Sleep disturbances affect up to 63% of menopausal women, often due to hormonal changes. However, certain nutrients and foods can help restore restful sleep. Here are the key points:
- Soy isoflavones: Consuming 80 mg per day may reduce insomnia and improve sleep quality.
- Tryptophan : Found in turkey, fish, or legumes, it promotes the production of melatonin, the sleep hormone.
- Magnesium and Calcium: These minerals relax the muscles and stabilize sleep.
- Omega-3 : Reduce anxiety and nighttime awakenings.
- Key Eating Habits: Have a light dinner 2-3 hours before going to bed, limit caffeine and alcohol, and favor soothing snacks such as almonds or herbal tea.
Adopting a suitable diet and natural supplements can significantly improve your nights. Discover how to incorporate these solutions into your daily routine.
Menopause makes you lose your sleep
The Impact of Menopause on Sleep
Menopause causes major hormonal changes that can affect the quality of sleep. These disturbances influence the wake-sleep cycle and can impact daily well-being.
Why Menopause Disrupts Sleep
The decrease in estrogen and progesterone levels affects the regulation of body temperature, the sleep-wake cycle, and the ability to relax in order to fall asleep. These hormonal variations often lead to:
- Body temperature disturbances and an increase in nocturnal anxiety
- A decrease in the production of serotonin and melatonin, two key hormones for sleep
Women undergoing menopause often report insomnia, night-time awakenings, and increased anxiety at bedtime, frequently exacerbated by hot flashes. Here is an overview of common disturbances and their impact:
| Problems | Consequences on sleep |
|---|---|
| Hot flashes, insomnia | Frequent awakenings, difficulty falling asleep |
| Nocturnal anxiety | Agitation, interrupted sleep |
Adopting a specific diet can help alleviate these issues. Nutrients such as tryptophan and magnesium play a role in regulating sleep hormones, offering a natural solution to regain more restorative sleep. The following section will look into these nutrients and their positive impact on sleep during menopause.
Nutrients That Improve Sleep During Menopause
Some nutrients can help better manage sleep disturbances related to menopause by acting on the hormonal imbalances responsible for issues such as hot flashes and nocturnal anxiety.
Tryptophan: A Natural Support for Sleep
Tryptophan is an amino acid that the body cannot produce on its own. It contributes to the production of serotonin, a substance that promotes peaceful sleep. It is found in foods such as turkey, fish, and legumes. These options can be particularly useful in improving sleep quality during this transition period.
Magnesium: A Natural Relaxant
Magnesium helps to relax the muscles and soothe the mind, which can reduce nighttime anxiety and improve sleep. This nutrient is especially useful for alleviating the effects of frequent hormonal fluctuations during menopause.
Calcium and Vitamin D: Essential Duo
These two nutrients not only protect the bones; they also play a role in regulating sleep. Hormonal changes during menopause can disrupt rest, and an adequate intake of calcium and vitamin D can help mitigate these issues.
Omega-3: For Calmer Nights
Omega-3, especially EPA and DHA, are known to reduce anxiety, limit nocturnal awakenings, and shorten the time it takes to fall asleep. Furthermore, they may extend the total duration of sleep, which is valuable during menopause.
To make the most of these nutrients, it is essential to include them in a balanced and varied diet. In the next section, we will look at which foods to prioritize to incorporate these elements into your daily routine.
Foods That Promote Better Sleep
After having identified the nutrients that play a key role in sleep, let's move on to the specific foods that can improve your rest, particularly during menopause.
Complex Carbohydrates and Whole Grains
Foods such as brown rice, quinoa, or sweet potatoes provide complex carbohydrates that stabilize blood sugar levels. Consumed at dinner, ideally 3 to 4 hours before bedtime, they promote effective digestion and balanced energy throughout the night.
Lean Proteins and Sleep
Lean protein sources such as chicken, fish, tofu, or turkey are rich in tryptophan and omega-3. These elements play a key role in the production of serotonin, which is essential for quality sleep.
Fruits, Vegetables and Relaxing Infusions
Bananas and cherries, naturally rich in melatonin, as well as green vegetables such as spinach, provide minerals like magnesium and potassium, which promote muscle relaxation.
A chamomile infusion, taken about 30 to 60 minutes before going to bed, may also help reduce stress and facilitate falling asleep.
"The quality of sleep depends on several factors, including the level of serotonin. To promote falling asleep, the diet must include various nutrients and macronutrients." - PasseportSanté
By incorporating these foods into your meals, you give yourself every opportunity for restorative sleep. In the next section, discover how to adjust your eating habits to make the most of them.
Eating Habits for Better Sleep
Food choices directly influence the quality of sleep, especially during menopause, a period marked by hormonal fluctuations that can disrupt your nights.
When to Eat for Better Sleep
Have your dinner 2 to 3 hours before going to bed to facilitate digestion and promote quality sleep. Opt for a light yet balanced meal, representing about 25% of your daily calories. Here’s a dinner idea: 120 g of lean proteins (such as fish or poultry), 2 cups of vegetables and ½ cup of complex carbohydrates (for example, brown rice). If you feel a little hungry in the evening, choose a snack rich in tryptophan, such as 30 g of almonds or a plain yogurt.
Limit Caffeine and Alcohol
Menopause can increase sensitivity to caffeine, making sleep even more fragile. Avoid caffeinated drinks after 2pm and limit alcohol in the three hours before bedtime.
"Alcohol consumption may seem to help with falling asleep, but it actually leads to lighter and less restorative sleep, with frequent awakenings," explains a Brazilian study on sleep and menopause.
Hydration Without Nocturnal Awakenings
Make sure to drink the majority of your daily water before 6 p.m. to limit nighttime awakenings. In the evening, reduce your liquid intake and avoid diuretic drinks such as tea or sodas. This method helps you stay hydrated without compromising the quality of your sleep.
By adjusting these eating habits, you can improve your nighttime rest. Now let's explore some practical ideas for your meals and snacks.
Meal Planning to Improve Sleep
These meals and snacks include essential nutrients such as tryptophan and magnesium, which can help improve sleep quality during menopause.
Dinner Ideas to Promote Sleep
| Main Course | Support | Advantages |
|---|---|---|
| Grilled salmon with herbs | Quinoa and steamed vegetables | Provides omega-3 and tryptophan |
| Chicken with mild spices | Whole grain rice and broccoli | Rich in protein and magnesium |
| Stewed Lentils | Whole Grain Bread and Spinach | Provides fiber and iron for a peaceful sleep |
"By adding a selection of the aforementioned foods to your diet, it is possible to promote a better quality and quantity of sleep." - Bonafide Author
Soothing Snacks Before Bedtime
For a relaxing snack about 1.5 hours before bed, try:
- A Greek yogurt with chia seeds
- A handful (30g) of almonds or walnuts
- A few slices of kiwi
- A chamomile infusion
"Good nutrition is linked to good sleep – eating plenty of fruits and vegetables, lean proteins, and staying hydrated contributes to our overall health and our sleep health." - Dr. Rebecca Robbins
Opt for natural snacks, low in sugar and limited to 100-150 calories to avoid disrupting digestion.
By adjusting your meals and snacks, you can increase your chances of improving your sleep. Let's now see how natural solutions can strengthen these efforts.
Natural Support for Menopause: Laboratoires üma
Les Laboratoires üma, with 20 years of experience, offer natural, hormone-free solutions validated by clinical studies to support women during menopause. These products complement a balanced diet thanks to formulas specifically designed for this period.
Among their flagship products, Bain de Minuit® stands out for its natural ingredients rich in magnesium and omega-3, known for their benefits on sleep.
| Solution | Advantages |
|---|---|
| Midnight Bath® | Encourages falling asleep and improves sleep quality |
| Stress & Anxiety Pack | Helps to reduce tension and promote relaxation. |
| Symbiotic® | Supports the absorption of nutrients and alleviates nighttime digestive discomfort. |
These solutions fit perfectly into a wellness routine and with the recommended nutritional guidelines. The üma products stand out for:
- An optimized formulation for efficient absorption
- Results validated by clinical studies
By combining these natural supplements with an appropriate diet, women can regain restorative sleep and better navigate the challenges of menopause.
Conclusion: Improve sleep during menopause through diet
Adapting your diet can play a key role in better sleep during menopause. Certain nutrients, as mentioned earlier, directly influence sleep quality. Soy isoflavones, for example, may help reduce issues such as insomnia.
Here are some practical recommendations:
| moment | Dietary Advice |
|---|---|
| Day | Drink water regularly, consume lean proteins, and limit caffeine after 2 p.m. |
| Evening | Prefer a light dinner composed of complex carbohydrates and lean proteins. |
| Before bedtime | Opt for a light snack, such as fruits or herbal tea. |
Adopting a balanced diet and incorporating appropriate natural supplements can alleviate the sleep disturbances associated with this period. Consistency in your habits and listening to your body remain essential to achieving lasting results.
Combining these dietary adjustments with natural solutions, such as those offered by Laboratoires üma, can increase your chances of regaining deep, restorative sleep. Do not hesitate to consult a professional to tailor these recommendations to your needs.
Frequently Asked Questions
Which foods and dietary habits can improve sleep during menopause?
Some dietary choices can help you sleep better:
| Type of food | Examples | Benefits |
|---|---|---|
| Green vegetables | Spinach, kale, chard | Rich in nutrients that promote relaxation |
| Oilseeds and seeds | Almonds, walnuts, pumpkin seeds | They help with the natural production of melatonin |
| Lean proteins | Fish, poultry, legumes | Contribute to quality sleep |
Some useful tips:
- Eat a light dinner 2 to 3 hours before going to bed.
- Choose whole grains in the evening.
- Reduce caffeine and alcohol consumption.
- Drink enough water during the day, but avoid drinking too much after 6pm.
What natural solutions for sleep disturbances related to menopause?
Natural alternatives can alleviate sleep problems:
- Have a light snack before bed, such as a yogurt, some fruit or an herbal tea.
- Stick to regular meal times.
- Add soy-based products to your diet.
What role do isoflavones play in improving sleep?
Isoflavones, which are found in soy, mimic estrogens and can relieve symptoms such as hot flashes, which are often responsible for sleep disturbances. A daily serving of soy or its derivatives may contribute to better nighttime rest.
By combining these dietary tips with natural solutions, you are giving yourself every chance to regain quality sleep.
