As a woman, there is a topic that I believe we need to talk more openly about.
Yes, it’s one of those “taboo” topics. And no, it’s not about gray hair, or wrinkles…
It’s a topic we shouldn’t feel embarrassed or ashamed talking about, because it’s a part of who we are, and a natural part of our Journey through life! And yet, many women don’t have communities they can seek out for help and conversation around the very thing all women go through at some point in their life. Yes, I’m talking about MENOPAUSE.
Hot, Moody, Domino Effects
Hot flashes, night sweats and mood changes are a very real part of my life, as a 52 year old woman. For me, these symptoms were manageable, but I owe a big part of this fact to some tricks and tips I gathered from other menopausal women.
But the one thing I didn’t like about my experience at all, were the sleep problems.
As you well know, I cherish my early morning me-time. So when menopause wreaked havoc on my sleep cycle, I was irritated.
It was hard for me to fall asleep, no matter how physically exhausted I was. I would lay in bed, awake for long periods of time. Then, even when I had managed to fall asleep, I would wake up frequently and in the middle of the night with hot flashes and really bad nightmares.
This disrupted my life more so then I had expected.
This new sleep issue had a domino effect on my entire day. I was waking up tired and grumpy, which then impacted how I showed up for not only myself, and my business, but my family as well.
I tried many things to combat my sleeping problems. From herbal tea, essential oils and nighttime meditations, to melatonin and wearing special glasses that block out artificial light.
But none of these things helped me achieve the sleep I had been used to.
Listening To My Body For Solutions
Luckily, after some trial and error, there was one thing that worked brilliantly for me: A treadmill!
I started to walk on a treadmill for about 25-30 minutes and suddenly, I was falling asleep so much faster, as well as sleeping deeper. Even though I practice Yoga and am physically active, there was something particular about the movement on the treadmill that worked wonders for me, personally. Even if you don’t have a treadmill at home, you can walk in place, take a walk outside, or walk around your house.
Don’t be afraid to experiment with different natural solutions that could work for you and your body!
Quality Sleep And Menopause
I know, that headline might sound like an oxymoron, but hear me out…
Apart from finding the treadmill as my form of needed movement, I also started to evaluate my sleep quality when it came to my night time routines and habits. I’ve always been particular about the pillows I use, but after experiencing sleeping problems due to menopause, I became even more particular about good quality pillows. Because the last thing I wanted was one more thought or discomfort in my sleeping routine.
I’m a firm believer in a good night’s sleep, as well as what the right pillow can do for both our face and our body. And for anyone striving to improve their sleep quality, I would recommend looking into a good and trustworthy pillow!
I personally love these pillows from Sleep & Glow, because they help me stay comfortable, get a better night’s rest, and reduce pressure on our face, which can lead to wrinkles. I also love that they have designs to accommodate your sleeping habits no matter if you’re a back, stomach, or side sleeper.
Another tip when it comes to quality sleep is eliminating any screen time at least an hour before bedtime. Simple things such as removing phones and laptops from our sleeping space can be helpful as well. Get in the habit of creating dim lighting so that you can slowly start to wind down and tune into the circadian rhythm before you head to bed.
And lastly, one of my personal favorite night time rituals is to have a cup of hot water before bed. This hydrates and detoxifies my body and it is a great ritual to help me relax and slow down my mind and body in harmony.
Navigating Life Through Menopause
Even though the topic of menopause is often neglected, the Journey and season of life you’re in shouldn’t be. Be patient and kind to yourself as you navigate through this experience. It might take time to find what works for you. It might take effort and determination. And I’ll be real with you, there will probably be moments of frustration for your changing body. But, the question is, how can you soften yourself and be gentle with the season you are in?
I am celebrating you from the other side of my menopause lessons.
It’s time to crush the stigma around aging and embrace the beautiful processes we all go through. Join me and other women, just like you who are looking to connect, share, and grow together everyday in our Face Yoga Method Community Facebook Group!
Dear Fumiko, I could’nt belive finding this mail today! I’m 47 and there has been around two weeks I have been having all this symptoms, I was going to start searching for information and then your mail! Your words just there supporting and loving as usual! Welcome again Fumiko in our lives!
I was thinking this morning : this is like a second adolesence only no one talk to you about it, there is no mom to guide, to protect, to clean your face, to help with a balance diet…. I have to be my own mom this time, take care of myself and support myself more than ever…
Love to Fumiko and team, keep on the good work on lighting our lives!
Hi Valiente,
What beautiful and humbling words! We are so happy that this came at a time when you needed it, because you are 100% right, this is a season of life we also need to stick together for and support each other. Here for you! Thank you for being in our Community!
Hi, dear Fumiko, I, ve had sleeping problems for years, tried a lot of things, but the most helpful action that I, ve taken occured breathing before sleep, yoga breathing for balancing the two hemispheres of the brain.
After that I nearly solved the problem but from time to time I have my bad nights.
Thank you for sharing your tips. Be healthy and take care.
Darina from Bulgaria.
Hi Darina! What a great tip! 😉 Thank you!
Thank you, Fumiko! I’m doing almost all tips that you had shared. Also helps cold water feet bath, after warm bath (then wear warm sleeping socks) or frozen cotton socks under warm sleeping socks 😉
So thrilled to hear! Thanks for sharing with us 🙂
Thank you Fumiko for sharing this , please can you also share the blog where the meal recipes was shared
Thanks
Aisha
You are so welcome! All of these blogs live on our site! 🙂 You can use the search tool to find the blogs you are interested in 🙂
I found vitamin E was very, very helpful. I didn’t have any problems at all during menopause although I had certainly had monthly problems up til then. I would recommend anyone to look into Vitamin E (I had one acquaintance who fainted when she took it) – I had no problems whatsoever with it. I’m 85 now and I consider myself healthy.
Thanks for sharing June 🙂
Dear Fumiko,..
I’m 49 years old, as you mention, talking about menopause is a taboo.
Lately, I’m having bad sleep and nightmares, and the domino effect during the day.
I’m going to follow your advices, the only one I’ve already covered is having a lovely and comfortable pillow.
Here to support you Em! 🙂 Good luck finding something that works for you and don’t forget to be patient with yourself and your changing body!
I walk my dogs before I go to sleep, but I still have sleep issues,unless I’m very active în the afternoon and really tired.
It certainly is a Journey to find what works for you and your body. We recommend trying some other night time rituals for support!
Hi Fumiko,
I have brought the save my face pillow which you have recommended, but in this video, you have recommended sleep and glow pillow, which is the better to reduce the wrinkles? I am the back sleeper, with side sleep sometime while fall into sleep.
Also I would like to ask, if I use save my face pillow, do I still need to use another pillow to support it? As it the video shows how to use save my face pillow.
Best regards
Xiao yan
Hi Xiao! Fumiko loves and uses both of these pillows interchangeably. It does depend on your sleep position to which pillow will suit you best.
Thank you for your creative optimism, menopause is lived differently in each women, from very light to heavy symptoms. Weight gain can also be a problem; if you had good advice for nutritional meals that would not impact weight, this would be appreciated. Thank you very much.
Francoise
Thank you for this feedback! We have some other blogs where Fumiko shares her recipes and daily diet.
Many people are magnesium deficient. Taking a quality magnesium supplement before bed will also help with sleep issues, in addition to getting sufficient exercise. When life gets hectic and my exercise falls by the wayside, my sleep always deteriorates. Thank you for posting this!
We’re all in this together! 😉
Beautifully said Fumiko
Thank you. Happy to help!
Thank you for the information.
Pleasure! 😉
As always, thank you so much for sharing. Although I’m not still in the M-time I’m already having trouble with sleeping so maybe I’m pre-M… and your advice helps a lot. Big hug for you Fumiko!
So happy to hear that and thrilled to support you 🙂
Ho con condiviso i tuoi consigli con alcune amiche.
Grazie
You’re welcome! Happy to help!
Thank you for this! What do you do to help with the hot flashes!
Happy to help Bonnie! Fumiko avoids caffeine and drinks hot water throughout the day which has helped. Wearing loose clothes and remaining as stress free as possible are also great tips!
I walk my dog everyday…not in inclement weather. Thank you so much for your advise. I have a long time friend..who happens to be male…that makes comments about women going through menopause…” it ages women…they don’t want to be intimate anymore. We need to love ourselves!! Don’t listen to negativity around us!!
Menopause, like all other stages in life, is normal. We’re happy to support your Journey!