Diet and Lifestyle Changes to Improve Menopause Sleep Problems
Self-care strategies to promote perimenopause sleep
How can I get a decent night’s sleep in menopause? One of the most common questions to come out of a perimenopausal women’s mouth!
There’s a combination of self-help strategies that you can combine, all to help you reclaim the night. And the first place is to begin with what and when you eat.
Menopause insomnia and nutrition
Eat right to sleep at night!
Menopause is a stress inducing time. Your body’s Magnesium reserves are easily depleted when under stress and most women in menopause are deficient in Magnesium due to this.
Magnesium is important for promoting a calm, sleepy feeling and regulating our body clock. Found in:
Dark leafy greens, baby spinach, kale, Swiss chard and Brussels sprouts.
Nuts and seeds, try making a trail mix with pumpkin seeds, sunflower seeds, milled linseed, almonds, Brazil nuts, cashews, pine nuts and pecans, add a few dried fruits for a little natural sweetness.
Fish, (also full of omega-3 fatty acids and vitamin D) SMASH your symptoms by eating salmon, mackerel, anchovies, sardines, herring and tuna, at least once a week.
Legumes, nutrient-rich powerhouses of natural fibre, vitamins, minerals, and amino acids. Eat more, kidney beans, chickpeas, lentils, black-eyed peas and quinoa.
Avocado, packed full of multivitamins and healthy nutrients.
Bananas, also full of bone-strengthening potassium, fibre & vitamin C.
Dark chocolate, at least 70% cocoa.
Tryptophan; helps boost production of the sleep-inducing brain chemicals serotonin and melatonin. Found in: wholegrain oats, brown rice and quinoa, eggs, salmon, chicken, turkey, nuts, seeds and lettuce.
Calcium; low levels have been linked to poor sleep.
Milk contains tryptophan, and having a warm milky drink with a carbohydrate snack (nuts, rice cakes, banana and yogurt,) may help raise serotonin levels, although some experts think it may be the familiar, comforting routine of a bedtime drink that helps you fall asleep rather than the milk. A good result either way.
Say cheese A British Cheese Board study found that eating cheese before bed can help you to fall asleep more easily. Tryptophan at work again as cheese is rich in this amino acid. Mozzarella, cheddar
What supplements and natural remedies help sleep during menopause?
It is difficult to ingest enough Magnesium from food and is best absorbed through your skin. It’s not just beneficial for sleep, it helps reduce menopause tiredness, fatigue, anxiety, and joint pain.
Magnesium and Calcium supplements taken together may reduce the number of times you wake up in the night. Magnesium flakes, or Epsom Salts are a menopausal winner, that time-old tradition of salt bathing is the simplest and most relaxing way to top up your magnesium levels. Add a couple of big handfuls to a warm bath before bed, soak and relax!
Sage, for sleep-disrupting hot flushes and night sweats.
Valerian root products, widely available from health stores, claims to help beat your menopause insomnia.
Cherry Night by Viridian combines Morello cherry, a plant source of melatonin, with magnesium, a muscle relaxant.
While these are natural products, herbal remedies can have side effects, interact with other medications, and come in different strengths. Check with your doctor if they’re safe for you.
6 Tips to get the best sleep in menopause
Exercise
Will raise energy levels during the day and improve the quality of your sleep. Combining regular aerobic exercise with strength and conditioning exercise will help you when your head hits the pillow. And exercising outside is even better. Sunlight helps in the production of the sleep-inducing hormone melatonin. But remember to avoid energetic exercise within three hours of going to bed, so that the increased energy boost doesn’t affect your ability to drop off.
And relax…
Often anxiety during menopause can keep you awake - try relaxation techniques such as meditation, tai-chi, yoga stretches and deep breathing exercises to help de-stress – watch our video demonstrating relaxation and breathing exercises. Try each, to see what helps.
An App to talk you to sleep
Mindfulness Apps may help you to relax before bedtime. We like Clarity, designed specifically with menopausal women in mind. There are various mindfulness sessions with easy-to-follow techniques, to help you relax and breathe easier during specific menopause symptoms including sleeplessness, anxiety and night sweats. Find out more about the Clarity App.
Not to be sniffed at!
Try Aromatherapy, essential oils in a burner, bath or on your pillow may make you feel calm and relaxed, helping you to fall asleep. Try lavender, frankincense, cedar wood and bergamot oils. There are assorted pillow sprays promising calming aromas to help you sleep soundly.
Cold feet?
The temperature of your feet can have an impact on your body thermostat - warm feet in bed may help induce a good night's sleep, read our post; Why wearing socks in bed may help your menopause symptoms.
Time for herbal tea?
Tea contains less caffeine than coffee and is full of L-theanine, an amino acid, which plays a role in relaxation and can help you to sleep. Maybe avoid a strong builder’s tea late at night but it seems that a good cuppa can help. Otherwise, try caffeine-free herbal teas like chamomile and lemon balm. Make it yourself using loose-leaf tea, or try teabags, there are plenty of good brands found in your local health food store.
How to get better sleep with hot flushes?
If you are taking a holistic approach to relieving menopausal night sweats, we’ve put together a few practical tips.
Fill your hot water bottle and pop it in the freezer, it chills you and the bed (probably safer if you have two bottles as this may compromise the rubber if you use it with hot water. We don’t want you scalded).
A wet flannel can stay cool all night - stick one on your chest and neck when the sweat starts & always useful for wiping you down!
Put a sheet under the duvet cover - it’s quicker and easier to wash, and useful to have when heat hits and the duvet is kicked off.
Moisture-wicking nightwear from special menopause clothing brands may help to regulate your temperature by soaking up the sweat.
Stay hydrated - keep water by your bedside.
Don’t be tempted to look at the clock and whatever you, don’t check your phone, blue light & distractions won’t help.
When you’re perimenopausal and tired, lack of sleep impacts everyday life and your ability to function properly at work - find a management route that works for you whether it’s with natural therapies or medical treatment!
May the sleep be with you!