Welcome to a journey of self-care and well-being tailored specifically for perimenopausal women. Did you know that nearly 75% of women experience perimenopausal symptoms such as fatigue and mood swings? This transitional phase in a woman's life can be challenging, marked by hormonal fluctuations, sleep disturbances, and increased stress levels. Amid these changes, one aspect often overlooked but crucial to our health is the importance of rest. Today, we'll delve into the importance of rest during perimenopause and explore the seven types of rest that can help us rebalance and even thrive during this transformative time.

Whether or not you choose hormone replacement therapy (HRT), it's essential to review your resting habits as you navigate this physiological crossroad of your life. What do you know about rest? Do you know that sleep is just one of the many ways we can rest? How do you rest? Do you feel guilty if the rest crosses your mind? When was the last time you felt well-rested and able to deal with life challenges confidently and steadily? Do you know that as we transition through perimenopause, some of us are experiencing the loss of the protective role of estrogen in all cells of our body? Therefore, our nervous system is more vulnerable and requires different prioritisation regarding rest. Our need for rest is changing accordingly, but it is very individually different for each woman. When was the last time you allowed yourself to think about your need for rest, not to mention to accommodate it in your daily life? What does the rest look like to you? A good night's sleep and a once-a-year lovely holiday are often not sufficient to fulfil our needs for rest as we navigate the perimenopausal transition. Let’s pause and talk about rest!

The Importance of Rest During Perimenopause: Perimenopause is a time of significant physical and emotional change. Our bodies adjust to fluctuating hormone levels, leading to symptoms like fatigue, mood swings, and cognitive rewiring. Amid these changes, rest becomes essential. It's not only about catching up on sleep but also about giving our bodies and minds the time they need to reflect, recover, and rejuvenate.

Research has shown that adequate rest can help balance hormones, improve mood, and alleviate symptoms commonly associated with perimenopause. By prioritising rest, we can better manage the challenges of this transitional phase and promote overall health and well-being.

Understanding the 7 Types of Rest:

1.    Physical Rest: This type of rest involves giving our bodies time to recover from physical exertion. It includes adequate sleep and activities like yoga, stretching, walking in the park, gardening, massage, swimming, etc. All those slow-paced activities without a sense of pressure or competition promote relaxation and rejuvenation. Physical rest also includes reconnecting with intimate partners and/or reconnecting with one's own body and sexuality. Sometimes, physical rest requires more vigorous movement, like walking, cycling, swimming, running, dancing, and even boxing. Every woman is a different story. What is essential for one can be counterproductive or even damaging for another. Your body will guide you as you experiment and choose your type of physical rest.

2.    Mental Rest: Mental Rest is about quieting the mind and reducing mental overload. Most of us live primarily in our heads by the time we reach our mid-forties, organising work, kids, finances, and parents. Practices like mindfulness, meditation, and deep breathing exercises can help calm the mind and restore mental clarity. Other ways to relax include scheduling a time to read a novel, watch a movie, spend time in nature, play games with friends, sing, play instruments, dance, or engage in any other physical, non-competitive, spontaneous, mentally effortless, and playful activity.

3.    Emotional Rest: Emotional Rest involves acknowledging and processing our emotions, which can be particularly challenging due to societal/ family expectations and personal beliefs. Many women struggle to give themselves permission to feel and express their feelings fully, especially if those feelings are socially labelled as negative. Seeking support from friends or therapists and practising self-compassion can help overcome these challenges.

4.    Sensory Rest: Sensory Rest is about reducing sensory stimuli to rest our sensory organs. This can include taking breaks from screens, enjoying nature walks, and spending time near blue water or green spaces. It can involve stepping away from noisy environments or intense and demanding social situations and interactions. It can be as simple as sitting in your garden or balcony and feeling the sun on your skin or fresh air on your face.

5.    Creative Rest: Creative Rest involves engaging in activities that inspire creativity and allow the mind to wander freely. It encourages us to tap into our inner creativity and find joy without expecting a reward, whether journaling, painting, listening or playing music, cooking, or any other creative expression. Knowing your way of creative expression and not what is expected of you or judged by others is essential.

6.    Social Rest: Social Rest is about setting boundaries, prioritising meaningful connections, and surrounding yourself with” your safe people.” It's about carving out time for solitude to recharge socially and nurturing relationships that uplift and support us. Different women have different social interaction needs. Knowing your sweet spot and honouring it is the key.

7.    Spiritual or Interoceptive Rest: Spiritual Rest nurtures our spiritual well-being. You need not be spiritual or religious to access and appreciate spiritual rest. Spiritual rest is about honouring your inner body and sensing that your inner being is part of a bigger whole. In scientific jargon, it is called interoception. Interoception is how the nervous system senses and integrates information about the body's state. The interoceptive or spiritual rest can include practices like prayer, meditation, mindful breathing, body scanning practice, time with pets or animals, or time in nature that helps us connect with self and something greater than ourselves simultaneously. This type of practice can help us connect with our purpose in life. The emotion we often feel when we are practising spiritual Rest is Awe. When was the last time you felt a sense of awe?

The Changing Needs for Rest: As we navigate the ups and downs of perimenopause, our rest needs may change. What worked for us in the past may no longer suffice, and new challenges may arise that require different forms of rest. We must listen to our bodies and practice self-awareness to identify our evolving rest needs. Then, once identified, we need to start creating new rest habits.

As we adapt to the changing demands of perimenopause, we can incorporate new rest routines and self-care practices to support our physical, mental, and emotional well-being. Whether adjusting our sleep patterns, exploring new relaxation techniques, or experimenting with new types of rest when needed, honouring our rest needs is essential for navigating this transitional phase with grace and resilience.

Rest is not a luxury but a necessity, especially during perimenopause. By understanding the seven types of rest and embracing the diverse forms of rest needed for our holistic well-being, we can better manage the challenges of this transformative phase and thrive through it.

LeLeLet'sommito prioritises rest and self-care as we journey through perimenopause, knowing we can emerge more robust, resilient, and empowered by honouring our needs. As you seek further guidance and support on your perimenopausal journey, remember you're not alone. Most women reach this transitional stage without understanding or guidance on developing rest habits. Reach out to “your safe people” family or various professionals for support, and explore resources such as books, websites, or community groups focused on perimenopausal health and well-being. Please remember that taking good care of yourself and your need to rest is not laziness or selfishness. Being self-aware and self-respectful is the very opposite of being selfish or lazy. Together, we can navigate this transformative phase with grace, compassion, and resilience.