How to Improve Sleep and Reduce Anxiety During Menopause with Yoga

by Lalitha Viswanath | Apr 13, 2025

Menopause is a natural transition, but let’s be honest — it doesn’t always feel natural. Sleepless nights, unexpected waves of anxiety, mood changes, and hot flashes can make even the calmest women feel out of sync with their body. If you’re juggling a career, family responsibilities, and your own well-being in the fast-paced rhythm of Dubai, menopause can feel like just another item on your growing list of challenges.

But here’s the hopeful part — you don’t have to power through it alone or in discomfort. Yoga, with its time-tested blend of movement, breath, and mindfulness, offers a natural and gentle way to find balance again — especially when it comes to improving sleep and calming anxiety.

Let’s explore how yoga can support you during this important phase of life.

Why Sleep and Anxiety Become Issues During Menopause

During menopause, your body undergoes hormonal shifts — primarily a drop in estrogen and progesterone. These changes can directly affect the body’s ability to regulate temperature, mood, and sleep cycles. That’s why hot flashes at 2 a.m., irritability for no reason, and a racing mind before bed aren’t just “in your head” — they’re physiological responses.

A study by the Dubai Health Authority found that many women over 45 in the UAE experience at least one sleep-related disturbance, and a significant portion report increased stress or emotional unease during perimenopause and menopause.

So, where does yoga come in?

The Science: How Yoga Helps Reset Your Nervous System

Yoga is not just about touching your toes — it’s about calming your nervous system and giving your body space to heal. Certain poses, breathing techniques, and mindfulness practices activate the parasympathetic nervous system (often called the “rest and digest” mode). This helps lower cortisol (your stress hormone), reduce anxiety, and prepare your body for restful sleep.

In fact, research has shown that women who practice yoga regularly experience better sleep quality, fewer hot flashes, and improved emotional stability.

Simple Evening Yoga Poses to Promote Sleep and Calm

You don’t need a full 60-minute class to benefit. A few minutes of gentle, mindful movement before bed can shift your entire night. Here’s a mini-routine that’s been helping many of our students in Dubai:

1. Supta Baddha Konasana (Reclining Bound Angle Pose)
Relieves pelvic tension, opens the chest, and calms the mind. Use cushions or bolsters to support your knees for extra comfort.

2. Viparita Karani (Legs-Up-the-Wall Pose)
A deeply relaxing inversion that soothes the lower back and helps drain fatigue from the legs — especially after long workdays or standing for hours.

3. Child’s Pose (Balasana)
Encourages deep breathing, helps ease anxiety, and gives a sense of being held and safe.

4. Supported Forward Fold (Paschimottanasana with bolster)
When supported with props, this pose turns into a deeply introspective and quiet posture that slows down the mind.

5. Savasana with Body Scan
End your practice by lying flat on your back and mentally scanning the body from head to toe, releasing tension with every exhale.

Even 10–15 minutes of this sequence can do wonders.

Breathing Techniques for Anxiety Relief

Breath is often overlooked — but it’s one of the most powerful tools for emotional regulation.

Try this before bed:

Nadi Shodhana (Alternate Nostril Breathing):
This pranayama balances the left and right sides of the brain, reducing anxiety and preparing the mind for sleep.

3-Part Breath (Dirga Pranayama):
Breathing deeply into the belly, ribs, and chest calms the nervous system and improves oxygen flow — perfect for lowering stress levels.

Start with 3–5 minutes a night, and increase gradually.

Mindfulness and Meditation: Reclaiming Stillness

Menopause brings uncertainty — emotionally, physically, and even spiritually. Regular meditation practice can help you observe your feelings without judgment, understand your body’s cues better, and shift from overwhelm to self-compassion.

Try a 5-minute guided body scan or repeat a calming mantra like “I am grounded” or “This too shall pass” during meditation. At Pratimoksha, we often tailor meditations specifically for menopausal women, helping them reconnect to their inner rhythm.

Nutrition and Lifestyle Tips That Complement Your Practice

What you eat, drink, and do daily all add up. Some lifestyle changes can go hand-in-hand with your yoga routine:

Avoid caffeine or spicy food late in the evening, as these may trigger night sweats or restlessness.
Hydrate well throughout the day, especially if you live in Dubai’s warm climate.
Create a wind-down routine: gentle lighting, a warm shower, essential oils like lavender, and no screens at least 30 minutes before bed.

When yoga becomes part of your bedtime routine, you start to reclaim rest — and with it, your energy, patience, and confidence.