Is Qigong Good for Insomnia During Perimenopause?
Perimenopausal insomnia is exhausting and hard to shift. Learn how qigong can help calm a racing mind, ease night sweats, and prepare the body for deeper sleep.
Why Perimenopause Disrupts Sleep
Sleep problems are among the most common complaints during perimenopause. Night sweats wake many women repeatedly through the night. Anxiety and a racing mind make it hard to drift off. Progesterone, which has a natural sedative quality, begins to decline, removing a sleep support the body has relied on for decades. The result can be months or years of broken, shallow, or simply insufficient sleep that leaves you exhausted and struggling to function the next day.
How Qigong Prepares the Body for Sleep
Qigong practised in the evening has a genuine sleep-promoting effect. The slow, rhythmic movements activate the parasympathetic nervous system and lower cortisol, both of which are necessary for the body to shift into sleep mode. Research on qigong and sleep quality in midlife women has found improvements in sleep onset, total sleep time, and how rested participants feel on waking. Unlike vigorous exercise, which can be too stimulating close to bedtime, qigong is specifically well suited to an evening routine.
The Role of Breath in Quieting a Restless Mind
A restless mind is often what stands between perimenopausal women and a good night's sleep. Qigong's emphasis on slow, controlled breathing gives the mind a gentle anchor. Practising extended exhales, which are longer than your inhales, activates the vagus nerve and sends a direct signal to the nervous system to calm down. Many women find this more effective than trying to force themselves to stop thinking, because it gives the mind something to do rather than demanding it go blank.
Building an Evening Qigong Routine
A good time to practise is 30 to 60 minutes before bed. Keep the session to 15 to 20 minutes and choose sequences that emphasise slow movement and relaxed posture rather than any vigorous forms. Some practitioners end their session with a brief lying-down body scan or five minutes of quiet breathing. Doing this consistently trains your nervous system to associate the practice with sleep, making the transition easier over time. Keep the lighting low and the room cool if possible.
Addressing Night Sweats Alongside Practice
Qigong helps reduce hot flashes and night sweats for some women by calming the hypothalamic response responsible for temperature misregulation. If night sweats are your primary sleep disruptor, a consistent qigong practice may reduce their frequency over several weeks. In the meantime, practical measures like breathable bedding and a cool room temperature work alongside your practice to protect sleep quality. Logging your sleep quality and night sweat frequency lets you track whether the combination is working.
When to Seek Additional Support
Qigong can be a powerful tool for better sleep, but severe or long-standing insomnia may need additional support. Cognitive behavioural therapy for insomnia, known as CBT-I, has very strong evidence behind it and works well alongside mind-body practices. If you have been sleeping poorly for more than a few months, or if poor sleep is significantly affecting your health and daily life, a conversation with your GP is worthwhile. Qigong fits well into any treatment plan as a sustainable, calming daily habit.
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