The Menopause Collective ‘do Sleep’

by | Oct 29, 2021 | Moving Through Menopause Podcast, Podcasts

Menopause and Sleep

Sleep keeps us healthy and functioning well. Menopause messes with our sleep of that there is no doubt. Perhaps you are waking more often or just not waking refreshed when the alarm goes off.  A lack of sleep compounds poor memory and fatigue symptoms also associated with Menopause.  Worse still it can compromise our immune system and drive down our mood. Most adults need 7 to 9 hours of sleep each night. So If a better nights sleep is on your agenda, join me and ‘the crew’ to hear our top tips for a satisfying sleep experience.



Perhaps you prefer to listen to the mayhem.

Laying the foundations for great sleep

It may surprise you to discover that a top night’s sleep starts first thing in the morning! Early morning exposure to natural light sets us off on the right path to secrete melatonin the sleep hormone. Avoiding stimulants and YES caffeine, alcohol, chocolate count as such. These substances could interfere with our sleep even when consumed in the am but definitely when consumed after midday.

Your bedroom is your sanctuary

A clean uncluttered space will be more conducive to sleep. Avoid bringing technology into the room and have a pen and paper by the bed to jot down anything on your mind before hitting the sack. If early waking is your nemesis, avoid putting on a bright light and use breathing exercises or relaxation techniques to get you back to the land of nod.

Try something new

I tried many natural approaches to get a better night’s sleep and one that worked well for me was meditation. We know that stress and high Cortisol levels rob us of sleep. Taking time out to practice relaxation or meditation techniques can be very beneficial for managing stress and thus reducing Cortisol levels. My recommendation is to try it earlier in the day and regular ‘doses’ will be most effective.

Claire’s recommendation is to lie on a bed of nails for 20 minutes before bed. This is not something I have tried for myself but as an acupuncture trained Physiotherapist I can see how it might just be helpful. Perhaps a ‘sleep draught’ could be jut the ticket? Chamomile tea has been used as a natural remedy to reduce inflammation and anxiety and treat insomnia for years, add to that Valerian and Lavender and you might just have the winning formula. I’ll drink to that!

This episodes contributors are:

Phillipa Butler: Chartered Physiotherapist, Certified Pilates Teacher, Yoga and Meditation Teacher
Tamar Challis: Person centred counsellor, coach and mediator specialising in women’s mental health as they move through life transitions such as menopause, divorce, retirement.
Nikki Chamberlain: Health and Wellness Coach
Claire Ottewell: Aromatherapist and Medical Astrologer.

Disclaimer: Please note that any advice we provide in this podcast is for information only, and if you are unsure of its suitability for your specific circumstances, you should consult your medical practitioner if you have any specific health concerns.

Pilates for Menopause for Massage Therapists and Manual Therapists  - NAT Diploma Course with Precizion 10 CEUs

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Interested to learn Pilates or Yoga?

Join Precizion for regular online Pilates and Yoga classes.  All led by Phillipa Butler, a Chartered Physiotherapist, Clinical Pilates and Women’s Health Expert. One-on-one consultations also available.

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