Sleep Struggles for Women in Midlife: Yoga Solutions

Author

Ms. Krishnan N, a Zen entrepreneur in her 60s, founded Nava's Zen at 58. With 22 years as a lecturer, including 13 years in the Curtin University of Technology Perth, Australia Degree Twinning Program, she is now a certified yoga instructor, coach, and counselor. Her expertise enriches her current work.

Abstract
This article investigates the sleep struggles faced by women in midlife, particularly those in their forties and beyond, and emphasizes the role of yoga as a holistic solution. As women in this age group encounter various challenges - such as emotional fatigue, physical inactivity, and disruptions in circadian rhythms - these factors significantly contribute to poor sleep quality. The research highlights how the practice of yoga can address these issues by enhancing physical, emotional, and mental well-being. By incorporating yoga into their daily routines, women can cultivate mindfulness, reduce stress, and foster a deeper sense of tranquility, which are essential for reclaiming restful sleep.

Furthermore, the article discusses the benefits of morning yoga sessions, which promote mental clarity and flexibility, preparing the body and mind for the day ahead. It also addresses the barriers women face in adopting this practice, such as misconceptions about yoga and time constraints. Ultimately, the article advocates for the integration of yoga as a sustainable approach to improving sleep patterns and overall wellness, offering women in midlife a pathway to enhanced health and serenity.

Keywords
Sleep struggles, women in midlife, yoga, holistic wellness, emotional fatigue, physical activity, circadian rhythms, mindfulness, self-care.

Introduction
In the 21st century, women in midlife are facing increasingly significant challenges, with sleep disturbances being one of the most pressing. Once primarily associated with women in their 60s and beyond, sleep struggles are now emerging as a common issue for women as early as their 40s.

While traditional causes of poor sleep, such as hormonal changes and aging, persist, the demands of modern life have added new layers of complexity. The fast-paced nature of contemporary society, combined with societal expectations, career responsibilities, and family obligations, has intensified these sleep issues. This confluence of factors is causing widespread sleep disruptions that impact not only individual health but also broader psychological well-being.

The consequences of poor sleep extend far beyond fatigue; they can lead to a host of health problems, such as heightened stress, mood disorders, and cognitive decline. These struggles can also affect relationships, productivity, and overall quality of life, altering personality and behavior in profound ways.

Recognizing and addressing the causes of these sleep disturbances is essential. Yoga, a practice that harmonizes body and mind, offers promising solutions for improving sleep quality and fostering holistic wellness in women navigating midlife.

Methodology
The data for this article have been gathered through the author's professional experience as the founder of Nava’s Zen and a certified yoga instructor. Over time, numerous women have shared their genuine struggles with sleep, particularly those in midlife, spanning from their mid-40s and beyond. These accounts reveal a consistent pattern of sleep disturbances across this demographic, with little distinction in severity between women in their 40s and those in their 60s and above. Similar findings are documented in studies highlighting the prevalence of sleep problems in midlife women due to physiological and psychosocial factors (Kravitz et al., 2015).

The author's data collection includes casual conversations with women in this age group, where she discovered that sleep struggles are becoming more prevalent even among younger women in their mid-20s. However, this article focuses on women aged 40 and above, as the sleep-related issues in younger women often stem from different causes, such as lifestyle factors and stress, rather than midlife transitions.

In addition, counseling sessions with women aged 60 and above have provided insights into the standard reasons for sleep disturbances among older women, such as menopause, anxiety, and chronic health issues. These findings support existing research that emphasizes the role of hormonal shifts and age-related changes in sleep patterns (Freeman et al., 2007). Notably, the factors affecting midlife women appear to diverge from those experienced by older women, necessitating a focused analysis.

Moreover, yoga has been widely recognized as an effective therapeutic intervention for improving sleep quality, particularly through stress reduction, enhanced relaxation, and overall well-being. Building on these findings, this article proposes that zen yoga provides a holistic approach to addressing the unique sleep challenges faced by midlife women. Further research would strengthen the evidence supporting yoga's role in alleviating sleep disturbances in this population (Sivaramakrishnan et al., 2021).

Aging and Sleep: Insights from Midlife Women
Growing older often comes with the challenge of sleep struggles, particularly prominent among women aged 60 and above, a group typically regarded as older adults. Many women have shared that once they reach this age, sleep becomes a significant issue. Interestingly, these women are often not on medication and do not struggle with major health problems, although they may experience minor aches and pains. A prevalent factor contributing to their sleep challenges is the empty nest syndrome. As children grow up, marry, and establish their own families, these mothers frequently find themselves feeling neglected. The demands of their children’s careers can lead to feelings of isolation, with many women reporting that their kids no longer have time for them (Hsu et al., 2020).

Family Dynamics and Loneliness
This theme of isolation extends into the marriages of these older women, where relationships may have drifted apart. Husbands often engage in their own activities, leaving wives feeling disconnected and uninvolved. Even women in their late forties face similar challenges. With children in college, these mothers find their role diminished as their kids seek independence. This shift can create a sense of exclusion, impacting the emotional connection within family dynamics. If not all, quite a number of women in midlife experience a feeling of stagnation in their marriages, where relationships are maintained more out of obligation than genuine connection. The busy careers of these women contribute to a family dynamic that feels less fulfilling than it once did (Mackey et al., 2019).

Overthinking and Mental Health
For women in midlife, loneliness and isolation can significantly contribute to sleep struggles. An overactive mind, fueled by worries about family dynamics and personal relationships, can lead to restless nights. The idleness brought on by loneliness creates an unoccupied mind, preventing it from resting. This cycle of boredom and alertness exacerbates sleep difficulties. Single women, whether as single mothers or those who have never married, often grapple with feelings of emptiness and loneliness as well. The desire for companionship becomes a source of anxiety, leading them to look for ways to fill the void in their lives. The need for social interaction is heightened in this demographic; women feel they cannot thrive alone (Cacioppo et al., 2010).

When this social connection is absent, they may fall deeper into isolation, reinforcing their struggles with sleep. Furthermore, chronic loneliness has been linked to various mental health issues, including depression and anxiety, which can further complicate sleep quality (Schaak et al., 2020). This constant overthinking can take a toll on mental health, potentially leading to feelings of unworthiness and increasing physical symptoms, such as palpitations, which complicate their ability to find restful sleep.

Health Challenges in Aging Women
In previous generations, older adults were often perceived as stronger and healthier, maintaining their independence well into their later years. However, today’s fast-paced modern world has led to a decline in health at a quicker rate, affecting not just older women but even those in their mid-forties. Various health issues are now prevalent globally, leading to an increase in bodily ailments and mental health struggles among women of all ages (Pérez et al., 2021).

The Impact of Modern Lifestyles
The modern lifestyle, characterized by a relentless pace, places immense pressure on women to keep up. There’s a societal push for success in careers, lifestyles, and personal achievements, compelling women to operate at high speeds. For those still in the workforce or running their own businesses, the focus often shifts toward financial success and providing the best for their families. This relentless drive can lead to an inability to slow down, resulting in overactivation of the body, mind, and soul, ultimately contributing to sleep difficulties for women in their mid-forties and late fifties (Pien et al., 2020).

Accumulated Health Issues
For older adult women, years of not slowing down can take a considerable toll on their health. The accumulation of stress and neglect for self-care often leads to deteriorating health conditions that require medical intervention, resulting in increased reliance on medications. This situation can create a cycle where anxiety about health further exacerbates sleep struggles (Freeman et al., 2007). Additionally, the rise of supplements - a modern health trend - can lead to overactivation of essential bodily systems. Women may experience what is sometimes referred to as "hyperactive syndrome," where the breath, body, mind, and soul are overstimulated, hindering their ability to achieve restful sleep (Kravitz et al., 2015).

Menopause and Sleep Struggles
Menopause adds another layer of complexity to sleep issues. Symptoms such as hot flashes and hormonal fluctuations can significantly disrupt sleep patterns. Research indicates that women appear to be experiencing menopause at earlier ages compared to previous generations, complicating their health challenges and contributing to sleep difficulties (Pien et al., 2020).

For many women, the concern and uncertainty surrounding menopause can lead to heightened anxiety, especially if they are unfamiliar with the symptoms and implications. This lack of preparation can result in overthinking, which keeps the mind occupied and restless. As a result, some women may delay going to bed, believing there is no point in trying to sleep, often opting to watch television or engage in other activities. This habit can lead to excessive tiredness, making it even more challenging to fall asleep when the time comes.

Drinking Trends Among Midlife and Older Women
Behind the scenes, an unspoken trend has emerged among midlife and older women regarding alcohol consumption. Occasional drinking during social gatherings is often seen as a form of relaxation and stress relief. Many women find that a half glass of wine or a can of beer can act as a sleep inducer. However, a noticeable increase in alcohol use disorder within this age group has been documented. Research indicates that the rates of alcohol-related problems among women, particularly those in midlife, have risen significantly in recent years, often as a coping mechanism for stress and anxiety (Schmidt et al., 2019).

What often begins as social drinking can evolve into a habitual pastime, where alcohol becomes a source of comfort at home. Over time, the initial casual drinking may double or triple in quantity, leading to daily consumption. These women believe that alcohol aids in their ability to sleep; yet, it can also disrupt the natural sleep cycle by over-activating the breath, body, mind, and soul. Consequently, when they finally retire for the night, they may experience restless sleep, difficulty falling asleep, or even aggressive behavior, which further disrupts their sleep patterns (Vasilenko et al., 2020). These women find themselves sleeping until late in the day, waking up in the mid-afternoon feeling lethargic and frustrated, which clouds their thoughts and relationships.

In contrast, substance abuse through mild or heavy drugs, such as marijuana or heroin, has not been widely reported among midlife and older women in the author's experience. However, it may be more prevalent in other countries where such substances are easily accessible and marketed as aids for relaxation and sleep. This can lead to addiction, creating a cycle where users feel alert until the drugs eventually wear off. Additionally, dependence on sleeping pills can also arise, requiring increasingly higher dosages while still failing to provide effective sleep solutions, ultimately exacerbating sleep struggles (Hser et al., 2017).

The Impact of Eating Habits on Sleep
In today’s world, many theories about healthy eating and holistic living abound, often championed by women advocating for wellness. However, the reality is that those who struggle with sleep find themselves caught in unhealthy eating patterns. Socializing, networking, and partying often lead to consuming sugar-laden foods, fried items, and other unhealthy options, which can exacerbate sleep issues by activating the breath, body, mind, and soul.

Overeating is another common problem among midlife women, often driven by cultural habits where food is plentiful and the pressure to eat is high. This can lead to obesity, which is linked to various health issues, including snoring and sleep disturbances (Hirshkowitz et al., 2015).

Late-night meals, typical at functions and parties, further contribute to sleep struggles. Eating heavily after 8 PM leaves the body burdened with undigested food, causing discomfort and disrupted sleep patterns. Additionally, the modern trend of eating out and ordering food online for convenience often results in mindless eating that neglects health, ultimately affecting sleep quality. Poor dietary habits can also lead to deficiencies in key nutrients necessary for regulating sleep, such as magnesium and vitamin D, exacerbating insomnia and sleep disruptions (González-Muniesa et al., 2017).

The Impact of Technology and Social Media on Sleep
The modern world has ushered in a technological era that significantly influences how we live and work. Today, careers and businesses often demand prolonged screen time, resulting in individuals being seated for extended hours. This reliance on screens is inescapable, as it has become integral to the way we operate. Prolonged exposure to screens interferes with the production of melatonin, the hormone responsible for regulating sleep (Hale & Guan, 2015). When melatonin levels drop, falling asleep becomes increasingly challenging.

The body’s circadian rhythms are intricately linked to light exposure, and nighttime screen use disrupts these natural rhythms, leading to irregular sleep patterns and difficulties maintaining a consistent sleep schedule. Bright screens trick the brain into believing it’s still daytime, further disrupting the natural sleep-wake cycle (Brockmann et al., 2023).

Moreover, the world of social media never sleeps. Women find themselves constantly engaged with social media platforms for various reasons - whether for business, pleasure, or simply to stay informed. This habitual use of social media exacerbates sleep struggles, mirroring the effects of excessive screen time. The pressure to maintain an online presence often compels women to showcase their lifestyles, achievements, and successes, leading to a relentless cycle of comparison with others (Tandoc et al., 2015). This behavior can significantly deteriorate mental health, as feelings of envy and inadequacy take hold.

Research indicates that the addictive nature of technology and social media can lead to increased anxiety and sleep disruptions (Bakker et al., 2016). Women in this modern era seem unable to detach from social media. They may join groups on platforms like WhatsApp, engaging in discussions, sharing advice, or simply idling away time out of boredom or loneliness.

In many cases, these women become self-appointed advocates, offering guidance on how others should lead their lives while neglecting their own well-being. This paradox not only complicates their personal lives but also contributes to their ongoing struggles with sleep. As a result, the interplay between technology, social media, and sleep creates a complex web of challenges that many midlife and older women must navigate, often at the cost of their health and peace of mind.

From counseling sessions, clients have expressed concerns about how their loved ones are becoming increasingly hooked on social media. For women, particularly mothers who find themselves in bed late at night, their smartphones become a means of coping with boredom. They spend countless hours scrolling through social media platforms, often getting emotionally invested in the content they encounter. This engagement can lead to a cycle where they repeatedly discuss and dwell on what they've seen, allowing it to affect their mood and well-being.

Women in their mid-forties and above often use social media to combat feelings of loneliness and isolation. This reliance can become alarming as they find themselves staying up until the early hours of the morning, only to complain the next day about their inability to sleep. Ironically, their sleeplessness leads them back to social media, creating a harmful loop. For many of these women, their current life circumstances contribute to this behavior. With children having left home and no pressing commitments, they may feel that it’s acceptable to stay up late, as there’s little to wake up to the next day.

This lack of structure allows them to indulge in late-night scrolling without repercussions, further perpetuating their struggle with sleep (Kelley & Lubart, 2021). As a result, the combination of social media addiction, feelings of isolation, and a lack of daily responsibilities creates a perfect storm that negatively impacts their sleep quality and overall health.

Physical Activity and Sleep Struggles
One of the primary reasons for sleep struggles among women in their 40s and above is a lack of physical activity that promotes better sleep. While these women often claim to be on their feet throughout the day - managing housework, driving for their children, or commuting to work - they may not be engaging in the type of physical activity that effectively aids relaxation and sleep.

Many express that these daily tasks leave them feeling fatigued yet unable to achieve restful sleep. They describe feeling stressed and unable to unwind at the end of the day, leading to confusion about why their physical activity doesn't translate into better sleep quality. Additionally, some women engage more in mentally taxing tasks rather than physically active ones.

Even when physically tired from chores, they find their minds racing with thoughts about upcoming responsibilities or unresolved issues, contributing to sleep difficulties. Research indicates that regular physical activity is associated with improved sleep quality and that sedentary behavior can exacerbate sleep disturbances (Kelley & Kearney, 2021).

Circadian Rhythm Disruptions
Physical activity performed late in the day, such as evening housework or chores, can disrupt the body’s circadian rhythm. Instead of signaling relaxation, these activities may signal wakefulness, making it challenging for women to unwind and prepare for sleep. Women who are active in the evenings often struggle to transition into a restful state (Kelley & Lubart, 2021).

Furthermore, women frequently report higher levels of anxiety and overthinking, which can exacerbate difficulties falling asleep. The combination of mental stress, hormonal imbalances, and poor sleep hygiene significantly contributes to sleep issues, even when these women believe they are physically active throughout the day.

Emotional Drainage and Sleep Issues
Women in their mid-forties and above often find themselves emotionally drained, a significant setback of modern living. Those in urban environments face the additional stress of long commutes and city traffic, which take a toll on their emotions and inner well-being. This emotional strain makes it challenging for them to calm themselves, particularly when it's time to sleep, leading to difficulties falling asleep (Katz & Smith, 2020).

The combination of city congestion, health issues, social media addiction, and other contributing factors creates a lifestyle that keeps these women in a heightened state of alertness, hindering their ability to relax. This inability to manage anger and emotional eruptions further exacerbates the problem, making it unsurprising that concerns about mental health have surged in today’s society. The impact of emotional drainage extends to sleep, with interrupted sleep patterns negatively affecting emotions. This, in turn, contributes to a societal atmosphere where negativity thrives, as individuals compete for recognition and wealth, often at the expense of others.

Unfortunately, the reality is that while mental health awareness has become a modern philosophy, the deterioration of emotional stability among women - coupled with sleep deprivation - has led to the release of more stress hormones, perpetuating a cycle of unhappiness and emotional turmoil (Levenson et al., 2022).

High-Impact Fitness and Sleep Struggles
Modern women in their forties and above often gravitate towards high-impact fitness activities like Zumba or modern dance, which have been shown to aid in better sleep. Engaging in high-intensity workouts can reduce stress by releasing endorphins that improve mood and promote relaxation (Kelley & Lubart, 2021). These activities physically tire the body, facilitating deep sleep and reducing nighttime awakenings. However, many of these women choose to perform high-impact exercises later in the day. When done too close to bedtime, these workouts can be stimulating, raising heart rates and body temperatures, which makes it difficult to unwind.

The surge of adrenaline and cortisol during intense exercise can delay the onset of sleep if the body doesn’t have sufficient time to cool down and relax afterward. Additionally, overdoing high-intensity workouts may lead to muscle soreness or fatigue, impacting sleep quality due to discomfort or restlessness at night. Studies suggest that excessive late-night exercise can disrupt circadian rhythms, further complicating sleep patterns (Hirshkowitz et al., 2015).

This preference for high-impact exercises also reflects a modern trend, as participating in such activities is perceived as glamorous and part of the contemporary fitness revolution. Some women believe that engaging in high-impact workouts three to four times a week will yield positive results. However, they may not realize that excessive high-impact fitness can jeopardize their health. Overdoing it can strain their knees and lead to body pain, which, if uncontrolled, may require painkillers that disrupt sound sleep (Smith & O’Connor, 2020).

The Role of Yoga in Enhancing Sleep Quality
Modern women in their forties, despite being educated and knowledgeable, often lack a true understanding of yoga or choose to overlook its benefits. While they may be aware of yoga's positive impact on sleep, some dismiss it as an outdated solution, perceiving yoga as old-fashioned. This ancient practice has long been celebrated for its holistic wellness benefits, and research consistently demonstrates that yoga is one of the most effective remedies for sleep issues (Goyal et al., 2016).

One barrier to embracing yoga is that many women struggle to wake up early for morning sessions, which are ideally the best time for practice. Even attempts to incorporate yoga on weekends are often thwarted by social obligations or a desire to catch up on sleep. Some women believe they do not need yoga because they don’t currently have sleep issues, failing to realize that aging can bring about sleep struggles. Others may simply prefer the immediate gratification of social media, while some cite health concerns that prevent them from participating in yoga.

It is perplexing that many modern women in their forties and above lack clarity about the benefits of yoga, with some attributing this to laziness. The idea of waking up early for a 60-minute session dedicated to breath, body, mind, and soul is daunting. Research indicates that societal perceptions and personal barriers, such as the perceived difficulty of yoga and time constraints, can hinder participation, particularly among women in this age group (Cramer et al., 2021). Many women also report a lack of motivation or clarity about the positive outcomes associated with yoga practice, which may lead them to overlook its potential benefits for improving sleep quality (Kelley & Lubart, 2021).

Yoga: Holistic Wellness Through Morning Practice
Mindful Beginnings
Practicing yoga in the morning helps start the day with mindfulness and intention, reducing stress and preparing the mind for daily challenges. It energizes the body by stretching muscles, enhancing blood flow, and activating energy systems, leaving individuals feeling alert and ready to tackle the day. Additionally, morning yoga improves mental clarity and concentration by engaging in breathwork and mindful movements, which help center the mind and boost cognitive function (Nagarathna et al., 2018).

Physical Rejuvenation
Morning sessions loosen tight muscles, particularly in the back, neck, and shoulders, thus improving flexibility and reducing stiffness. The early morning environment is often more peaceful, providing a tranquil backdrop for meditation and mindfulness, which helps prepare both the body and mind for focused practice (Khalsa et al., 2016).

Transformative Impact
Incorporating yoga into a morning routine can significantly enhance both physical health and mental clarity, laying a positive foundation for the day ahead. By recognizing the profound benefits of yoga, women in their forties and beyond can combat sleep struggles and embrace a holistic approach to wellness.

Breath, Body, and Mind Harmony
The best part of starting your day with yoga, according to the author, is that it transforms the entire day into a beautiful experience for the breath, body, mind, and soul. Yoga regulates the breath, fostering appreciation for the act of breathing. This breathwork promotes calmness, enabling individuals to manage unnecessary negative emotions effectively. As you breathe in and out, you engage the mind in a dance of harmony among breath, body, and soul.

Gentle Activation for the Day Ahead
When practicing yoga poses, the body undergoes gentle stretching and flexibility exercises, making every part feel supple and ready for the day’s activities. This soft activation encourages mindful movement throughout the day. When breath, body, and mind are in sync, a sense of calm envelops the soul, minimizing unwarranted thoughts and distractions.

Evening Alternatives
For those unable to attend morning yoga sessions, early evening classes can also provide a comforting connection to breath, body, mind, and soul. While these sessions may not involve traditional, intense poses, they focus on mindfulness and the gentle performance of stretches tailored to individual capacities. Even simple stretches, though seemingly challenging after a long day, offer essential support to the body.

Preparing for Restful Sleep
To conclude yoga sessions, practices such as Yoga Nidra or total relaxation, along with breathwork and meditation, help participants center their focus on the present moment. This focused state of mind prepares them for restful sleep, ensuring that when the time comes to wind down, everything is aligned for a peaceful night, leaving no room for distractions.

Embracing Yoga for Holistic Wellness and Sleep
The benefits of yoga extend far beyond physical fitness; it serves as a vital pathway to holistic wellness for modern women, particularly those in their mid-forties and beyond. However, there is a pressing need to emphasize yoga's specific advantages in addressing sleep struggles. This dialogue should be ongoing, encouraging others to contribute knowledge that reaffirms Yoga's place in the contemporary world, highlighting its authenticity, purity, and effectiveness in combating sleep issues.

Women in this age group must be reminded that wellness is not solely about resorting to medications, engaging in high-impact workouts, or relying heavily on herbal products or supplements. Instead, they should consider yoga as a viable therapeutic approach to improve sleep quality. It’s crucial to recognize that true wealth, success, and achievements are incomplete without sufficient rest. Neglecting sleep can lead to deteriorating health, ultimately resulting in excessive expenditures on medical care or supplements.

By embracing yoga as a lifelong commitment to holistic wellness, women can cultivate better sleep patterns and overall well-being. This practice offers a sustainable solution, empowering them to reclaim their health and harmony, rather than becoming ensnared in the cycle of temporary fixes.

Conclusion
The journey toward improved sleep and holistic wellness for modern women in their forties and beyond can be significantly enhanced through the practice of yoga. This ancient discipline addresses not only the physical aspects of wellness but also nurtures the emotional and mental well-being essential for a fulfilling life. By integrating yoga into their daily routines, women can break free from the cycle of temporary fixes and cultivate lasting habits that promote restful sleep and emotional balance.

As we navigate the complexities of modern living, prioritizing self-care practices that are both sustainable and effective is imperative. Yoga stands as a beacon of hope and empowerment, offering a pathway to reclaim health, serenity, and inner peace. Through this commitment to holistic wellness, women can embrace their true potential, ensuring their journey is marked not only by achievements but also by the tranquility that comes from a well-rested mind and body.

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