions like Imperial College London and Université d’Aix-Marseille are integrating it into academic and clinical programmes. ASICS’ Movement for Mind programme incorporated sophrology and showed significant improvements in emotional well-being and reduced anxiety in just eight weeks.

Other peer-reviewed studies reinforce its benefits:

• A study led by Victoria A Grunberg, M.S from Massachusetts General Hospital and Harvard Medical School (2021)showed that mind-body techniques reduced anxiety in chronic pain patients.
• A study led by Dr Patricia L. Gerbarg from New York Medical College (2023) found that breath-centred virtual mind-body medicine reduces COVID-related stress in women healthcare workers.
• A study published by the Journal of Psychosomatic Research (2020): Mindfulness practices significantly improved sleep quality and mental health

Menopause can feel unpredictable, but support doesn’t have to be. By integrating natural practices like sophrology into daily life, women can access calm, clarity, and strength from within.

Whether you’re struggling with sleep, feeling emotionally overwhelmed, or simply looking for a deeper connection with yourself, this practice offers a way forward that is both grounded in science and deeply humane.

Explore the Unlock Your Menopause Power programme on the BeSophro App to begin your journey. Five sessions, fifteen minutes a day, for a calmer, more confident you.

1. What are the most common menopause symptoms that affect sleep and anxiety?
   During menopause, hormonal changes, particularly the decline in oestrogen and progesterone, can lead to a range of physical and emotional symptoms. Common issues include insomnia, night sweats, anxiety, low mood, and irritability. These symptoms are interlinked, often creating a cycle where poor sleep worsens anxiety and vice versa.
2. Why does menopause cause insomnia and mood swings?
   Menopause affects the body’s balance of hormones that regulate sleep and mood. Lower oestrogen levels disrupt serotonin and melatonin production, which can lead to insomnia, light sleep, and emotional instability. Progesterone, known for its calming effects, also declines, making it harder to relax and manage stress naturally.
3. What natural remedies help with sleep during menopause?
   Natural approaches to sleep issues in menopause include good sleep hygiene, regular physical activity, reducing caffeine and alcohol, and incorporating calming practices like breathing techniques, guided visualisation, or mindfulness. Sophrology – a structured method combining relaxation and breathwork – can also support deeper, more restorative sleep.
4. Can Sophrology help with menopause symptoms like anxiety and poor sleep?
   Yes, Sophrology is a gentle, evidence-based practice that combines breathing, movement, and visualisation to calm the nervous system and promote emotional balance. Studies show it can reduce anxiety and improve sleep quality, making it a supportive tool for women navigating menopause.
5. How does breathing and relaxation improve menopause symptoms?
   Breathing techniques activate the parasympathetic nervous system, helping the body shift from stress mode into a state of rest and repair. This can ease symptoms like hot flushes, racing thoughts, and tension. Relaxation also supports hormone regulation and helps manage emotional ups and downs more calmly.
6. What is the best menopause programme for sleep and emotional balance?
   BeSophro’s Unlock Your Menopause Power programme is specifically designed to support women through the challenges of menopause. It includes five 15-minute Sophrology sessions targeting sleep, anxiety, emotional regulation, confidence, and self-identity, providing practical support grounded in science and tailored to midlife needs.