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5 tips to help you sleep better during perimenopause.

hypnosis· mindfulness· sleep· Uncategorized

19 Mar

Sleep is sometimes the holy grail when it comes to peri-menopause. Rising levels of cortisol, added to a weaker bladder and hot flushes at night, which cause waking, can trip people into a cycle of anxiety about sleeplessness which can lead to more sleepless nights.

The best thing to do is stop worrying about it but that’s easier said that done. After years of poor sleep with young children I looked forward to the years when my children would wake long after the dawn chorus, and thankfully I do sleep really well.

But it’s not just luck.

I know understand my bodies physiology and I know what I need to get a good nights sleep, I also know that worrying about it causes more stress, higher levels of cortisol and….less sleep.

So what can you do to get your shut eye?

  1. Stop calling yourself an insomniac or saying you are a “bad sleeper”, this reinforces the behaviour in your brain so that you brain adopts the behaviour of a “bad sleeper”. Step reinforcing negative menopause stereotypes. Instead say “I had a restless night”. It’s done its dusted.

2. Reduce stress. Maybe easier said than done, but you can introduce stress reduction tools into your daily routine. Make them a ritual. This is why meditation is so good for this time in your life – it creates a habit of resting your mind, reducing cortisol and increasing well-being. And sleep.

3.Have a sleep schedule. Know when you go to sleep and wake up and stick to your schedule as much as you possibly can. A night own won’t break the sleep bank, but even if you go on holiday do your best to stick to it.

4.Reframe night waking and call them peaceful pauses instead! Looking at those moments in a positive way, can reduce anxiety, and increase the rest your brain is getting. If you wake at night and are relaxed about it, maybe doing a guided meditation, your brain waves slow down to a state of meaningful rest. This really does make a difference – I use this a lot personally.

5. Do a hypnosis letting go at night before you go to sleep. There is a track to download for free that goes with my book Mindful Menopause that you can get here www.penguin.co.uk/mindfulmenopause

I have a lot more tips tricks and downloads in my book Mindful Menopause that you can buy from all major retailers. Click here to buy my book and get your sleep back on track.

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  • Why I’m passionate about what I do, and why that matters for you.
  • What is Mindful Hypnotherapy?
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  • The power of love, and oxytocin in perimenopause.
  • 5 tips to help you sleep better during perimenopause.

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⭐️ Bestselling author of 3 books on women's health⭐️ Mindful Hypnotherapist
📖 Mindful Menopause book and downloads out NOW!

Sophie Fletcher
Looking for something to help you maintain grey ma Looking for something to help you maintain grey matter, improve memory, feel inspired, improve sleep, manage hair loss and hot flushes?  The mind and body are intertwined and you can learn evidence based practices that improve your experience of menopause. This book is all about ways of changing your experience through understanding your mind. ​​​​​​​​
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Make sure you start early, so you can get informed early on.  Perimenopause is usually happening before you are aware of it. ​​​​​​​​
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All my books come with a set of audio-tracks, which make it really easy to access change when you're feeling overwhelmed. ​​​​​​​​
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"I love this book. I also bought the audiobook too. So many insightful moments and techniques and is written, as others have said in a way that it feels just comforting with every word, like a good friend supporting you. I simply don’t have enough words to describe how this book made me feel. Positive, empowered, able to cope, felt calm just reading it. Honestly one of the best books I have read and listened to in a very long time."​​​​​​​​
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#perimenopause #menopause #midlife #menopauseprep #menopausesupport #menomagic #positivemenopause #midlifeadventure #mindfulmenopause #secondspring #menopausesupport #menopausehealth #menopauseanxiety #midlifechange  #silversisters #hypnomenopause #menopausemindset #menopausecoaching #menopausetherapy
Just love this image. The moon, midlife and a full Just love this image. The moon, midlife and a full moon.  A powerful combination. ​​​​​​​​
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Even if you aren't really embedded in moon magic and cycling, you can still feel it can't you?  The moon anchors us, we are connected to it in deeply unconscious ways. It can be hugely helpful as your periods start to get more irregular, and stop altogether. ​​​​​​​​
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Imagine life without a moon, and its cycles, It's weird isn't it?  You can choose to listen deeply to it with rituals or you can just checkin in with awareness and intention when you feel its pull. ​​​​​​​​
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If anyone knows who the artist is please pop it in the comments below. ​​​​​​​​
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S #perimenopause #menopause #midlife #menopauseprep #menopausesupport #menomagic #positivemenopause #midlifeadventure #mindfulmenopause #secondspring #menopausesupport #menopausehealth #menopauseanxiety #midlifechange  #silversisters #hypnomenopause #menopausemindset #menopausecoaching #menopausetherapy #mumofteens
How often do you encourage yourself? Do you have a How often do you encourage yourself? Do you have an inner cheerleader? Someone there, jumping up and down waving brightly coloured pom poms, saying "you CAN do it" "I believe in you". ​​​​​​​​
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Have you heard of accountability coaching?  Well, I don't really like the word accountable, I prefer the word encouragement!​​​​​​​​
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I've just put together some new packages that include some of this. Not heavy handed, but pom pom waving messages to help you keep on track while you're awakening your own inner cheerleader and getting those habits rooted for long term sustainable change.​​​​​​​​
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S ​​​​​​​​
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#self-belief #selfcompassion #hypnosis #hypnotherapy #menopause #hypnomenopause #selfhelp #menocoaching #lifecoach #hypnotherapist #unconsciouschange #changehappens #empoweryourself #findyourpassion #mindmagic #mindset
Draw a line in the sand. ​​​​​​​​ Draw a line in the sand. ​​​​​​​​
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Today is a good place to start. Today you can choose to draw a line in the sand, call time out on a habit that is damaging your wellbeing. ​​​​​​​​
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It can be a person, a behaviour or even a negative narrative. ​​​​​​​​
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Today is enough. Today the line is drawn. Today you move on.​​​​​​​​
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As you start to think about it, I expect you already starting to feel lighter. Hold onto that feeling, grow towards that feeling, by letting go. ​​​​​​​​
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Sx ​​​​​​​​
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#self-belief #selfcompassion #hypnosis #hypnotherapy #menopause #hypnomenopause #selfhelp #menocoaching #lifecoach #hypnotherapist #unconsciouschange #changehappens #empoweryourself #findyourpassion #mindmagic #mindset
I see so many people for weight. If I'm searching I see so many people for weight. If I'm searching for images online to use as advertising, this is what comes up. I don't think I look much like any of the people in those images. Are these helpful, inspiring or realistic those going through hormone changes? ​​​​​​​​
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My instagram feed is also awash with exercises to get rid of my menopause pouch. There is even one supplement with promises to get rid of it in a week 👀. ​​​​​​​​
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It's really important that you eat well  and exercise in perimenopause, but in a way that supports your changing body. You need to put in the work, create healthy, well embedded habits around exercise and nourishment.​​​​​​​​
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When working with hypnosis, it's always about your inner narrative, healthy habits and sustainable change, not about your waistline.  That will fall into the place when you have those healthy, body and mind supporting habits in place.​​​​​​​​
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In fact, hypnotherapists rarely use the words weight loss because when you lose something, what do you want to do?  Find it. The brain is very literal, and wants to find what it's lost. ​​​​​​​​
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Instead it's on how you want to be when you've adjusted to healthy habits, that make you feel happier. ​​​​​​​​
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👇🏼This can be your starting point.....​​​​​​​​
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⭐️Ask yourself how you want to feel.​​​​​​​​
⭐️Then think about what habits and behaviours need to be in place for that to happen​​​​​​​​
⭐️Write down " I am becoming [insert how you want to be] "​​​​​​​​
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Let me know your go to accounts that offer specialist menopause support for exercise and nutrition for menopause. Pop it in the comments below. 👇🏼​​​​​​​​
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Sophie x​​​​​​​​
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 #perimenopause #menopause #midlife #menopauseprep #menopausesupport #menomagic #positivemenopause  #mindfulmenopause #secondspring #menopausesupport #menopausehealth #menopauseanxiety #midlifechange  #menopausemindset #menopausecoaching #menopausetherapy
Lots of people assume that I am a really calm pers Lots of people assume that I am a really calm person, and I am, but I'm also quite a noisy person. I'm an extrovert in real life and can be quite vocal.​​​​​​​​
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However, I am (mostly) calm in my mind. To me this means being able to make decisions carefully, to be able to find a place of internal stillness quickly, to be well-regulated and respond effectively when there is stress in my life. ​​​​​​​​
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In midlife, when our brains are adapting to the next stage of growth, being calm of mind can be harder.  We may feel more anxious, or overwhelmed.  But being calm of mind can help with decisions around medical care, the choices you make daily, managing teens (the double hormone bomb), even sleep. ​​​​​​​​
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You don't have to let go of your extrovert to connect with you calm inner soul. But you do need to learn how to do it as it may not come as easily to you. ​​​​​​​​
You can find out more in my book, Mindful Menopause​​​​​​​​
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Sophiex ​​​​​​​​
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 #perimenopause #menopause #midlife #menopauseprep #menopausesupport #menomagic #positivemenopause #midlifeadventure #mindfulmenopause #secondspring #menopausesupport #menopausehealth #menopauseanxiety #midlifechange  #silversisters #hypnomenopause #menopausemindset #menopausecoaching #menopausetherapy #mumofteens
Develop insight by looking deeply inwards. Go beyo Develop insight by looking deeply inwards. Go beyond language and start to connect with your feelings. One of my favourite hypnotherapy questions is ​​​​​​​​
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"If that feeling were to have a colour/shape/image...." ​​​​​​​​
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Learning to recognise, observe, play with, alter, adjust your feelings gives you a great sense of self-awareness and the knowledge that you can change your relationship to those feelings. Whether they are physical or emotional. ​​​​​​​​
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In hypnosis you go deeply and comfortably into the feeling and begin change that feeling using your imagination and a variety of tools. ​​​​​​​​
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I think because it's interesting and engaging it makes it easier to navigate difficult feelings, it's particularly good when then there are specific blocks. ​​​​​​​​
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Sx #self-beleif #selfcompassion #hypnosis #hypnotherapy #menopause #hypnomenopause #selfhelp #menocoaching #lifecoach #hypnotherapist #unconsciouschange #changehappens #empoweryourself #findyourpassion #mindmagic #mindset
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