Foods That Help You Sleep Better During Menopause
When you first start getting symptoms during perimenopause sleep disruption and feeling fatigued are likely to be some of the first symptoms you notice.
These common symptoms are caused by the drop in oestrogen, progesterone and testosterone.
Oestrogen, which is important for so many roles in a woman’s body, helps give you a better quality of sleep. It helps you to fall asleep quickly and reduces your chances of waking up during the night. Progesterone has a calming effect, which again aids a peaceful sleep. Normal levels of testosterone, even though they are naturally lower in women than in men, also help you to get a good night’s rest.
When the levels of these hormones are lowered it can cause fatigue in general which is made worse by the fact that it can mess with your sleep pattern. And on top of that you may be getting night sweats and the urge to go to the toilet in the middle of the night.
So not only are you feeling more tired anyway, you don’t get a chance to recharge your batteries by getting a good night’s rest.
What’s Food Got To Do With It?
Menopause is a time when your diet becomes even more important. A healthy diet and regular exercise help to reduce those symptoms that are making your life difficult.
Disrupted sleep is a symptom that has a knock on effect. It makes your other symptoms feel more intense and more difficult to cope with.
It also makes you more likely to overeat during the day. Lack of sleep can increase your appetite and make resisting snacks more difficult. And when weight gain is often an issue during menopause this is not good news.
The good news however, is that certain foods and combinations of foods induce a better night’s sleep.
And naturally too.
They are also foods that are generally recommended as part of a healthy diet.
Bonus!
So What Should You Eat To Help You Sleep?
There are foods that, that in their own right, contain nutrients that help you to sleep. There are also combinations of foods that work well together to create a calming and sleep inducing effect..
There’s no way that I can list every food, or combination of foods, that will help to give you a good night’s sleep. This article would be so long you’d nod off trying to read it!
So I’ve opted for the main points that will help you to create your own recipes and also spur you on to do further research on other sleep friendly foods.
My aim is to give you a good starting point on your road to a good night’s sleep.
This does involve quite a few lists of relevant foods. But lists are clear and easy to read. Which makes getting at the information you need simple.
So bear with me on this one.
General Food Combination That Helps Sleep
I’m starting with a general combination of food types that you can use as a rule of thumb. It makes choosing what to include in your evening meal for better sleep much easier.
General Combination:
In your meal combine complex carbohydrates with some protein. Include a little healthy oil and some non-starchy vegetables.
By combining these elements in your meal you will feel satisfied for longer. And it will also keep your blood sugar level stable. Both of which mean that you have a better chance of a more restful night.
Tip: Never go to bed either hungry or too full
Examples Of Complex Carbohydrates, Protein, Healthy Fats And Non-Starchy Vegetables
Complex Carbohydrates
- Whole Grain Pasta
- Corn
- Sweet potato
- Beans
- Brown Rice
Protein
- Lean Meats Particularly Chicken And Turkey
- Tofu
- Fish
- Eggs
- Dairy
- Beans
Healthy Fats
- Sunflower OIl
- Soya Oil
- Olive Oil
- Corn Oil
- Omega 3 Fatty Acids (not a cooking oil but can be found in oily fish eg. Salmon/Sardines)
Non-Starchy Vegetables
- Brussel Sprouts
- Broccoli
- Cauliflower
- Asparagus
- Bean Sprouts
- Mushrooms
There are loads more foods that fall into the categories above. I’ve listed just a few to get you started.
Foods That Contain Potassium, Tryptophan And Magnesium
Foods that are rich in potassium, tryptophan or magnesium are known to improve sleep. A meal with the combination of all three nutrients is a good way to go. And tryptophan combined with the Vitamin B6 in your diet (or food supplement) works well in helping your body to produce the sleep hormones Melatonin and Serotonin.
By using foods that contain potassium, tryptophan and magnesium as part of your general food combination for sleep, should mean you see a positive difference.
Potassium Rich Foods
- Sweet Potatoes
- Fruits – Bananas, Apricots, Grapefruit
- Lentils
- Broccoli
- Peas
- Courgette
Tryptophan Rich Foods
- Turkey
- Chicken
- Mushrooms
- Salmon
- Cheese
- Tofu
- Oats
Magnesium Rich Foods
- Nuts – Almonds, Peanuts, Cashews
- Green Leafy Veg (eg. Kale, Spinach)
- Seafood
- Chickpeas
- Avocado
- Tofu
But What Happens If You Fancy A Snack?
There’s nothing wrong with a light snack. As long as it’s a healthy snack of course. And you don’t snack too close to bedtime.
If you do like a snack during the evening (or even during the day) there are some snackable treats that help you to sleep.
Here’s A Few Snack Ideas For You
- Pistachios – Rich in Melatonin these are a great sleep treat
- Dark Chocolate (don’t overindulge though!)
- Figs
- Prunes
- Almonds
- Oats
- Cherries
- Chamomile Tea (not strictly a snack but a calming, sleep inducing drink)
Other Stuff That You Can Add To The Mix
Okay, so you’ve taken control of your diet and introduced foods and snacks that will make your night’s more peaceful.
But what else you can do to help things along?
Here’s A Few Tips
- Regular Exercise
- Good Hydration
- Winding Down/Relaxation Time
- Bedtime Routine
- Cool, Dark, Quiet Bedroom
- Don’t Watch TV, Play On Your Phone Or Use Your Laptop In Bed
Don’t Undo All Your Hard Work!
So now your diet’s sorted and you’ve added some other sleep inducing tricks into the mix it would be a shame to spoil things.
There are some really simple things that can undo all your hard work.
Here’s A Few Of The Bad Guys
- Caffeine Drinks
- Alcohol
- Refined Carbohydrates Including Foods High In Sugar
- Tomato Based Foods
- Fried Foods
- Spicy Foods
- Fermented Foods (including pickled foods)
Disappointing I know, but if you want to sleep well these guys really won’t help.
What’s Next?
You are now armed with lots of information and tips that can help you to win the insomnia battle and get a good night’s sleep.
Do a little research into other foods that fall into the ‘good guy’ category and try some new recipes. Play around with the recipes to suit your taste too. It’s great fun and you’re likely to create some all time favourites in the process.
You don’t need to be a chef to do this, or to have loads of time for cooking. Simple, quick and easy dishes are often the tastiest.
If you would like more information and tips about sleep problems in perimenopause and postmenopause click here
Enjoy your meal and sleep well.
