If you’re reading this article, you’re probably tired and going through menopause. And you are not alone.
Poor sleep is one of the many side effects of change, and it leads to everything from lack of energy to depression. Fortunately, there are ways to make menopause a little easier and, as usual, one of them is to incorporate a menopausal diet.
Although we can’t take a break from menopause, we can combat some of the effects by adjusting our diet.
Let’s see how you can improve your sleep quality with a nutritious menopause diet, so you can join women everywhere in eating for a better night’s sleep.
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Why Menopause Affects Your Sleep Patterns
Your body’s production of progesterone and estrogen drops dramatically during menopause. These hormones play a central role in maintaining a healthy circadian rhythm. Therefore, when production levels drop, you will have a hard time falling asleep. And, when you do eventually fall asleep, you’ll probably wake up several times throughout the night.
Postmenopausal women have to deal with several physical and emotional symptoms that further disrupt sleep. The hot flashes will wake you up repeatedly. Additionally, heightened feelings of anxiety, a common symptom of menopause, will keep you from relaxing.
However, although we can’t take a break from menopause, we can combat some of these effects by adjusting our diet. What we eat plays a role in how well we sleep, so a few minor dietary changes can go a long way. Keep reading to understand how a menopause diet will support your zzz’s.
Looking for other ways to improve your sleep? Read: What is Yoga Nidra? Learn all about yogic sleep here
Diet for menopause: here are the 3 best foods to eat for a better night’s sleep:
1. Whole grains
Whole grains are surprisingly high in a number of sleep-promoting nutrients and vitamins. They are high in fiber while providing an array of essential B vitamins. Tryptophan is an amino acid found in whole grains. It has been shown to be very effective in boosting the production of melatonin and serotonin. In tandem, these hormones improve your mood and promote regular sleep cycles.
2. Nuts and seeds
It is highly recommended to snack on some nuts and seeds before going to bed. Ideally, you should eat walnuts, almonds or pumpkin seeds. The seeds contain tryptophan and are also a rich source of magnesium and omega-3 fatty acids; both of which promote relaxation.
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3. Vegetables and fruits
Although the health benefits associated with fruits and vegetables are well known, they are also scientifically proven to support a healthy circadian rhythm. Fruits and vegetables are rich sources of potassium, magnesium, vitamin C and lycopene, all of which promote sleep. Kiwis, bananas, oranges, and leafy greens are some of the most popular food sources for a rejuvenating night’s sleep.
The power of potassium: discover the main benefits + how to get enough in your diet
3 foods that affect sleep in postmenopausal women and should be avoided:
1. Sugars
Foods that contain high amounts of processed sugar will raise your blood sugar levels, leaving you energized and awake. Additionally, sugar can make hot flashes more intense and frequent, preventing you from falling asleep at night.
2. Spice
Eating spicy foods is likely to lead to intense hot flashes and can also increase anxiety levels. Both are undesirable and will keep you from falling asleep.
3. Cocoa
Now that we’ve covered sugar and spice, next on the list is “all the nice things,” but not really. Cocoa is present in many sweet and chocolate delicacies. It is unfortunately a stimulant and it affects the quality of your sleep. Try replacing your evening hot chocolate with a healthier, less stimulating alternative.
Why Certain Foods and Nutrients Benefit Postmenopausal Women
Menopause is accompanied by a host of physiological changes; many of which will alter the way you feel about your body. Foods that help postmenopausal women sleep address these hormonal and nutritional changes. Taking care of these building blocks of health allows you to work towards establishing a regular sleep cycle.
Foods that help postmenopausal women sleep address these hormonal and nutritional changes.
For example, the omega-3 fatty acids found in nuts and seeds fight inflammation, contributing to comfortable, undisturbed sleep. Calcium, a mineral found in leafy greens and whole grains, is effective in minimizing stress while maintaining bone health. This alleviates other uncomfortable side effects of aging, all of which impact the quality of your sleep.
When to eat the right diet for menopause foods
We have defined the main categories of foods that promote or hinder sleep in postmenopausal women. However, it is important that your menopausal transition diet is sustainable and does not prevent you from enjoying the joy and pleasure of eating well.
With this in mind, we can offer a relatively simple strategy. If you still want to eat the foods you need to avoid, do so earlier in the day and keep your intake to a minimum. These foods can cause hot flashes at any time, so make sure your body has time to process them before you try to sleep.
As one of healthy habits you can adopt, you should eat foods that promote a healthy circadian rhythm when you start winding down for the evening. You want to allow yourself time to transition into a relaxed state while your body extracts vitamins and medicinal minerals that improve sleep. Additionally, eating right before bed is not ideal for promoting sleep at any stage of life.
Need more great ideas to help you fight insomnia? Read: Do you have trouble sleeping? Practice these 4 yoga poses for insomnia
How to change your diet as you go through change
Everyone experiences change in a unique way. For some the onset is gradual, for others it sets in quickly. However, 63% women report feeling sleepy during menopause, so sleep, or lack thereof, is a common problem.
Fortunately, with a little self-compassion and a menopausal-friendly diet, you can navigate this profound time of change and still live life your way. The trick is to make slow, incremental adjustments to your daily habits.
You know your body and yourself best. There will be sleep-enhancing foods that you just can’t digest, and that’s okay. Or you may crave curry once in a while.
Give yourself the space and flexibility to find a solution that suits your personal needs and desires. Once your circadian rhythm is back on track, you can feel empowered and energized every day, no matter what changes your body is going through.
All information included is not intended to treat or diagnose. The opinions expressed are those of the author and should be attributed solely to the author. For medical questions, please consult your health care provider.