The Body Garden's Menopause Zone

04/19/2025

Struggling to get solid sleep during menopause? 😴
You’re so not alone — hormone changes can totally throw off your rhythms.

But before you reach for the sleep meds…
Try these 5 natural bedtime rituals that actually work. 🌿✨

From lavender oil to magnesium soaks, this routine is all about calming your nervous system + setting the stage for deep, restful sleep.

🛏️ Slide through to see the full routine.
📌 Save this for tonight — your future self will thank you.

👇 I’d love to know:
Which of these do you already do (or want to try)?
Or want more alternative nighttime routine suggestions?
Ask me in the comments — or tell me what you do to unwind! 💬

04/04/2025

😩 My Worst Perimenopause Symptom? Sleep Anxiety. 💤
This is a true story — and one of the biggest reasons I focus so much on sleep in midlife.

It all started unraveling back in 2019.
Actually… “spiral” doesn’t even cover it.
It felt more like a runaway train I couldn’t stop.

I was under so much stress, but I thought I had it under control.
(Doesn’t it always feel that way?)

Then things started shifting — fast.

Anxiety crept in, and suddenly bedtime became my worst nightmare. My anxiety was solely around going to bed and falling asleep. It happened EVERY DAY when my body would start to think about the dreaded bedtime.

I was bone-deep exhausted but still no sandman would visit and every night, the same thing:

➡️ Lying in bed completely wired… yet totally drained
➡️ Anxiety kicking in by 2 PM just thinking about trying to fall asleep
➡️ Racing thoughts:
“What if I never sleep again?”
“What if I’m broken?”

It was like I forgot how falling asleep works.

My nervous system was absolutely fried — from chronic stress, from perimenopause, from trying to hold it all together.

I wasn’t just sleep-deprived.
I was barely functioning.
And honestly? I was scared. I felt my happiness was ripped from under me.

So I started searching for answers.
Not quick fixes. Real solutions.

What finally helped me start healing?
Meditation and breathwork.

Nope — it wasn’t a magic overnight cure.
But it gave me something I hadn’t felt in so long:

🌿 A way to calm my body… instead of fighting it.

Over time, with patience and consistency, I learned how to:
✔️ Shift out of panic mode
✔️ Lower cortisol
✔️ Actually rest again

✨ If bedtime anxiety is ruining your nights, here’s what helped me:

1️⃣ 4-7-8 Breathing
Inhale for 4, hold for 7, exhale for 8 — this activates your body’s calm response.

2️⃣ 5-Minute Guided Meditation
It gives your brain something gentle to focus on instead of spiraling thoughts.

3️⃣ A Calm Nighttime Routine
Put the phone away. Create peace, not pressure.

💛 If you’re reading this and thinking, “This is me” — I want you to know:

You’re not broken.
You’re just burnt out.
And it can get better.

💬 Have you ever felt like this? Drop a 💤 in the comments if this resonated. Let’s talk — you're not alone.👇

03/31/2025

Feeling exhausted after the weekend? 😩 Struggling to fall asleep on Sunday nights can throw off your whole week. But don’t worry—tonight, we’re hitting reset! ✨

Try this simple 4-step Monday Sleep Reset to fall asleep faster and wake up refreshed:

1️⃣ Sip a Sleep-Boosting Herbal Tea ☕ (Chamomile, lemon balm, or passionflower to help you unwind.)
2️⃣ No Screens 1 Hour Before Bed 📵 (Blue light blocks melatonin—switch to reading or journaling!)
3️⃣ Deep Breathing for 5 Minutes 😌 (Try the 4-7-8 method to calm your mind & body.)
4️⃣ Cool Your Bedroom 🌙 (Ideal sleep temp = 18-20 degrees (65-68F) to help you sleep deeper!)

💡 Which step do YOU need the most? Drop a number below! 👇💬

🔄 Save this post so you can try this Monday Sleep Reset tonight!

03/31/2025

Warriors, ever find yourself wide awake at 2,3, or 4 AM, staring at the ceiling, feeling wired but exhausted? 😩 Ya, me too! Cortisol—the body’s stress hormone—might be to blame.

Why Does Cortisol Spike at Night?
Cortisol should be high in the morning (to wake you up) and low at night (so you can sleep). But when stress, blood sugar imbalances, or inflammation throw things off, your body releases cortisol at the wrong time—keeping you anxious, restless, and sweaty at night. 🔥

3 Ways to Balance Cortisol for Deeper Sleep
1️⃣ Magnesium Glycinate 🌿 – Helps relax your nervous system & lower cortisol naturally. Take it 30-60 minutes before bed.

2️⃣ The 4-7-8 Breathing Method 🧘‍♀️ – Inhale for 4 seconds, hold for 7, exhale for 8. This signals your body to calm down and lowers stress fast.

3️⃣ Balanced Blood Sugar Before Bed 🍽 – A small protein + healthy fat snack (like almond butter on a slice of apple) prevents blood sugar crashes, which trigger nighttime cortisol spikes.

✨ Try these tonight & wake up refreshed!

💬 Drop a ‘💤’ in the comments if you’re going to give these a shot!

03/23/2025

🥣 A Soup That Supports Sleep? Yes, Please! 😴

Butternut squash isn’t just for fall! It’s delicious, and it’s packed with sleep-supporting nutrients that help you drift off naturally! ✨

💛 Why It Helps:
✅ Magnesium & Potassium – Relaxes muscles & calms the nervous system for better sleep
✅ Vitamin B6 – Helps your body produce melatonin, your natural sleep hormone
✅ Complex Carbs – Supports serotonin production, helping you unwind

Swap your nighttime tea:
Unlike tea, which is light, this soup provides gentle, nourishing fuel to keep blood sugar stable overnight—preventing those annoying 3 AM wake-ups caused by cortisol spikes.
💡 Pro Tip: Add a sprinkle of nutmeg or sip chamomile tea alongside it for the ultimate sleepy-time boost! 🌿💛

Who’s trying this for dinner tonight? 🍲 Drop a 💤 if you’re in!

03/22/2025

💬 Let’s Talk: How Bad Is Your Sleep?

Menopause sleep struggles hit ALL of us differently… some nights are fine, others are brutal. 😴

So tell me—how often do YOU struggle with sleep? Share in the comments below! ⬇️

❓ 1-2 nights a week
❓ 3-4 nights a week
❓ Every. Single. Night. 😩

💡 Comment below with what helps you sleep best—let’s share tips! 👇

03/20/2025

03/19/2025

Stressed and can’t sleep? 😩 Here’s why…

When you’re stressed, your body pumps out cortisol, the stress hormone. That’s fine during the day, but at night? It keeps you wired, wakes you at 3 AM, and blocks deep sleep.

The fix? Lower cortisol before bed. Try:
🧘‍♀️ 5 minutes of deep breathing → Signals safety to your brain
📝 Journaling → Clears racing thoughts before bed
🛁 A warm bath → Relaxes muscles & triggers melatonin

✨ Which one helps you the most? Or do you have another go-to? Drop it in the comments! ⬇️