If you’ve found yourself tossing and turning, waking up drenched in sweat, or feeling exhausted despite hours in bed, you’re not alone.

Research by the Sleep Foundation shows that nearly half of women experience difficulties sleeping with menopause, and report issues persisting even after this stage ends.

But here’s the good news: natural remedies like Sophrology can help. By understanding the root causes of menopause-related sleep disturbances and using simple, effective techniques, you can restore restful nights without medication.

Let’s explore why sleeping with menopause becomes so tricky – and how you can reclaim peaceful, restorative sleep.

Menopause affects sleep through a complex interplay of hormonal changes, physical symptoms, and emotional shifts.

The primary culprits? Declining oestrogen and progesterone levels, which play key roles in regulating mood, body temperature, and sleep cycles.

• Hot flushes & night sweats:
  Sudden surges of heat, often accompanied by sweating and heart palpitations, can jolt you awake multiple times a night.
• Anxiety & mood swings:
  Hormonal imbalances impact neurotransmitters like serotonin and dopamine, heightening feelings of stress and worry – especially at bedtime.
• Insomnia:
  Difficulty falling asleep, waking frequently, or rising too early are all common during menopause, leaving you feeling unrefreshed.
• Sleep apnoea:
  Decreased progesterone levels can lead to relaxed throat muscles and disrupted breathing patterns, particularly post-menopause.
• Restless legs syndrome (RLS):
  Menopause increases the risk of RLS, a condition causing uncomfortable leg sensations that make it hard to relax.

During deep sleep, the glymphatic system clears neurotoxic waste from the brain. Hormonal fluctuations during menopause can disrupt this process, increasing the risk of poor cognitive function, mood disturbances, and long-term brain fog.

What’s more, cortisol (the stress hormone) tends to spike when sleep is fragmented – triggering a vicious cycle of stress, anxiety, and disrupted sleep.

The solution? Calming the nervous system and rebalancing hormones naturally.

Sophrology is a gentle, science-backed practice that blends breathing exercises, relaxation techniques, and visualisation.

Unlike meditation, it incorporates dynamic movement to help release physical tension, making it perfect for those dealing with menopause-related anxiety or restless night

1. Regulates hormones:
   Deep breathing techniques promote melatonin production (the sleep hormone) and reduce cortisol.
2. Calms the nervous system:
   Gentle movements activate the parasympathetic nervous system, your body’s natural relaxation mode.
3. Releases physical tension:
   Menopause often brings muscular stiffness; Sophrology can help to release these tight spots, especially in the neck, shoulders, and legs.
4. Reframes negative thoughts:
   Guided visualisations can help shift your mindset from frustration and worry to calm and acceptance.

Incorporate these exercises into your evening routine for better, more restorative sleep:

A mindfulness exercise that quiets racing thoughts by focusing on a single point.

How to do it:

1. Sit or lie comfortably.
2. Extend your arm with your thumb raised.
3. Focus on your thumb as you inhale deeply.
4. Hold your breath, slowly bring your thumb to the bridge of your nose, crossing your eyes.
5. Exhale, close your eyes, and relax your arm.
6. Repeat 3 – 5 times to calm your mind and prepare for sleep.

Why it helps:

The Tratac sharpens focus and calms mental chatter, promoting relaxation for better sleep.

A guided relaxation exercise to release tension throughout your body.

How to do it:

1. Inhale deeply through your nose
2. Hold your breath and gently tense your muscles for a second
3. Exhale slowly through your mouth, letting go of all tension
4. Repeat 3–5 times, focusing on the contrast between tension and relaxation

Why it helps:

The Body Scan soothes your nervous system and creates a sense of calm throughout your body.

A simple breathwork exercise that reduces anxiety instantly by engaging the nervous system’s relaxation response.

How to do it:

1. Inhale deeply while tensing your muscles gently (e.g., clenching fists, frown, or flexing feet).
2. Hold your breath for 3 seconds, and squeeze in your muscles.
3. Exhale slowly and release the tension.
4. Repeat 4 – 6 times, focusing on the contrast between tension and relaxation to achieve deeper calmness.

Why it helps:

This technique reduces muscle tension, slows the heart rate, and signals to the brain that it’s safe to relax.

A simple breathing technique that involves inhaling deeply through the nose and exhaling slowly through the mouth to promote relaxation.

How to do it:

1. Inhale deeply through your nose for the count of four, allowing your abdomen to expand.
2. Exhale slowly through your mouth for six to eight counts, letting your abdomen go back to its initial position
3. Focus on the sensation of release with each exhale, allowing the body to enter a state of relaxation.
4. Repeat for 2 – 3 minutes to stimulate the parasympathetic nervous system and prepare for restful sleep.

Why it helps:

By extending the exhale, this exercise activates the parasympathetic nervous system, helping to reduce stress and prepare the body for restful sleep.

The Bubble Visualisation is a calming exercise where you imagine yourself in a peaceful, safe space while breathing deeply.

How to do it:

1. Close your eyes and breathe deeply.
2. Imagine a peaceful, serene place such as a beach or forest.
3. With each inhale, imagine calm entering your body
4. With each exhale, visualise stress and tension leaving.
5. Practice for 2 – 3 minutes until you feel safe, grounded, and ready for sleep.

Why it helps:

This practice helps create a sense of security and relaxation, allowing the mind to let go of tension and ease into restful sleep.

Sophrology is most effective when practiced consistently, even for just 5 to 10 minutes a day.

Whether sitting, standing, or lying down, taking time each day to focus on your breath, release tension, and visualise calm can gradually rewire your brain’s response to stress.

Over time, these techniques help regulate the nervous system, reducing the impact of hormonal fluctuations that often disrupt sleep during menopause

Join thousands already experiencing the benefits – sleep better, stress less, and wake up ready to shine. Subscribe to the BeSophro app and find your balance.