Nutrition Strategies for Better Sleep in Menopause

Is a good night’s sleep starting to feel like a dream? You are not alone. Around 40% of women of menopausal age report some form of sleep disturbance and about a quarter of perimenopausal and early postmenopausal women meet the criteria for insomnia, a chronic disturbance in sleep.

Improve Your Sleep with These Nutrition Strategies

You may not have considered that your nutrition can help set you up for success when you’re struggling with sleep. In addition to improving your sleep habits and taking steps to minimize hot flashes and other contributors, try these simple dietary changes to help you fall asleep and stay asleep.

Aim Low

The glycemic index (GI) of a food indicates how high that particular food will raise your blood sugar. Foods like cake and candies have a high glycemic index, whereas lean proteins and healthy fats have a lower GI. High-GI foods spike your blood sugar and insulin levels quickly. The rapid drop that follows can disrupt your sleep. Try to focus on low-GI foods, especially in the evening.

Eat the Rainbow

Increase your intake of whole fruits and vegetables to positively impact your sleep. Menopausal women in Mexico reported better sleep quality with fewer disturbances after adding more fruits and vegetables to their diet. Another study found that an eating more fruits and vegetables reduced hot flashes. A great goal is to fill half of your plate with fruits and vegetables.

Snack On Soy

Phytoestrogens are plant compounds that have a similar structure to human estrogen. Consuming isoflavones, a type of phytoestrogen, can lessen the effects and frequency of hot flashes and reduce insomnia symptoms. Consider snacking on steamed edamame beans or adding tofu into your weekly meal rotations.

Fill Up On Fiber

Eating foods high in fiber regulates your digestion, stabilizes blood sugar, and increases your feelings of fullness. However, you may not know that fiber can positively impact sleep and mood. Intake of fiber has been associated with more restorative sleep and decreased risk of insomnia and depression. Look to beans, berries, and whole grains for good sources of fiber.

Try Tryptophan

Tryptophan is an essential amino acid found in protein-rich foods like turkey and chicken. Your body converts tryptophan to melatonin, a hormone that helps promote sleep. Studies have found that increased tryptophan intake before bed led to increased sleep time and better sleep quality in older adults.

Feast On Fish

Some fats are better than others, and polyunsaturated fats reign supreme. Omega-3 fatty acid is a type of polyunsaturated fat commonly found in seafood and nuts. High intake of omega-3 has been associated with a reduction in mood disorders and insomnia. Omega-3 intake also helps to regulate serotonin systems and has been found to help alleviate symptoms of depression. Try adding fish to your diet at least once or twice a week.

Meal Size and Timing Matter

Eating late at night or having a big meal can wreak havoc with your ability to fall asleep and stay asleep. Aim to eat no later than 7pm and moderate your portion size to make digestion faster and easier.