Imagine being able to drift into sleep gently and calmly every night. No more lying awake in bed for hours, because you’ve already mentally prepared for sleep. No racing thoughts or endless to-do lists – just deep, restful sleep. Here’s how it can be possible.
Why sleep problems during menopause are unfortunately common
Do you know the feeling of lying in bed at night and simply being unable to switch off? When your body and mind won’t calm down, and you constantly feel stressed? Especially during menopause, this problem is unfortunately quite common.
Difficulties falling asleep are among the most frequent complaints women experience during this already challenging phase.
How can breathing techniques help you fall asleep and relax?
Breathing techniques for sleep problems can calm you from within and help you find your way back to a natural sleep rhythm.
Many of these techniques (pranayamas) are based on the centuries-old teachings of Ayurveda and are still taught in numerous yoga classes today. In Ayurveda, the breath – called Prana – is considered our life force. Oxygen nourishes us with energy, just like food. Yet because breathing usually happens unconsciously, we’ve often forgotten how to use its beneficial power.
The first step is always to start breathing deeply and consciously again – ideally through the nose. By breathing through the nose, we take in about 20% more oxygen than by breathing through the mouth. So make sure to breathe calmly through your nose!
Deep abdominal breathing
Here’s how to fall asleep with deep abdominal breathing:
- Find a comfortable lying position.
- Place one hand on your chest and the other on your belly button.
- Focus fully on your slow, deep breath.
- Feel the air flowing through your nose into your lungs and down into your lower abdomen – and then leaving your body.
- When exhaling, the hand on your belly should lower first, followed by the one on your ribs.
This simple exercise can already counteract shallow breathing and is perceived by many as calming.
Breathing with the 4-7-8 method
If you want to take it a step further, try the 4-7-8 method. This technique is based on an ancient yoga practice, further developed and popularized by American physician Dr. Andrew Weil.
Here’s how the 4-7-8 method for falling asleep works:
- Find a comfortable sitting or lying position, keeping your back straight and your feet flat on the floor.
- Place the tip of your tongue on the ridge of tissue just behind your upper front teeth and exhale completely.
- Inhale through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Slowly exhale through your mouth for 8 seconds.
This exercise is one of the relaxation breathing techniques. Many use it to reduce stress and fall asleep more easily.
At the beginning, don’t repeat the exercise more than four times in a row.
If holding your breath feels too long, you can shorten the intervals – for example: inhale for 2 seconds, hold for 3.5 seconds, exhale for 4 seconds.
The more you practice, the more your breathing frequency decreases, and your body enters a state of deep relaxation more quickly.
Proven Routines for a Relaxed Night
Along with breathing techniques, simple evening routines can also help you unwind. They signal to your body that the day is over and it’s time to switch into relaxation mode.
- Set regular bedtimes: Going to bed at the same time each night supports your natural sleep-wake rhythm.
- Create an evening ritual: A warm bath, a cup of herbal tea, or ten minutes of reading in dimmed light can be small but effective signals that prepare your body for rest.
- Digital Detox: Try putting away your phone, laptop, and TV at least one hour before bedtime. This calms the mind and makes it easier to switch off.
- Peaceful environment: A tidy bedroom, comfortable temperature, and soft lighting further promote inner calm.
These routines are easy to integrate into everyday life and can help you let go more quickly at night.
Supporting sleep with natural products
Many women like to complement their routines and breathing techniques with natural products such as menofemme.
Our high-quality supplement contains ten valuable plant extracts, including chasteberry, red clover, sage, and hops. The formulation is specially tailored to your needs during menopause.
With small routines and conscious breathing, you create a peaceful evening routine and can start the night with more ease.