Healthy Lifestyle

Promote Sleep With “Legs Up the Wall”

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One of the most common and most challenging symptoms of perimenopause/menopause is difficulty sleeping. Changes in hormone levels affect our circadian rhythm and result in disrupted sleep and/or insomnia for many women. 

If this is a symptom that you struggle with, you’re likely to feel “tired but wired” at the end of the day. In other words, you’re exhausted (mentally and physically) and yet unable to wind down in the evening. 

Here’s a yoga posture that, when practiced for even just 5 minutes in the evening, helps to relax the nervous system and calm the mind, making it much easier to fall asleep. It’s aptly named “Legs Up the Wall,” and it’s something to keep tucked inside your wellness toolbox!

As the name implies, the posture requires that you lie flat on the floor, butt up against the wall, with legs extended up the wall. Arms can either be straight and outstretched about 6-12 inches from the body, palms facing up or resting on the belly. If this posture is uncomfortable or puts any pressure on the low back, roll a towel up and place it under the curve of the low back to maintain the natural curve of your spine.

Then. Just. Breathe. Try to maintain the position for at least 5 minutes. After several minutes in this posture, you will likely become so relaxed, it’ll be a challenge NOT to fall asleep!?

Here are just some of the ways that this posture supports the body:

  1. 1. It reverses the effects of gravity which, in turn, regulates blood flow and allows any fluid that has accumulated in the feet, legs and hips to drain.
  2. 2. It relieves swelling in the feet and ankles and varicose veins.
  3. 3. It improves digestion.
  4. 4. It relieves tired legs, feet and lower back muscles.
  5. 5. It relieves tension headaches.
  6. 6. It is extremely calming to the nervous system.
  7. 7. It quiets the mind.

This is an excellent (and natural!) way to remedy the sleep issues that are often experienced during perimenopause/menopause, as well as a way to combat tension, overwhelm and anxiety. 

Give it a try and please comment below to let the community know if there are any other natural sleep remedies that you find effective.

Until next time…


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