Perimenopause: The Power of Rest
Women’s bodies undergo a series of significant changes throughout our lives, and one of the most healing and transformative stages in our journey is perimenopause. This transition precedes menopause. You can begin to see signs as early as your late 30s and into your 40s. During perimenopause, our hormones fluctuate, leading to a range of physical and emotional symptoms. However, this transformative journey can bring a restorative healing magic – particularly when we prioritize sleep and get to know our circadian rhythm. On this blog post we’ll explore the profound impact of rest on perimenopause and discuss ways to manage this essential moment of our bodies’ health, drawing from a Traditional Chinese Medicine perspective and a holistic approach.
Understanding Perimenopause: A Time of Change
Before we dive into the importance of sleep and the circadian rhythm during perimenopause, let's take a moment to understand this crucial phase. Perimenopause marks the gradual decline of estrogen and progesterone levels, leading to irregular menstrual cycles and various physical and emotional symptoms. We may experience hot flashes, night sweats, mood swings, fatigue, among others. This transitional period can be both empowering and challenging as we navigate the changes within our bodies.
The Healing Power of Sleep: How It Impacts Perimenopause Symptoms
Sleep is a fundamental pillar of overall health and well-being. During perimenopause, prioritizing quality sleep becomes even more critical due to its profound effects on the common symptoms during this phase. Disrupted sleep can exacerbate irritability, fatigue, and cognitive issues, impacting our ability to cope with other perimenopause-related feelings and yet, the fluctuations in hormones can make sleep incredibly difficult. Especially staying asleep.
Managing Sleep during Perimenopause
Establish a Regular Bedtime Routine: Creating a consistent bedtime routine signals your body that it's time to wind down. Set aside time each evening for relaxation and self-care before going to bed.
Try Yoga Nidra: Yoga Nidra, also known as "yogic sleep," is a guided meditation practice that induces deep relaxation. Practicing Yoga Nidra before bed can help ease the mind and promote restful sleep. I love Yoga with Adrienne’s Yoga Nidra on Youtube.
Use Essential Oils: Lavender and chamomile essential oils are renowned for their calming properties. Diffusing these oils in your bedroom or applying them to your pulse points before sleep can promote relaxation.
Magnesium Before Bed: Magnesium is a mineral that plays a vital role in promoting relaxation and restful sleep. Consider taking a magnesium supplement or using magnesium oil topically before bedtime. I suggest Magnesium Citrate (Calm Magnesium) if you find you tend toward constipation. If that is not an issue for you, I recommend Magnesium Glycinate.
Hot Epsom Salt Baths as a Self-care Ritual: A warm bath with Epsom salts can soothe tired muscles and prepare your body for sleep. Add a few drops of lavender essential oil to enhance the calming effect. Be mindful about being there and take it as a moment to process what you’re experiencing.
Create a Relaxing Sleep Environment: Lower the lights in the evening to signal to your body that it's time to wind down. Keep your bedroom cool and invest in cooling sheets during the summer months for added comfort.
Take advantage of the Morning Sunlight: Exposure to natural sunlight in the morning helps regulate your circadian rhythm. Start your day with a short walk outside to soak up the healing benefits of vitamin D.
A Traditional Chinese Medicine Perspective
In traditional Chinese medicine (TCM), balance is a fundamental concept for overall health and well-being. Sleep is considered one of the pillars of balance, and disruptions in sleep patterns can indicate imbalances within the body. During perimenopause, TCM practitioners focus on supporting the body's yin and yang energies to harmonize the transition.
Yin energy represents cooling, nourishing, and restorative aspects, while yang energy is associated with activity and warmth. A balanced yin and yang during perimenopause can help ease symptoms improving sleep quality.
TCM offers a holistic approach to managing perimenopause symptoms through herbal medicine, acupuncture, and lifestyle adjustments. Herbal formulas tailored to an individual's specific imbalances can be prescribed to support hormonal harmony and improve sleep quality. Schedule your appointment at Free Flow Health here to explore more into these options.
The Magic of Rest
As we navigate the transformative journey of perimenopause, prioritizing sleep and implementing holistic practices can alleviate the challenges of perimenopause and restore balance within ourselves. Remember, this is a beautiful, natural and empowering phase of life, as we enter our wisdom years. A time for self-care, self-discovery, and embracing change. Let's celebrate the magic of perimenopause and nurture ourselves with the gift of restful sleep.
We’re opening up a Peri-menopause Support Group starting in September. This monthly gathering will provide a safe space for open discussions about symptoms, worries, and fears surrounding the peri-menopausal transition. We will explore ways to make this journey smoother, starting with Qi Gong and ending with a soothing meditation session. Space is limited, so reserve your spot early by signing up here.
*There is a $20 fee to participate, and meetings will take place on the 2nd Tuesday of each month starting on Tuesday September 12th at 7:00 pm.
[Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. If you have specific health concerns or questions about your personal perimenopause journey, please come to a private consultation at our clinic.]
-Written by Sam | Free Flow Health Team
