How to get a good night's sleep during menopause

Is menopause playing havoc with your sleep? Perhaps you’re finding it difficult to drift off at night. Or maybe hot flushes are waking you in the middle of the night, the anxiety kicks in and then you can’t get back to sleep. You might be wondering if you’ll ever get a decent night's sleep again, but there are things you can do to help you have a better night’s sleep!  

Why sleep changes during menopause 

Evidence shows sleep disturbances are a significant symptom for many women during the menopause transition, and there are many contributing factors. 

Circadian rhythms, our 24-hour internal clock that regulates our sleep-wake cycle, alter throughout our lifespan, and these alterations are more significant during menopause. The reduction in ovarian hormones during menopause is associated with increased changes in circadian rhythms, resulting in suppressed melatonin production and consequently poorer sleep quality. 

How to help regulate your circadian rhythm for better sleep 

1. Expose yourself to morning light

Light is the main environmental cue ensuring your circadian rhythm kicks in at the right time. As soon as you wake get some morning light. Try sitting by a window or go outside! In the winter, when it’s dark in the mornings, you could use a SAD lamp, a lamp that mimics natural daylight. 

2. Eat breakfast at the same time every day

Second to light, the time you also eat your first meal helps to regulate circadian rhythms. Eating breakfast every day and at the same time resets the body’s circadian rhythm leading to better sleep. In addition to this, consistent meal timing throughout the day improves sleep quality. 

3. Look after your gut microbiome 

The composition of your gut microbiome also influences circadian rhythms, where a less favourable composition of gut bacteria can affect serotonin production. Research has shown this is more pronounced in menopausal women. Approximately 90%-95% of the body’s serotonin is produced in the gut which plays a key role in sleep. Certain dietary changes have been shown to regulate circadian rhythms and improve sleep quality via improvements in the diversity of the gut microbiome. Eating a diet rich in fibre, prebiotic and probiotic foods can modulate the gut bacteria, reduce inflammation and support better sleep.  

Foods you can incorporate into your daily diet include: 

• Probiotic foods - kefir, kimchi and sauerkraut.
• Prebiotic foods – garlic, onions, leeks, bananas, asparagus, apples and flaxseed.
• Fibre – fruit, vegetables, beans and pulses such as chickpeas and lentils.

Other dietary factors that can affect sleep 

1. Caffeine

If you’re a tea or coffee drinker, you should avoid drinking these drinks in the afternoon. Research shows the closer the last caffeinated drink is consumed to bedtime, the greater the disruption to sleep. One study showed the final caffeinated drink of the day shouldn’t be consumed within 8.8 hours of going to bed to avoid reduced sleep time. Another study found that caffeine consumed within 6 hours of going to bed can reduce total sleep time by one hour per night. There is also evidence to suggest caffeine consumption is associated with more severe hot flushes.  

2. Evening snacking

Snacking in the evening, particularly high-sugar foods such as biscuits and chocolate can have a negative impact on sleep quality. This is because people are generally more insulin-resistant at night, and this worsens with age. Therefore, it’s even more important to avoid evening snacking during menopause to support better sleep. 

3. Eat more protein

Protein is critical in supporting sleep due to its tryptophan content. Tryptophan is an essential amino acid. Our bodies do not make it, therefore we need to get it from our diet. Tryptophan is converted to serotonin in the brain which then converts to melatonin.

Melatonin is the main hormone that regulates the sleep-wake cycle. Evidence suggests foods rich in tryptophan can improve sleep quality, increase sleep duration, reduce nighttime awakenings and reduce sleep onset time. Good food sources of tryptophan include lamb, chicken, pork, nuts, seeds, whole grains, legumes and dairy products.

4. Incorporate magnesium-rich foods into your meals

Magnesium is an important nutrient during menopause. It supports sleep and relaxation. Eat foods rich in magnesium to help support sleep and reduce fatigue. Foods to eat include salmon, bananas, broccoli, almonds, pumpkin seeds, black beans and avocado. Try to incorporate two portions a day into your meals. 
 
If you think you would benefit from some one-to-one support then I would love to hear from you. Feel free to arrange a free wellness 30 minute call with me to discuss how I can help you transition through menopause and get your sleep back on track.