Menopause & NSDR (instructions included)

Hey there!

I just have to share something with you that’s been a total game-changer for my sleep, mood, and energy. If you’re struggling with getting good-quality sleep during menopause, I think you’ll love this!

We all know how important deep sleep is—it’s the foundation of our health. But during menopause, it often feels impossible to get enough of it. And when we don’t sleep well, everything suffers—our mood, our energy, and even our weight (hello, cortisol spikes!). So many women find themselves trapped in this cycle, feeling exhausted and frustrated.

But here’s the good news: I recently discovered Non-Sleep Deep Rest (NSDR)—and wow, it’s been a game-changer! Even though I only just started practicing it, I can already feel the difference. And get this—just 30 minutes of NSDR can feel like 8 hours of sleep! Sounds pretty amazing, right?

I’ll keep you posted on my progress, but in the meantime, I really encourage you to try it out. It’s simple, effective, and one of the easiest ways to recharge your body and mind.

The Struggle with Sleep During Menopause

We hear so much about hot flashes and mood swings, but one of the hardest parts of menopause is the insomnia. Poor sleep can cause inflammation in your muscles and joints, mess with your metabolism, and leave you feeling irritable and exhausted. But here’s the thing—menopause itself isn’t the enemy. It’s just a natural phase of life. The real challenge is figuring out how to support our bodies through the changes.

I spent months trying to understand why my sleep was so disrupted—experimenting with supplements, adjusting my diet, even trying different medications. Turns out, it wasn’t just my hormones—it was my lifestyle, too. Once I learned how to work with my body instead of against it, things started to improve.

Why Sleep Matters More Than Ever

As we get older, sleep isn’t just about feeling well-rested—it’s critical for our muscles, bones, and overall health. Our bodies follow a natural rhythm, and when menopause, stress, or bad sleep habits throw that rhythm off, it can lead to muscle loss, bone issues, and more stubborn belly fat.

That’s where NSDR comes in.

So, What Is Non-Sleep Deep Rest (NSDR)?

NSDR is a simple way to give your body the deep rest it needs—without actually falling asleep. It’s backed by solid science and has been popularized by neuroscientist Andrew Huberman. The practice is based on techniques like yoga nidra and hypnosis, and it’s designed to put your body into a super-relaxed, restorative state.

The best part? You don’t need any special skills or experience to do it. Just find a quiet space, get comfortable, and follow a guided session. That’s it!

How NSDR Works

When you practice NSDR, your nervous system shifts from stress mode (fight or flight) into recovery mode (rest and repair). This helps:

✅ Lower cortisol (the stress hormone)
✅ Improve melatonin production (for better sleep)
✅ Reduce anxiety and brain fog
✅ Support muscle recovery and bone health

Over time, this practice can retrain your brain to relax more deeply, making it easier to fall and stay asleep.

How to Get Started with NSDR

It’s super simple! Here’s what you do:

1️⃣ Find a quiet space – Somewhere comfy where you won’t be disturbed.
2️⃣ Get into a relaxed position – You can sit or lie down, whatever feels best.
3️⃣ Follow a guided session – You can use YouTube videos or an app to help you through it.
4️⃣ Make it a habit – Even 5-10 minutes a day can make a difference!

To make it easy, here are two NSDR videos I recommend checking out:

🔹 The Practice of NSDR to Improve Your Sleep and Stress – A quick, science-backed intro from Andrew Huberman.
🔹 NSDR (Non-Sleep Deep Rest) with Dr. Andrew Huberman – A 10-minute guided session to help you get started.

Final Thoughts

If menopause has been messing with your sleep, please give NSDR a try. It’s an easy, natural way to reset your body and mind—no pills, no complicated routines, just deep, restorative rest.

I’ll be practicing right along with you and will update you on how it’s going!

Take care and rest well,
Sophia