Reclaiming Sleep in Menopause with Meditation
Sleep can become elusive during perimenopause and menopause. Night sweats, anxiety, hormonal shifts, and a racing mind can leave many women staring at the ceiling at 2am, wondering where their rest has gone. If you’re in this midlife chapter and finding sleep a struggle, you’re not alone — and there are gentle, natural tools to help.
One of the most effective (and beautiful) supports I’ve found for both myself and the women I work with is meditation.
Why Does Sleep Change in Perimenopause?
During perimenopause — the transitional phase leading to menopause — our hormones begin to fluctuate wildly. Oestrogen and progesterone, both of which influence our sleep cycles and calm the nervous system, begin to decline. This can lead to insomnia, restlessness, or feeling tired but “tired and wired.”
Add to that the emotional and mental load of midlife — caring for others, shifting roles, and life reevaluation — and it’s no wonder sleep gets disrupted.
How Meditation Helps Sleep During Menopause
Meditation helps regulate the nervous system, calm the mind, and signal to the body that it’s safe to rest. Encouraging better sleep during menopause. Over time, a regular practice can:
- Reduce night-time anxiety
- Lower cortisol (stress hormone)
- Balance the parasympathetic nervous system (your rest + digest mode)
- Support hormone balance gently and naturally
Simple Meditations for Better Sleep during Peri and menopause
Here are a few beautiful, Kundalini-inspired meditations to try — all simple, and especially suited for midlife:
✨ 1. Evening Breath Meditation
How: Inhale for a count of 4, hold for 4, exhale for 4, hold out for 4 (box breath).
Time: 3–11 minutes before bed
Why: Calms a busy mind and soothes anxiety.
✨ 2. Sa Ta Na Ma Meditation
How: Silently chant the mantra “Sa Ta Na Ma” as you press the thumb to each fingertip in sequence.
Time: 6–11 minutes
Why: Helps quiet mental chatter and activates a meditative rhythm in the brain.
✨ 3. Yoga Nidra or Guided Body Scan
How: Lie down and follow a body scan or Yoga Nidra recording.
Time: 15–30 minutes
Why: Even if you don’t fall asleep, your body gets deep rest — and often, you do drift
To receive a FREE guided meditation – click the image above
Creating a Sacred Bedtime Ritual
Small changes can signal to your body that it’s time to rest. Try:
- Gentle stretches or a short kriya before bed
- Switching off screens at least 30 mins before sleeping
- Diffusing lavender or vetiver oil
- Writing down 3 things you’re grateful for
- Keeping a regular meditation time
🌸 You Deserve Rest
Perimenopause and menopause don’t need to feel like a battle. They’re a transition — a rite of passage — and when we approach them with care, we can navigate them with grace. Meditation isn’t just a sleep tool — it’s a lifeline, a grounding ritual, and a return to your own power.
Let yourself rest. Let yourself be held. Your midlife journey is sacred.
