Today I’d like to share with you a method I recently discovered that has already helped tremendously with my sleep, mood and overall energy.

A lot of us going through menopause struggle with getting quality sleep consistently. Deep sleep is one of the essential cornerstones of good health and when we’re not getting enough it negatively affects every aspect of our lives. For example, we tend to gain weight due to an increase in cortisol. For millions of women, not sleeping during their menopause transition sends them spiraling into more health chaos as they age.

You’re about to learn about Non-Sleep Deep Rest (NSDR). Although it’s a new discovery for me, the method has been around for many years and has solid science behind it. And yes, 30 minutes of this practice does indeed feel like 8 hours of sleep!

As I continue this practice, I’ll keep you updated on my progress. Meanwhile, I encourage you to give it a try. It’s one of the easiest things you can do!

Effects of Insomnia During Menopause

Insomnia during menopause can cause persistent inflammation in muscles, joints, the pancreas, and the heart. This inflammation often leads to sore joints, aching muscles, increased hot flashes, and heightened irritability. But it's important to remember that menopause itself isn't the problem; it's a natural phase all women experience.

Menopause is a biological milestone in the aging process. The real challenge is the lack of guidance on how to adjust our lifestyles to better support our bodies through these hormonal changes in mid-life.

Insomnia During Menopause: Unraveling the Mystery

Figuring out why insomnia occurs during menopause took me months of research. Determined to understand why sleep was so elusive despite trying various supplements and medications, I discovered that the issue stemmed from the clash between my fluctuating hormones during menopause and the lifestyle I stubbornly insisted on maintaining.

The Importance of Sleep for Muscles and Bones

Recent studies suggest that sleep is even more critical for our muscles and bones as we age. While the focus is often on the 24-hour circadian clock, evidence shows that our muscles and bones also follow a 24-hour circadian pattern. Disruptions caused by insomnia, shift work, menopause-related hormonal changes, or improper exercise and nutrition timing can lead to muscle and bone dysfunction.

How Hormones Affect Sleep

Poor sleep raises levels of insulin (the blood sugar hormone) and cortisol (the stress hormone). This combination competes with melatonin, the sleep hormone. Elevated insulin and cortisol levels can disrupt melatonin production, resulting in less deep sleep and more frequent wakefulness.

The Vicious Cycle of Insomnia and Health Issues

Waking up during the night leads to a busier brain and more hot flashes. Over time, your brain and hormones adjust to this as your 'new normal,' resulting in daily fatigue, exhaustion, irritability, anxiety, and belly weight gain. Insufficient sleep disrupts hormones that control hunger and appetite, and daytime fatigue can reduce motivation for exercise and healthy eating.

Reconsidering Rest: Non-Sleep Deep Rest (NSDR)

In our relentless quest for productivity, we often view rest as a reward for hard work. However, true peak performance may lie in questioning whether we’ve rested enough to work at our best. This pivotal shift in mindset is at the heart of non-sleep deep rest (NSDR), a transformative practice redefining our approach to relaxation and rejuvenation.

What Is Non-Sleep Deep Rest (NSDR)?

NSDR, popularized by neuroscientist Andrew Huberman, refers to a set of techniques inducing a state of deep relaxation akin to sleep while remaining conscious. Drawing from techniques like yoga nidra and hypnosis, NSDR is not merely a pause but a scientifically-backed methodology to recharge our metaphorical batteries.

NSDR Techniques

NSDR techniques include guided relaxation, mindfulness practices, meditation, and controlled breathing exercises. These practices aim to reduce the activity of the sympathetic nervous system (responsible for the fight-or-flight response) and enhance the parasympathetic nervous system's activity, promoting relaxation and recovery.

Brain and Stress Benefits

NSDR can lead to changes in brain wave patterns, particularly increasing alpha and theta waves associated with deep relaxation and creativity. It can also reduce cortisol levels, promoting a sense of calm and reducing anxiety.

Yoga Nidra and NSDR

Yoga nidra, often associated with NSDR, is a systematic method inducing complete physical, mental, and emotional relaxation while maintaining awareness. Studies have shown yoga nidra to be effective in reducing anxiety, improving sleep quality, and enhancing psychological wellbeing.

Research and Benefits of NSDR

Stress and Anxiety Reduction

Meditation programs, a core component of NSDR, significantly alleviate psychological stress and enhance wellbeing. Guided relaxation techniques also effectively reduce anxiety symptoms and improve mood.

Cognitive Function and Brain Health

Long-term meditation practitioners exhibit increased brain wave activity in areas linked to attention and sensory processing, suggesting cognitive benefits. Mindfulness meditation can enhance brain connectivity, improving memory and attention.

Sleep Quality and Recovery

Mindfulness-based stress reduction leads to better sleep patterns and reduced symptoms of insomnia. Regular engagement in NSDR practices can improve mental health, reducing symptoms of anxiety, depression, and pain.

Physiological Benefits

NSDR is associated with lower blood pressure, reduced heart rate, and improved immune system function. These changes contribute to a lower risk of chronic diseases and a healthier, more resilient body.

Practicing NSDR Meditation

Creating a Conducive Environment

Find a quiet and comfortable space with minimal interruptions for NSDR meditation. Ensure comfort and minimal distractions.

Adopting a Comfortable Posture

Whether sitting or lying down, the posture should be comfortable yet supportive. Sitting upright is often preferred for NSDR practices to minimize the risk of falling asleep.

Guided Instructions

Using guided NSDR meditations can be helpful, especially for beginners. These sessions often include body scanning, breath awareness, and visualization.

Regular Practice

Consistency is key. Regular practice enhances the benefits, allowing for deeper levels of relaxation and mindfulness over time. Even a few minutes daily can make a significant difference.

Recommended NSDR YouTube Videos

1. The Practice of NSDR to Improve Your Sleep and Stress
   In less than seven minutes, you’ll hear Huberman explain what NSDR is, why he created this acronym for a centuries-old practice, and a brief overview of the research evidence supporting its benefits.

   
   Watch the video

2. NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman
   Andrew Huberman guides you through a 10-minute guided NSDR session, providing a brief introduction to NSDR and instructions for relaxation.

   
   Watch the video

Conclusion

During menopause, finding ways to rest and rejuvenate is more important than ever. NSDR offers a powerful tool for relaxation and awareness, benefiting both mind and body. Incorporating NSDR into your daily routine can lead to significant improvements in life quality, making it an ideal practice for anyone seeking to cultivate a deeper sense of calm and resilience.

Why not give it a try?

Take care,

Sophia