The Key to Quality Sleep During Perimenopause and Menopause

SANAMethod
6 days ago
3 min read

Struggling to get a good night's sleep during perimenopause or menopause? You're not alone. Sleep disturbances, from insomnia to frequent night wakings, are incredibly common in this phase of life. There is good news: resistance training may be a powerful, natural tool to help you sleep better and feel better.

Let’s explore how strength training can make a real difference to your nights (and days), and why it might be just the thing your body needs right now.

The Hormone-Sleep Connection

During perimenopause and menopause, levels of oestrogen and progesterone start to fluctuate and decline. These hormones play a big role in regulating sleep, so when they drop, your body’s internal clock can be thrown off. This often results in insomnia, broken sleep and waking up feeling anything but refreshed.

A middle aged woman lying in bed unable to sleep.

How Resistance Training Can Help

Resistance training, which includes lifting weights, using resistance bands, working with machines or even bodyweight exercises, does more than just build strength. It’s also been shown to significantly improve sleep quality, especially for women navigating menopause.

1. Direct Sleep Benefits

Reduces Insomnia and Sleep Disruptions: Research consistently shows that regular resistance training can ease insomnia symptoms and help reduce night-time wakefulness, especially for women already struggling with sleep issues.
Promotes Deeper Sleep: Resistance training helps enhance sleep architecture, meaning you spend more time in the deeper, restorative stages of sleep.

2. Behind the Scenes: Why It Works

Balances Hormones: Strength training helps synchronise the body’s peripheral clocks, especially in muscles, with the brain’s master clock. This improves circadian rhythm regulation and boosts melatonin (your natural sleep-inducing hormone) and growth hormone (which supports recovery during deep sleep).
Reduces Anxiety and Lifts Mood: Training triggers the release of endorphins, feel-good chemicals that help reduce anxiety and improve emotional balance. That relaxed state can make it easier to fall asleep and stay asleep.
Supports Body Temperature Rhythms: Exercise naturally raises your core temperature. After your workout, your body cools down, a process that promotes sleepiness and prepares the body for rest.
Builds Muscle and Boosts Metabolism: Stronger muscles and a healthier metabolism improve energy balance and stabilise your sleep-wake cycle.

How Does It Compare to Other Exercise?

While all forms of physical activity are good for sleep, some studies suggest resistance training might be more effective than aerobic exercise for postmenopausal women. This may be due to its stronger influence on hormone regulation and circadian rhythm alignment.

Getting Started: Practical Tips

Aim for Consistency: Try resistance training at least twice a week. Each session should be around 30 to 60 minutes.
Stick With It: Most women notice significant improvements after 10 to 12 weeks of regular training.
Enjoy the Extra Perks: Beyond better sleep, resistance training supports bone health, muscle strength, mood and metabolism, all vital during perimenopause and menopause.

Resistance training isn’t just about getting stronger; it’s about sleeping better, feeling more energised and navigating menopause with more ease and confidence.

Key Takeaways

Resistance training is a safe, non-pharmacological way to improve sleep during perimenopause and menopause.
It works by helping regulate hormones, calming the mind, improving metabolism, and supporting natural sleep cycles.
Consistency is key, the more regularly you train, the more benefits you’ll see, both at night and during the day.

Pair your resistance training with healthy sleep habits, a balanced diet and stress management techniques for the best results.