A TCM Guide to Better Sleep During Menopause Part 2
Now that you understand the “why” behind menopause-related sleep issues, let’s discuss ways in which you can bring balance back to your body. Yang Sheng, the ancient art of nourishing life, offers simple yet powerful practices you can incorporate into your daily routine, helping to restore harmony and create the conditions for deeper, more restorative sleep.
#1 Nourish Yin with Food
If you’re experiencing hot flashes, dream-disturbed sleep, and evening restlessness, support your body’s cooling, restorative energy with a diet that supports yin, nourishes the spleen, and optimizes digestion.
Include:
● Cooling foods like pears, cucumber, dark leafy greens, mung beans, and tofu
● Yin-nourishing foods like black sesame seeds, black beans, goji berries, and seaweed
● Nutrient-rich, and gently cooked foods like bone broths, lightly cooked vegetables, sweet potatoes, and congee
● Blood-nourishing foods like red meats and organ meats, red jujube dates, longans, Angelica sinensis, and berries
Limit:
● Spicy foods
● Alcohol
● Caffeine
● Heavily processed or refined foods
#2 Adopt a Stress-Reducing Practice
By adopting a ritual that balances your nervous system, you can create the internal calm needed for deeper, more restorative sleep. Here are some practices to consider:
● Try Meditation: Commit to 10 minutes of meditation before bed, or whenever you’re feeling stressed and out of balance.
● Release Stress with Acupressure: Gently press Yin Tang (the “third eye”) or Pericardium 6 before bed to release anxiety and promote a sense of calm. ● Incorporate Gentle Movement: Take an intentional (tech-free) walk outdoors, practice yin yoga, or try a few minutes of restorative Qigong.
● Practice Daily Breathwork: Even one session of breathwork can help reduce stress! Aim to include 5-10 daily minutes of breathwork into your routine.
● Journal Your Thoughts: Keep a journal next to your bed. Before sleeping, release any lingering worries or thoughts that might keep you awake.
#3 Develop an Evening Routine
The body loves routine — send it a signal that it’s time to rest by developing a calming and intentional evening practice. Here are some ideas:
● Perform an Evening Gua Sha Massage: Use our healing Bian Stone to release tension, support skin longevity, calm the nervous system, and draw out negative energy.
● Develop an Evening Skincare routine: Start with a gentle cleanse, follow with a skin hydrating mist, apply a botanical serum, and finally finish with a moisturizer.
● Make an Herbal Infusion: Sip a warm cup of jujube and chrysanthemum tea to nourish Yin, calm the Shen, and ease restlessness.
● Go Tech Free: Turn off screens at least 1-2 hours before bed to support your circadian rhythm and avoid stimulating blue light exposure.
● Try Aromatherapy: Diffuse grounding essential oils like sandalwood, lavender, or bergamot to calm the shen, reduce stress, and support sleep.
● Be Asleep Before 11 PM: Sleeping before 11 pm helps regulate your sleep-wake cycle by encouraging an easy transition from Yang to Yin energy, according to the TCM organ clock.
#5 Turn Your Bedroom Into a Sleep Sanctuary
When it comes to restoring sleep during menopause, optimizing your sleep environment can make a world of difference. Here’s how:
● Keep your bedroom cool (around 65°F).
● Try silk pillowcases to support skin longevity and increase comfort.
● Consider blackout curtains to minimize light and sleep disturbances.
● Use a noise machine to block out any bothersome sounds.
#6 Consider Acupuncture & Herbal Medicine
Acupuncture and herbal medicine are time-tested ways to support sleep, ease menopause symptoms, and regulate your nervous system. Find a practitioner that aligns with your needs, and if indicated, consider herbal therapies to support your system, like Jiao Wei Xiao Yao San or Nu Shen San.
The Takeaway
The sleep challenges that often accompany this season of life are an invitation to honor the wisdom of the body, and lean into Yang Sheng practices that restore balance and harmony. It’s important to remember that this “second spring” is not an ending but a new beginning, and by following these simple lifestyle practices, you can help your body find its natural rhythm again.
