Do you find it hard to get restful sleep? Are hot flashes and night sweats keeping you from waking up energized and ready to take on your day?
If this sounds like you- welcome to perimenopause. Every year over 1 billion women will experience symptoms of perimenopause.
Perimenopause is the transition before menopause, and it can last anywhere from 4-8 years. Perimenopause and menopause are terms that are often used interchangeably.
Perimenopause is the transition that women experience that is marked by decreasing estrogen (and progesterone) levels.
This decrease in estrogen affects all body systems and it what causes night sweats and hot flashes that women experience.
Understanding Perimenopause and Sleep
What is Perimenopause?
Perimenopause is a natural transition that occurs in a women’s life; during this time hormone levels can interfere with your ability to get a good night’s sleep.
If you find yourself wide awake in the middle of the night because of pesky hot flashes and drenching night sweats- making small tweaks in your nutrition can help alleviate symptoms and get more restful sleep.
This blog post will be your guide to using nutrition as a tool to help you get better more restful sleep. Making small tweaks in your nutrition so you can banish hot flashes, night sweats and insomnia – so you can wake up feeling energized and refreshed.
In this blog post we will look into:
How hormonal changes in perimenopause can affect the different stages of sleep
Identify foods that promote sleep
Learn how to create a sleep friendly diet
Learn how to create a simple evening or a sleep routine
Whether you are entering perimenopause, or you have been in perimenopause for a while – this article will help you make more informed nutritional decisions for better sleep.
Perimenopause is a natural transition that leads up to menopause. It can start early, as early as a woman’s mid 30’s.
During perimenopause the ovaries start to produce less estrogen and progesterone – this leads to sleep disruptions and other symptoms of perimenopause.
One thing to remember is that every woman’s perimenopause experience is normal.
Hormonal Changes Affecting Sleep
During perimenopause, the decrease in estrogen and progesterone can interfere with sleep quality.
Estrogen and progesterone play a foundation in regulating sleep cycles.
As these hormones decrease, many women experience:
Waking up in the middle of the night
Shorter overall sleep duration
Difficulty falling asleep
Less time spent in deep, restorative sleep stages
Common Sleep Disturbances During Perimenopause
Insomnia: Perimenopausal women have trouble falling asleep or staying asleep throughout the night.
Sleep Apnea: The risk of sleep apnea increases during perimenopause. This occurs as a result of hormonal changes and unwanted weight gain.
Night Sweats: Sudden drops in estrogen can trigger hot flashes and night sweats, which disrupts sleep.
Connection Between Nutrition and Sleep
Did you know that what you eat can affect your sleep quality? There are nutrients that support your body during perimenopause and help promote restful sleep.
How Diets Affects Sleep Quality
What we eat influences different processes that affect your sleep quality. What we eat provides the building block for our cells, hormones and neurotransmitters.
Blood Sugar Balance: Stable blood sugar levels throughout the night can prevent sleep disturbances.
Neurotransmitter Production: Some foods contain the building blocks for sleep-promoting neurotransmitters like serotonin and melatonin.
Hormone Balance: The foods we eat can help balance hormones that regulate the sleep cycle.
Key Nutrients for Better Sleep
Did you know that there are nutrients that help promote sleep? The following foods contain nutrients that help promote sleep.
Tryptophan: An amino acid that’s a precursor to serotonin and melatonin.
Magnesium: Helps regulate neurotransmitters that promote relaxation.
Vitamin B6: Assists in the production of melatonin and serotonin.
Calcium: Aids in the production of melatonin.
The Role of Hormones in Sleep and Nutrition
Did you know that the stress hormone -cortisol, and insulin (the blood sugar regulating hormone) can disrupt sleep? Did you know that melatonin helps prepare your body for restful sleep? What we eat and when we eat can influence hormone levels which in turn impacts our sleep quality.
Best Foods for Better Sleep During Perimenopause
Adding sleep promoting foods to your diet can play a significant role in helping balance your hormones and promote better quality (more restful) sleep.
Here are some top choices:
Tryptophan-rich Foods
Tryptophan is an essential amino acid that the body uses to produce serotonin, which can then be converted to melatonin, the sleep hormone.
Foods high in tryptophan include:
Turkey
Milk
Nuts (especially almonds and walnuts)
Seeds (pumpkin seeds, sunflower seeds)
Eggs
Fish (tuna, salmon)
Magnesium-rich Foods
Magnesium is the “relaxation mineral” due to its ability to calm the nervous system.
Good sources of magnesium include:
Leafy greens (spinach, Swiss chard)
Whole grains (brown rice, quinoa)
Avocados
Dark chocolate
Legumes (black beans, lentils)
Foods High in Melatonin
Some foods naturally contain melatonin, which can help regulate sleep-wake cycles:
Tart cherries and tart cherry juice
Bananas
Oats
Tomatoes
Pistachios
Calcium-rich Foods
Calcium helps the brain use tryptophan to produce melatonin.
Good calcium sources include:
Dairy products (milk, yogurt, cheese)
Sardines
Fortified plant-based milk (almond milk, soy milk)
Leafy greens (kale, collard greens)
Foods to Avoid for Better Sleep During Perimenopause
There are also foods that you should limit or avoid before bedtime because they interfere with sleep.
Alcohol: While it might make you feel drowsy initially, alcohol can lead to fragmented, less restful sleep. Alcohol disrupts REM sleep.
Sugary Snacks: Cause blood sugar spikes and crashes, leading to waking up in the middle of the night.
Caffeine: Found in coffee, tea, chocolate, and some sodas, caffeine can stay in your system for hours and disrupt sleep. The best rule is no caffeine after 2 pm.
Spicy Foods: These can cause indigestion and raise body temperature, potentially triggering night sweats.
High-Fat Meals: Heavy, fatty foods take longer to digest and can cause discomfort that keeps you awake.
Meal Timing and Sleep During Perimenopause
Meal timing can also play a role in whether you are able to get a restful night’s rest. If you eat too close to bedtime, you may have trouble falling asleep.
Digestion is an energy intensive process, and it can keep you awake.
Meal Timing Tips:
Eat your last meal at least 2-3 hours before bedtime. Digestion is an energy intensive process and eating 2-3 hours before bed allows you to digest food properly. It also allows your blood sugar and insulin levels to stabilize before you go to bed.
Late Night Snacking
If you are looking for a sleep promoting bedtime snack try: a handful of nuts, fruit with a tablespoon of almond/peanut butter, whole-grain cereal with milk. It is important to remember to be mindful of the portion size and avoid heavy foods that could cause indigestion.
Balancing Blood Sugar for Uninterrupted Sleep
It is important to have stable blood sugar levels throughout the night if you want restful, uninterrupted sleep.
The best way to make sure your blood sugar levels stay balanced throughout the night is to:
Include protein and healthy fats with each meal
Avoid high-sugar foods before bed
Have a balanced snack if you have low blood sugar during the night
Hydration and Sleep During Perimenopause
Proper hydration is essential for overall health and wellbeing, and it can impact sleep quality.
Staying well-hydrated can help prevent nighttime leg cramps, maintain body temperature and reduce your risk of sleep apnea.
Best Times to Drink Water
Drink water throughout the day. Focus on drinking a glass of water when you wake up, with each meal and after exercising.
Avoid Excessive Fluid Intake Before Bed
You should stop or limit fluid intake 2-3 hours before bed and avoid or limit caffeine and alcohol in the evening.
Supplements for Better Sleep During Perimenopause
Did you know that adding supplements to your routine can help support your body and improve sleep quality? Your focus should always include eating a balanced diet.
The following supplements work hand in hand with a balanced diet to help you get a restful night’s sleep.
Magnesium bisglycinate or citrate: 200-400mg
Melatonin: 0.5-5mg taken 30 minutes before bedtime may help regulate sleep cycles.
Vitamin D: Adequate levels are important for sleep quality. Talk to your doctor about testing and supplementation.
Herbal Supplements: Consult with your healthcare/primary care provider before starting a new supplement regimen. If you’re taking prescription medications, you should look into herbs that interact with them. Some common herbal supplements that help promote sleep include valerian root, chamomile, or passionflower.
Lifestyle Factors Complementing Nutrition for Better Sleep
Nutrition plays a significant role in sleep quality but managing stress, regular exercise, a consistent sleep routine and creating a sleep promoting environment are just as important.
Stress Management: Practice relaxation techniques like deep breathing, to reduce stress and promote better sleep. Find creative ways to manage stress and spend time in nature.
Regular Exercise: Do 30 minutes of moderate exercise 3-4 times a week. Always avoid intense workouts before bedtime.
Consistent Sleep Routine: Create an evening or sleep routine that will help you wind down and prepare your body for a more restful sleep.
Sleep Promoting Environment: Create a sleep promoting environment by keeping your bedroom cool, dark, and quiet. You can use a fan, white noise machine or blackout curtains or a white noise machine if needed.
When to Seek Professional Help
If you’ve made nutrition and lifestyle changes but still struggle with sleep issues, it may be time to seek professional help from a qualified healthcare professional.
Getting restful sleep can be a struggle during perimenopause- but there are things you can do to support your body and promote more restful sleep during this transition.
Every woman’s perimenopause journey is unique, and you have to experiment with what will work best for you and your body. It is also important to have a primary care provider who is knowledgeable about perimenopause and your medical history.
Focusing on eating foods that support hormone balance and promote sleep are just two tools you should have in your perimenopause survival toolkit.
